in Supercharge Your Gut, isn’t just a diet, it’s more of a holistic lifestyle. Unlike some popular diets out right now, Supercharge Your Gut focuses on eating a diverse range of foods, eating the rainbow and including both probiotics and prebiotics. Whilst probiotics are currently on stage getting all the fame and glory, it’s important to not forget the camera crew and production team; prebiotics! Prebiotics help nourish the probiotics within our digestive system, and without them, our probiotics have a poor chance of survival. Some prebiotic-rich food includes dandelion greens, avocados, bananas, leeks and onions. I encourage you to incorporate both prebiotic and probiotic-rich foods into your diet, because once you’ve established a healthy gut, you want to maintain it. Through consuming real, gut-friendly foods, including prebiotics, probiotics, lots of veggies, fruit and quality sources of protein and good carbs, you can achieve a fully functioning engine room. By supercharging your gut, through consuming easily digestible and delicious foods, you can get your gut glowing, healthy and working at its prime. You can also fix your sleeping patterns, control your hormones and improve your immune system. Just to give you a little insight into foods that'll supercharge your gut, I’m sharing my Prebiotic Tray Bake from Supercharge Your Gut. This prebiotic bake is pimped up with a tangy garlic and tahini dressing. Roasting these prebiotic-rich veggies is a great way to cheer up any older veggies that may have been left in the refrigerator a little too long!
PREBIOTIC TRAY BAKE WITH GARLIC TAHINI DRIZZLE Serves 4
Ingredients 200 g Jerusalem artichokes 1 jicama, peeled and cut into wedges 200 g parsnips, peeled and quartered lengthways 300 g heirloom or Dutch (baby) carrots, trimmed 2 leeks cut into 2 cm rounds 2 medium red (Spanish) onions, peeled and cut into wedges 12 asparagus spears, trimmed 3 tablespoons extra virgin olive oil Garlic tahini drizzle 1 garlic clove, crushed Celtic sea salt, to taste 70 g sesame tahini 3-4 tablespoons fresh lemon juice or more, to taste 2-3 tablespoons water Aleppo pepper or red pepper flakes Method 1. Preheat oven to 200°C (400°F). 2. To prepare the artichokes, scrub well but don't peel unless the skin seems too rough. Cut in half lengthwise and immediately rub the cut surface with half a lemon to stop it browning. 3. Place all the prepared vegetables, except the asparagus, in a single layer, on a lined roasting tray (or two). You don’t want the vegetables to crowd, as they won’t roast and crisp up. Drizzle with oil and rub to coat. 4. Roast for 25 minutes, turning the vegetables once, and then take out and add the asparagus. Roast for a further 5 minutes or until the asparagus is just cooked and all the vegetables are golden around the edges.
Lee Holmes Supercharged Food
5. Meanwhile, to make the garlic tahini drizzle, place the garlic and a pinch of salt in a mortar and pestle and mash to a purée. Transfer to a bowl and whisk in the tahini. Add the lemon juice and a little bit of the water, whisking continuously, adding a little more water each time until the sauce reaches the consistency of thick cream (or runny yoghurt). Taste and adjust seasoning.
(Adapted from the original post by Lee on October 5, 2019)
6. Arrange the roasted vegetables on a serving platter and pour over garlic tahini drizzle.
The vegetables all cook at different speeds – so some are crunchier than others – which really is the beauty of this dish. But don't just listen to me, try it out for yourself!
Issue #6 | The Inspired Guide | December 1st 2019