Former MasterChef winner Dr Saliha Mahmood-Ahmed shares six facts about gut health and a recipe for a nutritious tray bake …
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.
RAS EL HANOUT AND ORANGE SPICED AUBERGINE TRAY BAKE WITH HERB AND ORANGE COUSCOUS
Add your favourite selection of soft herbs – I like parsley, coriander and mint. The oranges add much-needed sweet, citrussy freshness to the final dish. @salihacooks
Preparation time: 15 minutes
Cooking time: 45 minutes
Serves: 4
Diversity points: Maximum 6 points per portion
Ingredients
100g dry couscous
160g boiling water
2 spring onions
1 orange, peeled and cut into thin wedges
1 large handful of parsley
1 large handful of coriander
12 mint leaves
2 red onions
2 large aubergines
6 tbsp extra virgin olive oil
Juice and zest of 1 large orange
3 heaped tsp Ras el Hanout spice mix
2 tsp garlic paste
2 tbsp pomegranate seeds (optional)
Method
1. Preheat the oven to 200 degrees. Place the couscous in a ceramic bowl, season with salt, and top with boiling water. Cover the bowl with a lid and set aside for 10-15 minutes. Finely slice the spring onions and chop the herbs finely. After the couscous has rested, separate the grains with a fork and mix them through with the orange segments, spring onions, and chopped herbs. Drizzle a little olive oil if desired.
2. Cut the onions into thick, approximately 1.5cm slices and place them in a flat layer on the base of a large roasting tray. Splash a little water over the onions (under 100ml). Cut the aubergines in half lengthwise and make deep incisions in a criss-cross pattern – you want to get close to the skin, but not perforate it with your knife. Place the aubergines over the onions, with the flesh facing up and the skin facing down. Drizzle or brush a tablespoon of olive oil over each aubergine half, ensuring all parts of the aubergine are coated.
3. Make a marinade for the aubergines with two tablespoons of olive oil, the zest and juice of a large orange, the Ras el Hanout spice mix and garlic paste. Mix well and spread the marinade evenly over the aubergines and onions, ensuring they are well coated. Transfer to the oven and roast, uncovered for 35-40 minutes until the aubergines are soft and slightly charred, and the onions are jammy underneath. Serve with a few pomegranate seeds scattered over the top.
SEE MORE: A Gut-Healthy Recipe For A Mediterranean Inspired Pasta Salad
We may earn a commission if you buy through affiliate links on our site.