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3 Prebiotic Dishes Perfect For Starters, Main Course, And Dessert

3 Prebiotic Dishes Perfect For Starters, Main Course, And Dessert

Eating for your gut is delicious when you know how. Check out how to make three perfect dishes that are good for your gut bacteria.

Serves 4 FREE FROM MEAT, NUTS & GLUTEN
PERFECT FOR SUMMER

Summer’s here and the barbecue is calling. What better time to get stuck into some amazing seasonal produce? Brimming with prebiotic fibers for your gut bacteria (and health), there are many stunning and simple recipes for foods in season right now. Here are a few ideas to turbocharge every course of your meal.

☝️TIP☝️ Hit your gut health goals with personalised food recommendations using the Atlas Microbiome Test.

Baba ganoush appetiser

Aubergine is also knpwn as eggplant in American English by Charles Deluvio Unsplash.
Aubergine is also knpwn as eggplant in American English

This Middle Eastern dish is incredibly easy, definitely more-ish, and suitable for vegans. Serve it to your guests (or yourself) as a starter.

  • 1 aubergine
  • 1 large tbsp tahini
  • ½ lemon
  • 1 garlic clove, finely chopped (optional)
  • Salt, pepper
  • Live Greek yoghurt (optional)
  • Sourdough bread (optional)

Step 1: Char your aubergine on the barbecue until the skin is black and crispy (don’t pierce it or it will explode, leave it to deflate by itself).

Step 2: Scrape out the flesh, add a tablespoon of tahini, the juice of half a lemon, and garlic. Salt to taste. Make it probiotic with an extra dollop of live Greek yoghurt.

Step 3: Top with a drizzle of olive oil, some chopped herbs, and serve with fresh sourdough bread. Congratulations, you’ve just made basic Baba ganoush!

Spiced new potatoes on the grill

Make potatoes great again by leaving them to cool before eating by Chad Elliott Unsplash.
Make potatoes great again by leaving them to cool before eating

Cold potatoes are actually good for your gut bacteria - serve these up with whatever you’ve got on the barbecue for a wholesome and satisfying meal.

  • New potatoes
  • Olive oil
  • Salt
  • Pepper
  • Cumin
  • Coriander seed
  • Turmeric

Step 1: Scrub your baby potatoes.

Step 2: Put them in a bowl and toss with olive oil. Sprinkle with 1 tsp of ground cumin, coriander seed, pepper, sea salt, and turmeric.

Step 3: Wrap in tinfoil (make sure to seal all the gaps) and cook on the barbecue (away from highest heat) for 15-20 minutes until soft.

☝️TIP☝️ Pepper significantly increases the bioavailability of turmeric’s active compound, curcumin.

Smokey mixed berries with honey and yoghurt

If berries are a bit tart, it's because they're full of goodness by Anto Meneghini Unsplash.
If berries are a bit tart, it's because they're full of goodness

Don't sweat the dessert because some of the best sweet treats can be prepared quickly, like this one! All you have to do is gently soften fruit on the grill for a hint of smokey flavour.

  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries
  • Cherries
  • Peaches
  • Live greek yoghurt (dairy or vegan)
  • Honey
  • Cinnamon

Step 1: Rinse your fruit and pat dry. Alternatively, just buy a bag of frozen mixed berries. Pit the peaches (or nectarines) and cut into rough cubes. Cut any large strawberries in half.

Step 2: Place on tinfoil and drizzle with honey and cinnamon. Wrap tightly with tinfoil to create a seal, and cook on the barbecue (away from high heat) for about 15 minutes (or until fruit are soft).

Step 3: Place a dollop of Greek yoghurt in each bowl and top with lots of smokey berries. If still tart, add another drizzle of honey.

Step 4: Eat the leftovers for breakfast with porridge.

☝️TIP☝️ Replace honey with with maple syrup or brown sugar and swap dairy for soy yoghurt for your vegan guests.

Atlas Biomed Team
Atlas Biomed Team Makers of microbiome, DNA tests and bad puns
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