GUT feel­ing

Whanganui Chronicle - - Bite -

In re­cent years we’ve come to re­alise that the gut is piv­otal to a healthy me­tab­o­lism, a healthy brain and a healthy im­mune sys­tem.

The ex­plo­sion of sci­en­tific re­search in this field — with CSIRO at the fore­front — has also led to the dis­cov­ery that feed­ing our gut bac­te­ria with a par­tic­u­lar type of fi­bre called re­sis­tant starch is a ma­jor piece in the gut health puz­zle.

This book pro­vides in­for­ma­tion on how the gut func­tions and what can go wrong, along with ad­vice and lots of de­li­cious recipes that are high in fi­bre and re­sis­tant starch.

Fol­low­ing is one of the recipes:

CHEAT’S CHICKEN PAELLA

Prepa­ra­tion 20 min­utes, plus stand­ing time; Cook­ing 45 min­utes, plus rice cook­ing time

In­gre­di­ents

olive oil spray, for cook­ing

600g chicken breast or thigh fil­lets, cut into bite-sized pieces

1 red onion, finely chopped

1 large red cap­sicum, seeded, 1⁄2 finely chopped and 1⁄2 thinly sliced 1 clove gar­lic, chopped

1 tsp sweet pa­prika

1 1⁄2 cups (375ml) salt-re­duced tomato pas­sata

pinch of saf­fron threads, soaked in 2 Tbsp boil­ing wa­ter for 10 min­utes 150g broad beans

1 1⁄2 cups (180g) frozen peas

150g green beans, trimmed

1 cup (185g) cooked bas­mati rice 2 cups mixed salad leaves lemon wedges, to serve

Method

Heat a heavy-based fry­ing pan with a lid over medium heat and spray with olive oil. Add the chicken and cook, stir­ring for 4-5 min­utes un­til browned all over. Trans­fer to a bowl and set aside.

Spray the pan with a lit­tle more olive oil, then add the onion, chopped cap­sicum and gar­lic and cook, stir­ring oc­ca­sion­ally, for 5 min­utes or un­til soft­ened. Stir in the pa­prika and cook for 30 sec­onds. Add the pas­sata and bring to a sim­mer. Stir in the saf­fron mix­ture, chicken and 125ml wa­ter and bring to the boil over high heat. Cover, re­duce the heat to low and cook for 20-25 min­utes un­til the chicken is cooked through.

Pre­heat the oven grill to high. Line a bak­ing tray with foil, top with the sliced cap­sicum and grill for 5 min­utes or un­til soft­ened and the skin is slightly charred.

Cook the broad beans in a small saucepan of sim­mer­ing wa­ter for 3 min­utes, then re­move with a slot­ted spoon, run un­der cold wa­ter and dou­ble-peel. Add the peas to the pan of sim­mer­ing wa­ter and cook for 3 min­utes or un­til ten­der. Drain. Cook the beans in a saucepan of sim­mer­ing wa­ter for 4 min­utes or un­til ten­der but a lit­tle crisp. Add the cap­sicum, broad beans, peas and beans to the chicken mix­ture.

Di­vide the rice among 4 plates or bowls, top each bowl with one quar­ter of the chicken and veg­etable mix­ture and serve im­me­di­ately with the salad leaves and lemon wedges to the side.

11g fi­bre per serve; good source of re­sis­tant starch.

— Serves 4

CO­RIAN­DER AND LIMEMARINATED STEAK WITH LEN­TIL, QUINOA AND WA­TER­CRESS SALAD

Prepa­ra­tion 25 min­utes, plus 20 min­utes mar­i­nat­ing and 10 min­utes cool­ing time; cook­ing 30 min­utes

In­gre­di­ents

1⁄4 cup (60g) lac­tose-free nat­u­ral yo­ghurt

600g rump steak, all vis­i­ble fat re­moved, cut into 2cm cubes

2 tsp tamari (gluten-free soy sauce) olive oil spray, for cook­ing

Co­rian­der and lime mari­nade

1 stick cel­ery, chopped

2 spring onions (green tops only), roughly chopped hand­ful co­rian­der leaves

1 fresh long red chilli, seeded and finely chopped

finely grated zest and juice of 1 lime

Len­til, quinoa and wa­ter­cress salad

1⁄2 cup (100g) tri-colour quinoa, rinsed and drained

2 red cap­sicums, seeded and cut into quar­ters

200g tinned salt-re­duced lentils, drained and rinsed

150g wa­ter­cress sprigs

2 zuc­chini, sliced into rounds 200g salt-re­duced feta, crum­bled small hand­ful co­rian­der leaves, roughly chopped

1 Tbsp ex­tra vir­gin olive oil

Method

To make the mari­nade, place all the in­gre­di­ents in a blender and blend briefly un­til a coarse, chunky puree forms. Place 1⁄4 cup (60ml) of the puree in a small bowl, then stir in the yo­ghurt and mix un­til well com­bined. Cover with plas­tic film and re­frig­er­ate un­til re­quired.

Trans­fer the re­main­ing mari­nade to a large bowl and add the beef.

Add the tamari and stir to coat well. Cover with plas­tic film and mar­i­nate in the re­frig­er­a­tor for 20 min­utes.

To make the salad, place the quinoa in a small heavy-based saucepan and cover with 1 cup (250ml) wa­ter. Bring to the boil over medium heat, then re­duce the heat to low, cover and cook for 10-12 min­utes un­til most of the wa­ter has been ab­sorbed and the quinoa is ten­der. Drain, if nec­es­sary, then trans­fer to a bowl and leave to cool for 10 min­utes.

Mean­while, pre­heat the oven grill to high. Place the cap­sicum, skin-side up, on a bak­ing tray lined with foil, then grill for 8-10 min­utes un­til soft­ened and charred. Trans­fer to a bowl, cover with plas­tic film and leave to stand for 10 min­utes, then peel off the skin and finely chop the flesh.

Add the cap­sicum to the bowl of quinoa, then add the lentils, wa­ter­cress, zuc­chini, feta, co­rian­der, lime juice and olive oil and sea­son to taste.

Just be­fore serv­ing, heat a heavy­based fry­ing pan over high heat, then spray with olive oil. Work­ing in batches, add the steak and sear for 2 min­utes on each side for medium — rare or un­til cooked to your lik­ing. Di­vide the steak evenly among 4 plates and serve with the quinoa salad and yo­ghurt sauce.

— Serves 4

11g fi­bre per serve; low fodmap; good source of re­sis­tant starch

ABOVE LEFT: The CSIRO Healthy Gut Diet, by Pen­nie Tay­lor and Michael Con­lon, MacMillan, $39; ABOVE RIGHT: Co­rian­der and lime-mar­i­nated steak; TOP: Cheat’s Chicken Paella.

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