Get into good habits with these gut-friendly ingredients …
Love Your Gut is a nationwide initiative dedicated to highlighting the vital role of the digestive system and the importance of maintaining good gut health, in association with the Irish General Practice Nurses Educational Association, Yakult, Guts UK, St Mark’s Hospital Foundation and the Primary Care Society for Gastroenterology.
It has been estimated that around 40 per cent of people have at least one digestive symptom at any one time. The annual Love Your Gut Week every September explores how we can look after our gut microbiome to support overall health, starting with gut-friendly recipes and hero ingredients, including this delicious and nutritious poke bowl.
1. Kimchi: Fermented foods like kimchi can support gut diversity.
2. Sesame seeds: Contain sesamol, a compound with anti-inflammatory properties that can help reduce gut inflammation.
3. Vegetables: Each vegetable corresponds to different phytochemicals and bioactive plant compounds that improve gut bacteria and the gut barrier.
Poke Bowl With Sticky Miso Aubergine & Kimchi
Preparation: 15 minutes
Cooking time: 30 minutes
Serves: 4
Ingredients
125 g sushi rice
175 g kimchi from the fridge aisle that says ‘live’ to make sure it contains good bacteria
125 g white, black and red quinoa
25 ml rice vinegar
1 tbsp caster sugar
Veg of your choice: avocado, radishes, peppers and thinly sliced red cabbage all work well
For the aubergine
2 medium aubergines, cut into 5 cm cubes
2 tbsp sunflower oil
2 tbsp white miso paste
1 tbsp rice vinegar
2 tbsp maple syrup
1 tsp sesame oil
2 tsp sesame seeds
1 red chilli, finely chopped
Method
1. Preheat the oven to 230°C / gas mark 8 with a roasting tin inside. Line the hot roasting tin with greaseproof paper, add the aubergine and drizzle with sunflower oil. Roast for 25 minutes, turning once or twice.
2. Put the rice and quinoa in a bowl and rinse with several changes of cold water until the water stays clear. Drain well and transfer to a medium saucepan with 300 ml of water. Cover and bring to the boil, then reduce the heat and simmer for 15 minutes.
3. When the water has been absorbed by the rice and quinoa, take the pan off the heat and leave to stand for 10 minutes.
4. Mix miso, maple syrup, sesame oil and vinegar. Once the aubergine is soft and golden, toss it with the mixture and sprinkle with sesame seeds. Return to the oven for 5 minutes or until sticky and bronzed, then sprinkle with chopped chilli.
5. To season the quinoa rice, heat the vinegar with the sugar and salt to taste until dissolved. When the quinoa rice has rested, drizzle over the mixture and carefully stir it through.
To serve
Divide the quinoa rice between four bowls. Top with the sticky miso aubergine and serve with your choice of vegetables and a big spoonful of kimchi.
Cook’s tip: The quinoa rice mixture is also delicious cold, so it’s ideal meal prep for packed lunches. As soon as it’s cooked, spread it out on a large plate and cover with damp kitchen paper. Leave to cool, then store in the fridge for up to 24 hours.