Photo: [LINK]
Maintaining a healthy gut is crucial for overall well-being, as it plays a pivotal role in digestion, nutrient absorption, immune function, and even mental health. One of the key factors influencing gut health is the food we consume. For Digestive Health Day, which falls on 29 May, we will discuss how some of our Borges products are perfect for cultivating good gut health.
A diet high in processed foods, sugars, and unhealthy fats can disrupt this delicate balance, leading to inflammation, digestive disorders, and a weakened immune system. Research has shown that healthy gut function (especially a health gut microbiome) has been linked to a healthier body.
A healthy person will have a microbiota that will provide them protection against pathogenic organisms that might be harmful for the body. [1]
The Gut Essentials
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Unlock the key to optimal gut health with these nutrient-rich foods. Transform your plate to transform your health.
Yoghurt – as a probiotic, yoghurt contains living microorganisms that contain health-promoting microbes found in your gut. So, eating yoghurt is a sure fire way to boost your gut’s population of beneficial bacteria. [2]
Kimchi - Kimchi is rich in probiotics, beneficial bacteria essential for gut health. Consuming kimchi can help maintain a diverse microbiome, support digestion, and strengthen the immune system, promoting overall gut health and well-being.
Sourdough – Since sourdough is made by fermenting the dough, it’s one of the bread options we have that actually contain enough living microorganisms to help nurture your stomach’s healthy microbiome.
Almonds - Almonds are a source of prebiotic fiber, fuel for beneficial gut bacteria. Their high fiber content supports regularity and helps maintain a healthy balance of gut microbiota. Almonds also provide essential nutrients like vitamin E and magnesium [3], contributing to overall digestive health and promoting a thriving gut environment.
Olive Oil - Olive oil contains monounsaturated fats and polyphenols, which possess anti-inflammatory properties beneficial for gut health. These compounds help reduce inflammation in the digestive tract, support the growth of beneficial gut bacteria, and promote a healthy gut lining.
From Plate to Gut
Discover a world of flavorful snack recipes designed to support your gut health journey. Let these dishes be your guide to vibrant well-being.
Kimchi Jeon (Spicy Kimchi Pancakes) [4]
Photo: [LINK]
INGREDIENTS
- 175g self-raising flour
- 2 tbsp kimchi liquid from the kimchi jar
- 200g fermented cabbage kimchi, drained and finely chopped
- 100g pork mince
- 1 tbsp gochugaru (Korean red pepper flakes), or 1 red chilli, thinly sliced
- 3 tbsp Borges Blended Sunflower and Extra Virgin Olive Oil
INSTRUCTIONS
- Put the flour in a large bowl. Add 200ml of ice-cold water along with the kimchi liquid and whisk until a smooth batter. Mix in the kimchi, pork mince, gochugaru or red chilli, plus ½ tsp salt with a wooden spoon, making sure to break down the lumps of minced pork.
- Heat 2 tbsp of the vegetable oil a large, non-stick pan over a high heat. Ladle the pancake mixture into the pan, then use the back of the ladle to smooth it out into a thin, even layer. Reduce the heat to medium-high. Fry for 2-3 mins or until the top of the pancake looks cooked and the sides start to crisp.
- Slightly lift the side of the pancake with a spatula and add the remaining oil underneath it – shake the pan a little to better distribute the oil. Flip or turn over the pancake and press down on it to ensure that it’s thin and crispy. Fry for 2 mins.
- Flip once more and continue to press down with the spatula. Fry for another 30 seconds. Drain on kitchen paper and set aside to keep warm. Repeat the process with the remaining batter to make a second pancake. Serve as they are or cut into bite-sized pieces, if you prefer.
Confit Garlic with Roasted Tomatoes on Toast [5]
Photo: [LINK]
INGREDIENTS
- 4 whole bulbs garlic
- 6 sprigs thyme
- 400ml Borges Extra Virgin Olive Oil
- 300g cherry tomatoes, halved
- 4 slices sourdough, toasted
INSTRUCTIONS
- Heat the oven to 160C/fan 140C/gas 3. Cut the garlic bulbs horizontally across the tops, so that all of the cloves are revealed, and sit them snugly into a small, deep roasting tin. Add the thyme sprigs and a generous pinch of salt, and pour over the oil until the bulbs are nearly submerged, adding a little more if needed. Cook for an hour or until the cloves are really soft.
- Put the cherry tomatoes cut-side up into a roasting tin and sprinkle with salt. Put into the oven for the final 25 minutes of the garlic’s cooking time.
- Use a spatula to lift the garlic bulbs from the oil and cool slightly. Squeeze the cloves from their skins onto the toasted sourdough and pile on the tomatoes, along with a little of the garlic-perfumed oil (keep the rest for cooking – it will keep for two weeks in the fridge).
Chicken & Cucumber Pita Sandwiches with Yogurt Sauce [6]
Photo: [LINK]
INGREDIENTS
- 1 tsp lemon zest
- 2 tbsp fresh lemon juice
- 5 tsp Borges Extra Virgin Olive Oil, divided
- 1 tbsp chopped fresh oregano or 1 teaspoon dried
- 2 ¾ tsp minced garlic, divided
- ¼ tsp crushed red pepper
- 1 pound chicken tenders
- 1 English cucumber, halved, seeded and grated, plus 1/2 English cucumber, halved and sliced
- ½ tsp salt, divided
- ¾ cup nonfat plain Greek yogurt
- 2 tsp chopped fresh mint
- 2 tsp chopped fresh dill
- 1 tsp ground pepper
- 2 (6 1/2 inch) whole-wheat pita breads, halved, or any whole wheat bread of your choice
- 4 lettuce leaves
- ½ cup sliced red onion
- 1 cup chopped plum tomatoes
INSTRUCTIONS
- Combine lemon zest, lemon juice, 3 tsp. oil, oregano, 2 tsp. garlic, and crushed red pepper in a large bowl. Add chicken and toss to coat. Marinate in the refrigerator for at least 1 hour or up to 4 hours.
- Meanwhile, toss grated cucumber with 1/4 tsp. salt in a fine-mesh sieve. Let drain for 15 minutes, then squeeze to release more liquid. Transfer to a medium bowl. Stir in yogurt, mint, dill, ground pepper, and the remaining 2 tsp. oil, 3/4 tsp. garlic, and 1/4 tsp. salt. Refrigerate until ready to serve.
- Preheat grill to medium-high.
- Oil the grill rack (see Tip). Grill the chicken until an instant-read thermometer inserted in the center registers 165 degrees F, 3 to 4 minutes per side.
- To serve, spread some of the sauce inside each pita half. Tuck in the chicken, lettuce, red onion, tomatoes, and sliced cucumber.
References:
[1] https://www.hsph.harvard.edu/nutritionsource/microbiome/
[2] https://www.forbes.com/health/nutrition/best-foods-for-gut-health/
[3] https://www.almonds.com/why-almonds/health-and-nutrition/nutritional-value
[4] https://www.olivemagazine.com/recipes/quick-and-easy/kimchi-jeon-spicy-kimchi-pancakes/
[5] https://www.olivemagazine.com/recipes/vegan/confit-garlic-tomatoes-toast/
[6] https://www.eatingwell.com/recipe/273182/chicken-cucumber-pita-sandwiches-with-yogurt-sauce/