I don’t need to tell you the importance of eating more fruits, veggies, nuts and wholegrains into your diet, however did you know that these foods are essential for our gut health?
Plant foods are full of fibre, which feed and promote the growth of our microbiome (aka the genes of bacteria).
In fact, the more plant foods you eat, the more diverse your gut bacteria will be as it will promote the growth of a diverse range of species!
A more diverse range of microbiome species is associated with a reduction of disease risk, increased immunity and better utilisation of your food (e.g increased vitamin and mineral absorption) – yes please 🙋🏼♀️
Current research says you should be aiming for about 30 different plants per week for optimum gut health, including types of fruit, veg, grains, nuts, herbs, spices, seeds and legumes.
Packed with plant-based protein & fibre, this Crispy tofu nourish bowl will keep you full, satisfied and your gut feeling great. Plus, each bowl is equates to at least 13 different plants – how amazing is that!
Vegetarian, Vegan, Gluten-free, Nut-free.
Ingredients
1-2 cups fresh leafy greens
1 cup black rice
3-4 radishes
1 zucchini
1 block of tofu
Breadcrumbs
Lemon pepper seasoning
1 punnet cherry tomatoes
1 tin chickpeas
1/4 pumpkin
Rosemary
Olive oil spray, or regular olive oil
Dressing:
2 Tbsp Tahini
1/2 lemon
1 Tbsp tamari or miso
4 Tbsp hot water
1 tsp honey
What’s next?….
1. Preheat oven to 180 C and line a baking tray with non-stick baking paper.
2. Chop pumpkin in large chunks. Rinse and drain tin of chickpeas. Spread pumpkin and chickpeas in a single layer on a tray, drizzle with olive oil and bake for 25 minutes in the oven.
3. Cook black rice as directed on the package.
4. Combine breadcrumbs and lemon pepper seasoning in a shallow dish.
5. Spray tofu with olive oil spray, then dip and roll in breadcrumbs.
6. Place on tray and into the oven with the roast vegetables for another 30 minutes.
7. Meanwhile, prepare the vegetables by chopping the cherry tomatoes, slicing the radish and peeling the zucchini into fine strips.
8. To make the dressing, combine all ingredients and mix until smooth.
9. Once all ingredients are cooked, assemble the bowl as desired. Drizzle with tahini dressing and enjoy!
