Gut-Health Buddha Bowl

This colorful Buddha bowl is packed with ingredients that nourish beneficial gut bacteria and provide plenty of fiber and prebiotics, probiotics, and anti-inflammatory nutrients.

Ingredients:

Base:

1 cup cooked quinoa (fibre-rich, gluten-free, and easy to digest)

1 cup mixed leafy greens (spinach, arugula, or kale)

Fiber-Rich Toppings:

1/2 cup shredded carrots (fibre and prebiotics)

1/4 cup chopped red cabbage (fermentable fibre and polyphenols)

1/4 avocado, sliced (healthy fats for gut lining)

1/2 cup roasted sweet potatoes, cubed (resistant starch, feeds beneficial bacteria)

Fermented Foods (Probiotics):

2 tablespoons kimchi or sauerkraut (rich in beneficial bacteria)

1/4 cup plain Greek yoghurt or a dairy-free probiotic yoghurt (probiotics and protein)

Protein

100g of salmon grilled or pan-seared (rich in omega-3)

Or plant-based option

150g cooked black beans (fibre and antioxidant)

Gut-Healing Add-Ins:

1 tablespoon pumpkin seeds (minerals like zinc and magnesium)

Fresh herbs like cilantro or parsley (polyphenols and antioxidants)

Dressing:

2 tablespoons extra virgin olive oil (healthy fats, polyphenols)

1 teaspoon turmeric powder (anti-inflammatory)

Pinch of black pepper (enhances turmeric absorption)

Juice of half a lemon (vitamin C and acidity for digestion)

Instructions:

Prepare the base: Start by layering the cooked quinoa and leafy greens at the bottom of a bowl.

Add fibre-rich and protein: Arrange the shredded carrots, red cabbage, avocado, roasted sweet potatoes and salmon or black beans on top.

Include fermented foods: Add a spoonful or two of kimchi or sauerkraut on one side and the yoghurt on another side of the bowl.

Add seeds and fresh herbs: Sprinkle the chia seeds, pumpkin seeds, and fresh herbs over the top.

Make the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, turmeric, black pepper, and lemon juice. Drizzle the dressing over the bowl.

Mix everything or enjoy each flavour individually!