Do you want to support your microbiome but don't know what foods to include in your diet? Here are 4 savoury and sweet meals that boost your digestion, are packed with protein, fibre and prebiotics, easy and quick to prepare and great to take in a box to school or work. So what will be your favourite? 😏
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Nutrition (1 serving)
- 549 kcal
- 74 g carbohydrates
- 21 g fats
- 18 g protein
Per 1 portion
- 60 g jasmine rice
- 100 g kimchi
- 1 tsp oil
- 1 clove garlic
- 1 tsp soy sauce
- 1 pinch cane sugar
- 1 egg
- 1 pinch sesame seeds
- 1 pinch salt
- 1 pinch pepper
- 50 g oats
- 1/2 tsp apple cider vinegar
- 70 g water
- 80 g coconut yoghurt
- 20 g vanilla protein powder
- 30 g forest fruit
- 1 tsp honey
- 1 tsp almond butter
- 5 g pecans
- 150 g sweet potato
- 100 g chickpeas
- 30 g quinoa
- 100 g cabbage
- 10 g sunflower seeds
- 15 g olive oil
- 1 tbsp lemon juice
- 1 pinch salt
- 1 pinch pepper
- 1 pinch garlic
- 1 Prebiotic Protein Bar
- 1 tangerine
- 150 g kefir
Instructions
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KIMCHI FRIED RICE
1 serving: 549 kcal I 17,7 g P I 73,5 g C I 21 g F
1. Sauté the onion and the pressed garlic in the oil. Add kimchi, soy sauce, a pinch of sugar and cooked rice. Stir and season.
2. Cook one ox eye in the pan.
3. Now all you have to do is serve - rice with kimchi, egg on top and sesame seeds on top. Optionally add spring onions.
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FERMENTED OATMEAL
1 serving: 564 kcal I 27,5 g P I 63 g C I 24,5 g F
1. Ferment the oatmeal the day before (or at least 6 hours). Pour the cereal into a glass, cover with water, add a teaspoon of apple cider vinegar, a tablespoon of live culture yogurt, stir and cover with a kitchen towel or tissue. Leave to ferment.
2. Once fermented, stir in the protein, tip into a bowl or leave in a glass and garnish with the remaining yoghurt, fruit, nuts, a drizzle of honey and nut butter.
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CHICKPEA SALAD
1 serving: 672 kcal I 22,6 g P I 91,2 g C I 22,1 g F
1. Cut the sweet potatoes into small cubes and fry them in a hot air fryer seasoned and drizzled with a little olive oil. Do the same with the chickpeas and Brussels sprouts.
2. Cook the quinoa until soft.
3. Then serve everything on a plate, season to taste and sprinkle with sunflower seeds. You can also add mayo light or other favourite sauce.
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SNACK
1 serving: 365 kcal I 23,1 g P I 37,2 g C I 11,6 g F
This is mega easy, have a prebiotic protein bar according to your taste preferences, a cup of kefir or your favourite fermented lemonade and a tangerine or apple.
