Looking for a gut-loving lunchtime recipe to try this week? Have a go at this plant-heavy poke bowl from eatplanted that’ll help protect you against bloating.
You know what keeps our guts happy? Eating plenty of plants (fibre). Now, that doesn’t mean that you’ve got to go vegan overnight but it does mean that your ratio of protein to fiber is important. According to Dr Megan Rossi (AKA The Gut Doctor) if you eat a load of isolated or animal-based protein and not enough fibre, your gut microbiota becomes ‘aggressive’… and that’s not a good thing.
So, what can you do? Well, we’ve spoken before on Strong Women about aiming to eat 30 different plants a week – and a good place to start may be with this chimichurri poke bowl. It’s absolutely packed with plants, including white beans, rocket, green beans, rice, potatoes, carrots and parsley (that’s seven, so you’re nearly a quarter of the way towards your weekly target in one meal).
This dish also includes a plant-heavy meat alternative, made from peas, sunflowers and oats. Of course, you could supplement your go-to plant-based protein but if it’s protein and fibre you’re after, it’s worth noting that peas contain all the essential amino acids that are usually quite hard to find in vegan protein sources.
60g white beans
60g green beans
60g jasmine rice
2 tbsps BBQ sauce
10g pickled onions
1 tbsp olive oil
6 tbsp olive oil
2 tbsp rice vinegar
½ tbsp Espelette pepper (or regular chilli paste)
½ tbsp Dijon mustard
Pinch of salt
Cook the jasmine rice in boiling salted water.
Peel the potatoes and cut into 2x2cm cubes, boil in salted water for six minutes.
Cook the green and white beans in boiling salted water.
Cut the carrots into thin strips.
Make a chilli vinaigrette from the olive oil, rice vinegar, mustard, salt and piment d’Espelette (or regular chili paste).
Season the carrots, rocket and potato cubes with the chilli vinaigrette.
Marinate the already-cooked white beans with a barbecue sauce, chopped parsley and pickled onions.
In a pan with a little oil, fry the planted chimichurri for two or three minutes.
Arrange all the ingredients separately next to each other on a large plate and season well with the Espelette vinaigrette.
Place the planted.pulled chimichurri in the centre of the plate and enjoy.
Images and recipe courtesy of Planted.
Miranda Larbi is the editor of Strong Women and Strong Women Training Club. A qualified personal trainer and vegan runner, she can usually be found training for the next marathon, seeking out vegan treats or cycling across London on a pond-green Tokyo bike.