microbiome in the gut: Boost it using these two recipes

Boost your microbiome in the gut with these two high antioxidant, anti-inflammatory and nutritious breakfast recipes. Every ingredient is chosen for its great nutritional value. Even better, the presence of fiber and antioxidants will feed your gut bacteria and improve your immune system!

 

Baked sweet potato with yoghurt & almond butter

Ingredients:

 

First, bake the sweet potato on the oven for about 40 mins at 200°C. You can bake sweet potatoes in advance so you don't have to wait so long every morning. Next, you cut it open and add the soy yoghurt, almond butter, banana and chia seeds. Finally, sprinkle some cinnamon to taste. Done!

 

What does this recipe give you in terms of nutrition?

545 calories (18 gr protein, 79 gr carbs and 20.5 gr fat)

Sweet potato: if you bake and cool it down, some of the starch is converted into resistant starch, which will act as prebiotic. Also, it's packed with vitamin A, antioxidants, magnesium and much more.

Soy yoghurt: it's a probiotic food and helps to boost your microbiome in the gut.

Almond butter: it has fiber, prebiotics, healthy fats, vitamin E (antioxidant) and many minerals such as calcium.

Banana: contain prebiotics, potassium, manganese and vitamin B6, among others.

Chia seeds: this is one of my favourite foods. Has fiber, protein, healthy Omega 3 fats, calcium, magnesium, phosphorus, manganese, vitamin K... It is also full of antioxidants and keeps your digestion going.

Cinnamon: loaded with antioxidants, has anti-inflammatory and antibacterial properties. It will also help speed up your metabolism!

 

Overnight chia & flax pudding

Ingredients:

 

This is another very simple recipe to follow. Just mix the chia, flax, cacao, protein powder and spirulina with the plant-based milk. Leave it to rest for a few minutes so the components can soak the milk. Finally, add the rest of the ingredients on top and enjoy!

 

What does this recipe give you in terms of nutrition?

592 calories (42 gr protein, 53 gr carbs and 27 gr fat)

Flax seeds: with 2 tbsp of flax seeds you will meet your daily requirements for Omega 3. Moreover, flax seeds are packed with fiber and minerals.

Spirulina: great source of proteins, antioxidants and anti-inflammatory compounds. You may have to get used to its taste at the beginning, but the benefits make it totally worth it, since its anti-inflammatory effects offer great help to boost your microbiome in the gut.

Cacao powder: it tastes great and it's high in magnesium, zinc and iron; for not to mention that is rich in polyphenols.

Pea protein powder: gives you the boost of proteins you need to feel full for longer. Plant protein has been proven to be more beneficial for the body in the long term than animal protein.1, 2, 3

Berries: also loaded with antioxidants, vitamin C and fiber. Berries also help to improve insulin response and fight inflammation.

Sunflower & pumpkin seeds: provide healthy fats, minerals and vitamins such as vitamin E.

Goji berries: high in vitamin A, copper, selenium, vitamin B2 and antioxidants.

 

I hope you enjoy these two recipes like I enjoy them every week and that they will help you boost your microbiome in the gut! If you have quetions about these recipes or are interested in more tips to help boost your microbiome in the gut, feel free to contact me via email or one of our social channels!