How to Create a Microbiome-Loving Nourish Bowl

In recent years, the significance of a healthy microbiome has gained widespread attention. The microbiome refers to the trillions of microorganisms residing in our gut, which play a key role in maintaining overall well-being. One effective way to support a thriving microbiome is through a well-balanced and nourishing diet. Today, we will explore the concept of a "Microbiome-Loving Nourish Bowl" and provide you with a guide to creating one that promotes gut health. Plus I’ve added a recipe of one of my favourite bowls at the end of this blog!

WHAT IS A MICROBIOME-LOVING NOURISH BOWL?

This is a nutrient-dense meal that incorporates a variety of whole foods specifically selected for their potential to support a healthy gut microbiome. By including a diverse range of fibre-rich plant foods, fermented ingredients, and gut-friendly nutrients, we can enhance microbial diversity and foster a thriving gut environment.

THE SIX KEY COMPONENTS OF A MICROBIOME-LOVING NOURISH BOWL

FIBROUS VEGETABLES

Start by filling your bowl with a generous portion of fibrous vegetables such as leafy greens (spinach, kale, Swiss chard), cruciferous vegetables (broccoli, cauliflower, red cabbage, Brussels sprouts), and colourful options like capsicum or carrots. These vegetables provide fibres that serve as nourishment for beneficial gut bacteria.

WHOLE GRAINS OR LEGUMES

Incorporate a serving of whole grains or legumes to add complex carbohydrates and additional fibre to your nourish bowl. Options like quinoa, brown rice, lentils, chickpeas, or black beans, provide a good source of nutrients while promoting a healthy gut environment.

FERMENTED FOODS

AKA flavour bombs! This element is the make or break from a boring salad bowl, to a true microbiome-loving nourish bowl. Fermented foods are rich in probiotics, which are live bacteria that can positively influence the gut microbiome. Consider options like sauerkraut, kimchi, pickles, kefir, tempeh, or yoghurt. These foods help increase the diversity of beneficial gut bacteria and support digestion.

HEALTHY FATS

Incorporate a source of healthy fats to support the absorption of fat-soluble vitamins and provide satiety. Avocado slices, extra-virgin olive oil, nuts, or seeds are excellent choices that add texture, flavor, and essential fatty acids to your nourish bowl.

PROTEIN

Choose a high-quality protein source to complete your bowl. Options like grilled chicken, tofu, salmon, or eggs can provide essential amino acids. Protein is vital for maintaining a healthy microbiome and supporting overall health.

DRESSINGS & MICROBIOME-BOOSTING EXTRAS

Use a homemade dressing or opt for a gut-friendly option like apple cider vinegar, lemon juice, or a combination of olive oil and balsamic vinegar. These choices can improve digestion and enhance the absorption of nutrients.

Consider adding extras known to benefit gut health. For example, garlic and onions contain prebiotics that support beneficial bacteria growth, while turmeric has anti-inflammatory properties. Spices and fresh herbs like parsley, cilantro, or basil can also enhance the flavour and provide additional antioxidants. Roasted red onion is my all-time favourite!

BATCH-COOKING TIPS

To make your weekly meals a breeze, prepare some of these ingredients in advance on your meal prep day. Washing & cutting vegetables, and preparing proteins & grains in advance will save you so much time during a busy week!

I like to cook a pot of red rice, or whatever grain I’m choosing for that week. I’ll often cook a tray of red onions and brassica vegetables, and a tray of whatever protein takes my fancy for that week.

Themes are the best way to keep in interesting! One week I’ll do a Japanese theme with tofu, seaweed & miso, the next it will be Mexican with herbs, spices & pickled onions.

Be prepping these elements, when lunchtime arrives, you can simply assemble the elements and voilà! Lunch is ready in under 10 minutes.

RECIPE: MICROBIOME-LOVING NOURISH BOWL WITH RED RICE, CHICKEN, GREENS & SAUERKRAUT

This recipe serves one. You can make it from scratch as per the instructions below, or have pre-made some of the ingredients which you then assemble.

Ingredients:

• 1/2 cup cooked red rice

• 1/2 to 1 grilled chicken breast, sliced (appetite depending)

• 1/4 avocado, sliced

• 1 cup rocket

• 1 cup steamed broccolini

• 1 tablespoons crumbled goat's cheese

• 1 tablespoons sauerkraut

• 1 tablespoon pepitas (pumpkin seeds)

• 1 tablespoon hemp seeds

• 1 teaspoon apple cider vinegar

• 2 tablespoons extra-virgin olive oil

Instructions:

1. Prepare the red rice according to the package instructions. Once cooked, set aside to cool slightly.

2. Grill the chicken breast until fully cooked. Allow it to cool for a few minutes, then slice it into thin strips.

3. In a bowl, combine the cooked red rice, sliced chicken, avocado, rocket, steamed broccolini, crumbled goat's cheese, sauerkraut, pepitas, and hemp seeds.

4. In a small bowl, whisk together the apple cider vinegar and extra-virgin olive oil to make a dressing.

5. Drizzle the dressing over your bowl and toss gently to combine, ensuring all ingredients are coated.

6. Serve the microbiome-loving nourish bowl immediately, or refrigerate for later use. Enjoy!

Note: Feel free to adjust the quantities of ingredients based on your preferences and dietary needs. You can also add fresh herbs like parsley or basil for additional flavor and nutrients. Remember to source high-quality, organic ingredients whenever possible to enhance the overall nutritional value of your nourish bowl.

DO IT FOR YOUR GUT!

By assembling a microbiome-loving nourish bowl with a variety of fibre-rich vegetables, whole grains or legumes, fermented foods, healthy fats, protein, and additional gut-supporting ingredients, you can create a delicious and nutritious meal that promotes a healthy gut microbiome. Remember, variety is key, so experiment with different ingredients and adapt the bowl to your personal preferences. Prioritise whole, unprocessed foods, and enjoy the benefits of a thriving gut ecosystem and improved overall well-being!

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