Your tasty daily dose of morning gut health support
If you want to start your day the right way, then why not fire it into action with one of these wholesome Buddha bowls that will sustain you all the way through to lunch. Crammed full of gut harmonising ingredients to settle the hunger pans of not only yourself but also the good bacteria living in your gut microbiome.
Buddha bowls may look like a bit of a faff for when you’re running short on time mid-week, but in fact, a little bit of prep goes a long way. By simply putting aside a bit of time on a Sunday night, and with very little effort, you can make enough of this nutritious start to your day to breakfast on right into the week.
Start by making your Homemade granola. The great thing about making your own granola over pitching for a shop-bought one is that you can control the amount of sugar going into it, of which most branded varieties are typically very high in. You can also get creative with the ingredients to create your own extra-special recipe. Oats are an excellent source of prebiotic fibre, which helps to feed the good bacteria living in your gut. And nuts and seeds are polyphenol-rich foods and an excellent source of protein.
- 100g coconut oil
- 150g agave or honey
- 100g Organic rolled oats
- 300g mixed nuts (Try polyphenol-rich; Walnuts, Almonds, Pecans and Hazelnuts)
- 100g mixed seeds
- 1 egg white whisked (can be left out for Vegans)
- 1 tbsp vanilla extract
- 1 tbsp mixed spice
- 1 tsp salt
First, preheat the oven to 100 ° c. Gently melt the coconut oil in a pan with the spices and honey. Remove the pan from the heat and add the vanilla extract. Once cooled slightly add the whisked egg white. Combine all other ingredients in a mixing bowl and coat with the spice mixture. Dish out the mixture in loose clumps onto a baking tray and then bake for around 1-1.5 hrs until the granola mix has turned lightly golden. Cool and then store in an airtight container, where the granola will keep for a couple of weeks.
Chia porridge pots
These delicious little pots make for a light breakfast recipe all on their own and are so simple to make. We’re talking a minute or two of prep here! With Goji berries long touted by the Chinese as having a wide range of medicinal properties and dried cranberries, another antioxidant crammed superfood. The addition of spice to any food helps up the nutritional value tenfold and here the cardamom acts as a delicate accompaniment to the coconut milk.
- Chia seeds
- Dried goji berries
- Dried cranberries (no added sugar)
- 1-2 Cardamom pods
- Coconut milk
Simply add a ⅕ chia seeds into whatever size jar you’re choosing, I’d say a mayo jar would be about right to make enough for the whole mid-week. Then add in a handful or two of your dried berries and the seeds from your cardamom pods. Top the rest of the jar up with your coconut milk. Give it all a good stir. And then leave it to expand overnight in the fridge. The chia porridge will last for up to about 5 days in the fridge.
Super gut supporting yoghurt
Want to know how to supercharge your yoghurt? By combining one of the most probiotic dense foods that exist in the form of kefir, packaged up neatly with its very own prebiotic gut food, Greek yoghurt. The Kefir will bring the consistency of the Greek yoghurt down to that of regular yoghurt.
- Full-fat Greek yoghurt
Separate out half of your tub of Greek yoghurt into another tub and then top both tubs up with Kefir. Combine the ingredients with a spoon or fork.
Click here for more recipes with probiotic Kefir.
Compiling your Buddha bowl
All that’s left to do to compile your buddha bowl is to slice up some of your favourite fruit, add a scope of your Chia porridge, pour on the yoghurt, sprinkle granola over the yoghurt, and then sit back and enjoy all the textures and colours of this beautiful breakfast buddha bowl that will wake your morning tastebuds up with delight.
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