Gut-Boosting Fibre Bowl

Maintaining healthy gut biofilms involves incorporating foods that support the growth of beneficial bacteria. This fibre-rich recipe is packed with prebiotics and probiotics to nourish your gut microbiome and promote a healthy biofilm environment. 

Ingredients

For the Base:

• 1 cup cooked quinoa or brown rice
• 1 cup mixed greens (spinach, kale, arugula)

Toppings:

• 1/2 cup fermented vegetables (like sauerkraut or kimchi)
• 1/2 cup cooked lentils or chickpeas
• 1/2 avocado, sliced
• 1 small carrot, shredded
• 1/4 cup sliced cucumber
• 2 tablespoons pumpkin seeds or sunflower seeds

For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

Instructions

1. Cook quinoa or brown rice according to package instructions. Once cooked, let it cool slightly.
2. Place mixed greens in a large bowl and add the cooked quinoa or brown rice on top.
3. Layer the fermented vegetables, lentils or chickpeas, avocado slices, shredded carrot, and cucumber slices over the base.
4. Add the pumpkin or sunflower seeds for a crunchy texture and additional nutrients.
5. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey or maple syrup, salt, and pepper until well combined.
6. Drizzle the dressing over the assembled bowl.
7. Toss the ingredients gently to combine, and enjoy your fibre-rich, biofilm-friendly meal!

Why This Recipe is Gut-Friendly

• Fermented Vegetables: Sauerkraut and kimchi are rich in probiotics, which help maintain a healthy balance of gut bacteria.
• Fibre-Rich Ingredients: Quinoa, lentils, mixed greens, carrots, and cucumbers are high in dietary fibre, which acts as a prebiotic, feeding beneficial bacteria in the gut.
• Healthy Fats: Avocado and olive oil provide healthy fats that support overall gut health and the integrity of the gut lining.
• Nutrient-Dense Seeds: Pumpkin and sunflower seeds add a dose of vitamins, minerals, and antioxidants that are beneficial for gut health.