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Healthier Gut
How is your gut health today?
Do you know that our gut plays a particularly important role in sustaining and protecting the overall health and wellness of our bodies? The food we eat is broken down in the gut to a simple form that can enter the bloodstream and be delivered as nutrients throughout our bodies. All this is possible only with a healthy digestive system.
So, what affects our gut health?
The type of food we eat, the environment we grow up in, our emotional stress and medications etc, contributes to the bacterial makeup of our gut. Our parents have been right all along when they make us eat our veggies and fruits. On top of that, chicken and fish, nuts, seeds and legumes are all gut-health friendly foods and excellent sources of both protein and fiber.
We will be introducing different recipes to boost your gut health. They are easy to whip up for yourself, your family or when you have guests over.
JAPANESE BEANS SALAD WITH UME SHISO
INGREDIENTS:
1 can Biona Organic Five Bean Salad in cider vinegar dressing
1 can Biona Organic Edamame Beans
1 whole Japanese cucumber (diced)
40 gm diced red bell pepper
40 gm diced yellow bell pepper
30gm diced red onion
10 small cherry tomatoes (halved)
2 stalks chopped Chinese parsley
2 small gloves minced garlic
1/2 squeezed lime
2 Tbsp Clearspring Toasted Sesame Oil
4 Tbsp Clearspring Ume Shiso Plum Sesonings
1 Tbsp maple syrup (Optional)
A pinch of salt
COOKING INSTRUCTIONS:
1. Mixed all the ingredients above in a mixing bowl gently.
2. Put it in a glass bottle and refrigerator it for at least 2 hours and can keep up to 3 days. This recipe is for 4 servings.
KIMCHI ONIGIRI
INGREDIENTS:
2 cup short grain rice
2 1/4 cup water
2 Tbsp sushi vinegar
1 Tbsp roasted sesame
1 tsp Clearspring Organic Umeboshi Paste
1 Tbsp seaweed flakes
4 Tsp Kimchi
4 Perilla leaves
COOKING INSTRUCTIONS:
Rinse the rice 2 times and cook it in rice cooker.
Add 2 Tbsp of sushi vinegar in the rice when done. Let it cool down a bit.
Then add the mixture of Clearspring Organic Umeboshi Paste, sesame and seaweed flakes.
Using an onigiri mould, scope some (about 1 big Tbsp) rice mixture and pressed it, then put 1 tsp of kimchi in as filling, then scope more rice mixture to fill up the mould.
Serve the Onigiri with the Perilla leaves.
BAKED MAPLE MISO WILD CAUGHT FISH
INGREDIENTS:
600 gm Wild Caught fish fillet (grouper, snapper, salmon, halibut)
1 Tbsp Clearspring Organic Japanese Brown Rice Miso
1 Tbsp Runamok Hibiscus Flower Infused Organic Maple Syrup
1 Tbsp Clearspring Toasted Sesame Oil
1 Tbsp cooking wine
2 Shiitake mushrooms (sliced it)
12 slices red onion/leeks
COOKING INSTRUCTIONS:
1. Clean and cut the fish into 4 pieces (150gm per piece).
2. Pat dry and rub the fish with the mixture of (Runamok Hibiscus Flower Infused Organic Maple Syrup, Clearspring Toasted Sesame Oil, cooking wine and Clearspring Organic Japanese Brown Rice Miso).
3. Wrap the fish and slices of mushrooms and onion with baking paper. Make 4 pouches of the fish.
4. Baked it in preheat oven (190C) or highest setting in toaster oven or even air fryer for 8-10 minutes.
5. Serve with Chinese parsley (Optional) when is done.
BLUEBERRY, FIG AND PASSION FRUIT WITH YOGURT
INGREDIENTS:
8 Tbsp of Greek Yogurt
2 Passion Fruit
1 Fig
20 Blueberries
COOKING INSTRUCTIONS:
1. Scope 2 Tbsp of yogurt into a glass.
2. Cut and scope out 1/2 of the passion fruit
3. Put 5 blueberries and 1/4 slice of Fig.
4. Chilled and serve.
GRILLED UME BOSHI MISO AUBERGINE
INGREDIENTS:
6 fresh Aubergine
1 Tbsp Clearspring Organic Japanese Brown Rice Miso
1 Tsp Clearspring Organic Umeboshi Paste
1 Tsp Clearspring Toasted Sesame Oil
1 Tbsp olive oil
COOKING INSTRUCTIONS:
1. Wash and cut the Aubergine into half lengthwise. Soaked it in salt water at least 10 minutes.
2. Prepare the paste by mixing the Clearspring Organic Japanese Brown Rice Miso, Clearspring Organic Umeboshi Paste and Clearspring Toasted Sesame Oil
3. Drained and rinse the Aubergine and pat dry.
4. Put 1 Tbsp of olive oil into the preheat grilled pan, grilled the Aubergine side down in medium fire for 4 minutes.
5. Turn the Aubergine over and continue to grill for 1 minutes. Then add 1/2 cup water into the grilled pan, cover and cook (medium fire) until no more liquid in the grilled pan.
6. Brush some sauce on both sides of the Aubergine before serving.
©️ 2021 Moon Chai