Former MasterChef winner Dr Saliha Mahmood-Ahmed shares six facts about gut health and a recipe for a nutritious pasta salad …
NHS doctor, specialising in Gastroenterology and MasterChef 2017 winner, Dr Saliha Mahmood-Ahmed has teamed up with Yakult to create new recipes that celebrate plant diversity and promote good gut health. She said; “As a doctor and food lover, I’ve always believed that a gut-friendly diet doesn’t need to be restrictive or bland. It’s about celebrating diversity on your plate: more plants, more colours, more flavours. The recipes that I’ve created are full of ingredients that support a healthy microbiome, helping us feel better inside and out.”
6 Important Facts About Gut Health To Know
1. Research has found that those who eat more than 30 different plant foods weekly have a more diverse gut microbiota than those who eat ten.
2. A diverse plant-rich diet has also been shown to offer benefits for general health, weight, mood and wellbeing.
3. One way to diversify your diet is to consider each plant-based food you consume such as fruit, vegetables and pulses as individual ‘plant points.’ It’s similar to counting diverse colours of apples, where each colour represents a distinct point.
4. Upping your intake of different plant foods doesn’t have to feel overwhelming or costly. Simple swaps in your daily meals can significantly diversify your plant-based consumption. Additionally, canned or frozen options can be convenient and cost-effective, without compromising nutritional value.
5. It’s important to note that it’s not just fruit and veg that contribute to your plant points – legumes like beans, lentils, chickpeas and whole grains such as brown rice and pasta play a significant role.
6. Don’t overlook the value of nuts and seeds like walnuts, almonds or chia seeds, as well as herbs and spices such as paprika, parsley and mint.
MEDITERRANEAN PASTA SALAD
This delicious pasta salad keeps well in the fridge, and you can add vegetables of your choice, herbs or any extra salad leaves just before serving. It’s a particularly good dish if you’re feeding a large group and want to prepare ahead. @salihacooks
Preparation and cooking: 30 minutes
Serves: 4-6
Diversity points: 8 points per portion
Ingredients
400g chicken breast cut into large cubes
250g penne pasta
12 cherry tomatoes
6 sundried tomatoes
12 pitted black olives
100g roasted peppers from a jar
75g artichokes from a jar
1 tin of green/ brown lentils (400g) drained and rinsed
50g parsley
Juice 1 lemon
3 tbsp extra virgin olive oil
A handful of golden sultanas (optional)
Pistachios for garnish
Chilli flakes to taste
Salt to taste
Method
1. Start by placing the chicken breast in a pan and covering it with warm water. Place on medium heat and allow to simmer for 15-20 minutes until the chicken is cooked through. Turn the heat off and let the chicken cool. Boil the pasta until it’s al dente, drain and keep aside.
2. Quarter the tomatoes, roughly chop the sun-dried tomatoes, olives, roasted peppers and artichokes. Transfer to a large mixing bowl and add the drained pasta, lentils and poached chicken, breaking it into smaller pieces with your hands as you add it to the bowl.
3. Finally, add the parsley, lemon juice, olive oil, sultanas, chilli flakes, and season with salt. Stir everything together thoroughly and serve with a sprinkle of pistachios.