Our forebears were onto something with their diets rich in fibre and fermented foods.

As we’re becoming increasingly aware, a healthy gut translates into better digestion, reduced bloating and discomfort, and higher energy levels. It also contributes to a stronger immune system, reducing the frequency and severity of illnesses.

The best way to improve gut health is to eat a range of fibre-rich ingredients, along with probiotic-rich foods such as yoghurt, kefir, kimchi, miso and sauerkraut, which introduce beneficial bacteria into the gut, aiding in digestion and immune function.

Additionally, prebiotic foods such as garlic, onions, leeks, oats and bananas provide fuel for the growth of healthy gut bacteria.

High-fibre vegetables

• Artichokes
• Broccoli
• Green peas
• Pumpkin
• Sweet potatoes (skin on)

High-fibre fruits

• Bananas
• Blackberries
• Blueberries
• Oranges
• Pears (skin on)
• Raspberries
• Strawberries

The three recipes below include beneficial ingredients that will work together to promote and improve gut health. As a bonus, they’re delicious, too!

Hearty vegetable soup with pearl barley

This wholesome, rib-sticking vegetarian soup will warm you from the inside.

INGREDIENTS

• 2 tbsp extra virgin olive oil
• 1 tsp butter
• 1 leek, white part only, finely sliced
• 2 garlic cloves, very finely chopped
• 2 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 2 carrots, diced
• 3 celery ribs, diced
• 1 large green zucchini, diced
• 1 small sweet potato, diced
• 1 x 400g can tomatoes
• 1 litre (4 cups) vegetable stock
• 500ml (2 cups) water
• 150g (¾ cup) pearl barley, rinsed
• 1 x 400g can chickpeas, rinsed and drained
• 2 cups baby spinach
• sea salt and cracked black pepper
• pesto, ricotta or shaved parmesan to serve, optional

METHOD

1. Heat the oil and butter in a large saucepan over medium-high heat for 1 minute. Add the leek and cook, stirring, for 1–2 minutes until soft and wilting. Add the garlic, turmeric, cumin and coriander and cook, stirring, for 2–3 minutes, until fragrant.
2. Add the carrots, celery, zucchini and sweet potato and cook, stirring, for 4–5 minutes to soften and develop flavour. If they begin to stick to the bottom of the pot, add a few teaspoons of stock or water or a little more olive oil.
3. Add the canned tomatoes and stir through the vegetables, then pour in the stock and water. Add the pearl barley and bring to a boil, then reduce the heat to a gentle simmer. Place the lid on the pot and cook for 30 minutes.
4. Remove the lid, stir in the chickpeas, and simmer for 10 minutes, then turn off the heat. Add the baby spinach and stir through the soup. Taste the soup, adding salt if needed and plenty of cracked black pepper.
5. Serve as it is, or swirl a little pesto into each bowl or add a dollop of ricotta or parmesan shavings.

Serves 6-8

Turmeric chicken, roasted pumpkin and lentil salad

A riot of textures and flavours, this vibrant sunset-hued salad is great for family mealtimes – and any leftovers will travel well for lunch al desko.

INGREDIENTS

• 250g (about 2 cups) pumpkin, chopped into 3cm pieces
• 3 tbsp extra virgin olive oil
• 1 tbsp Moroccan seasoning (store-bought)
• 700g chicken tenderloins (about 8)
• 1 tsp ground turmeric
• 200g (1 cup) black French lentils
• 2 tsp stock powder (chicken or vegetable)
• 1 x 400g can chickpeas, drained and rinsed
• 1 cup spinach leaves, roughly chopped
• 1 Lebanese cucumber, diced
• 5 spring onions, finely sliced
• 1 cup mint, finely chopped
• 150g feta cheese, crumbled
• 115g (1 cup) slivered almonds, toasted and roughly chopped
• 85g (⅔ cup) dried cranberries
• lemon wedges to serve

Dressing

• 3 tbsp extra virgin olive oil
• 2 tbsp apple cider vinegar
• juice of 1 lemon
• 2 tsp Dijon mustard
• 2 tsp pure maple syrup
• sea salt and cracked black pepper

METHOD

1. Preheat the oven to 180C fan-forced (200C conventional). Place the pumpkin pieces onto the tray and drizzle with half of the olive oil and the Moroccan seasoning. Mix well and roast for 25–30 minutes, until golden and cooked through. Remove from the oven and set aside to cool.
2. Place the chicken pieces in a bowl and drizzle over the remaining olive oil. Add the turmeric, mix to coat then set aside for at least 10 minutes to marinate.
3. Place a medium saucepan of water on to boil. Once boiling, add the lentils and powdered stock. Reduce the heat to a simmer and cook for about 12–14 minutes or until tender but not falling apart. Remove, drain and rinse with cold water to stop the cooking process.
4. To make the dressing, combine all ingredients in a small jug or glass jar. Season well.
5. Place a large frying pan over medium heat and cook the tenderloins for about 3–4 minutes each side (depending on the size), or until the outside is beginning to brown. You may need to cook them in several batches. Remove from the pan and cut each tenderloin into chunks. Set aside.
6. To make the salad, combine the pumpkin, lentils, chickpeas, spinach, cucumber, spring onion, mint, feta, almonds and cranberries. Drizzle over half of the dressing and toss gently. Check how much more you need; you want the ingredients coated rather than drenched.
7. Divide the salad among four bowls, topping each with the warm chicken pieces and a lemon wedge to serve.

Serves 4

Tip: Store any leftover dressing in a lidded jar in the fridge, where it will keep for up to a week. It goes well on almost any type of salad.

Miso salmon, soba noodle and avocado salad

Loaded with good stuff, this cold noodle salad comes together quickly and is bound to become a year-round favourite.

INGREDIENTS

Miso salmon

• 1-2 tbsp white miso paste
• 1 tbsp pure maple syrup
• 1 tbsp rice wine vinegar
• 1 tbsp neutral oil (olive, peanut or vegetable)
• 4 x 150g pieces salmon, skin removed

Dressing

• 3 tbsp mayonnaise (Japanese kewpie mayonnaise)
• 2 tbsp soy sauce or tamari
• 1-2 tbsp sriracha sauce (or to taste)
• 2 tsp water

Salad

• 270g (3 bundles) soba noodles
• 200g (about 1½ cups) frozen podded edamame (soybeans), thawed
• 125g (2 cups) snow peas, trimmed and washed
• 1 avocado, sliced
• 5 spring onions, finely chopped
• 1 cup mint leaves, roughly chopped
• 2 tbsp black sesame seeds (or toasted white)
• fresh lime to serve

METHOD

1. Combine the miso paste, maple syrup, rice wine vinegar and oil in a medium bowl. Add the salmon pieces and stir to coat. Place a large frying pan over medium heat and cook salmon for about 3 minutes on each side (or to your liking). Remove from the pan and set aside.
2. To make the dressing, combine the ingredients in a jar or small jug. If the dressing is a little thick, add a little more water, drop by drop, until it’s the consistency of pouring cream.
3. Meanwhile, bring a large pot of water to a gentle boil. Cook the soba noodles according to the packet instructions (about 3 minutes), then drain them in a colander, run cold water through them to stop them from cooking further, and set aside. If they become sticky, run a little more cold water through them before adding them to the salad.
4. In a large bowl, combine the soba noodles, edamame, snow peas, avocado, spring onion, mint and sesame seeds and gently combine. Drizzle over half the dressing and toss together.
5. Divide the salad among four serving bowls, placing the salmon fillet on top, either as one piece or broken into smaller chunks. Drizzle a little of the remaining dressing into each bowl and squeeze over the lime juice.

Serves 4