AUTHOR
RACHEL SCOULAR Rachel is a leading Australian nutritionist who has a wealth of experience in the food industry , specialising in culinary nutrition . Rachel is passionate about using quality nutritional advice to empower others and help people look and feel their best . Find her online at
www . rachelscoular . com and on Instagram @ rachelscoular .
5 MIX IT UP
Change up the flavours and cooking techniques you use . If you normally have steamed veggies , try them sautéed or roasted in antioxidant-rich extra virgin olive oil . If you normally have tinned fruit at breakfast , try some fresh or frozen warmed berries on your cereal . If you normally snack on cashews , try a trail mix with different nuts , seeds and dried fruit .
Gut microbiota :
The large collection of different microorganisms ( bacteria , fungi , viruses and yeasts ) that make our gut their home .
Gut microbiome :
The entire habitat inside us , including the microbiota , their genes , and the surrounding environmental conditions .
6 POLYPHENOLS
Polyphenols are specific plant compounds that have been shown to have health benefits for the body . These include ; assistance with blood pressure control , the potential to lower cholesterol levels and decrease oxidative stress ( cell damage ). Polyphenols are digested by our gut bacteria and help increase the diversity of microbes in our gut .
Add some of these polyphenol sources to this week ’ s shopping list ;
} Cocoa & dark chocolate } Red Wine } Grapes } Green tea } Almonds } Onions } Green leafy vegetables
7 AIM FOR THIRTY
Studies have found that people who consume more than 30 different types of plant foods each week tend to have greater gut diversity than those who consume 10 or less each week . Remember that plant foods include fruits , vegetables , legumes , nuts , seeds and wholegrain products . Count them up and see how high you can get your weekly diversity score .
RICH RASPBERRY BROWNIES
These fudgy black bean brownies will not just help satisfy your sweet tooth , they ’ ll also give a bit of a fibre and antioxidant hit . Win-Win !
Serves : makes 12 brownies
INGREDIENTS
} 1 can black beans , drained } 3 eggs , whisked } 1 tsp vanilla extract
1 } / 3 cup oil / melted butter
1 } / 4 cup pure maple syrup
1 } / 2 cup almond meal
1 } / 3 cup cocoa powder } 1 tsp baking powder
1 } / 2 cup frozen raspberries
METHOD
1 . Pre-heat oven to 160 ℃ and line a 20cm baking tray .
2 . Place beans , eggs , vanilla , oil and maple syrup in the bottom of a food processor or blender and blitz until smooth and no chunks remain . Pour into a medium mixing bowl .
3 . Add the almond meal , cocoa and baking powder to the wet mixture and stir until combined . Pour into lined tray and press raspberries into the top . Bake for 30 minutes or until firm to touch . Allow to cool before slicing into 12 pieces .
YMCA HEALTHY LIVING MAGAZINE 5