In the previous chapter we have considered the list of good gut foods that you can use for breakfast, lunch or dinner or that you can use as a healthy snack (such as the fruits and the nuts listed as the best good gut foods). In this chapter, we will offer a few recipes with ingredients that contain the food that is rich in probiotics and prebiotics and that is therefore useful for your whole gastrointestinal tract.
Fermented soybean recipes
As we have seen in the chapters above, fermented soybeans are one of the key sources of probiotics, which are in turn very useful for your gut.
So here are a few recipes including fermented soybean, or more precisely tempeh, miso and natto, which will give a delicious umami flavor to your meals, making them both tasty and healthy.
Grilled Pineapple Tempeh Salad
Ingredients: 3 tablespoons of white miso
25gr of orange juice
3 tablespoons of sesame oil
3 tablespoons of rice vinegar
1-inch piece of grated fresh ginger
1 teaspoon of hot sauce
8 ounces of tempeh
6 1/4 inch-thick pineapple rings
12 cups of mixed leaf vegetables
1 cup of peas
2 tablespoons of sesame seeds, previously toasted
Instructions: 1. Preheat the grill to medium heat.
- Combine the first six ingredients in a bowl.
- Oil the grill and then grill the tempeh for about 4 minutes on each side.
- Grill the pineapple rings for about 2 minutes on each side.
- Pour the leafy vegetables and the peas into a bowl. Chop the pineapple and add it to the bowl. Drizzle the salad with half of the dressing. Divide the salad into four plates and put the grilled tempeh on top of each plate. Drizzle the tempeh with the rest of the dressing. Sprinkle with the toasted sesame seeds.
Broiled Miso Salmon
Ingredients: 2 tablespoons of white miso
2 tablespoons of rice wine
1 tablespoon of soy sauce
1 tablespoon of minced ginger
few drops of hot-pepper sauce
4 portions of salmon fillet
1 tablespoon of sliced spring onions
2 tablespoons of chopped fresh parsley
1 tablespoon of toasted sesame seeds
- Put the oven rack in the upper third of your oven and then preheat your broiler.
- Line a baking pan with clean foil greased with some oil.
- Combine the miso, the rice wine, the soy sauce, the ginger and the hot-pepper sauce into a bowl.
- Put the salmon in the prepared pan with its skin-side down. Brush the miso mixture onto the salmon and then broil it for 8 minutes or until the center becomes opaque.
- Put the broiled salmon on a plate and garnish with the roasted sesame seeds and the sliced spring onions and parsley.
Ingredients: 1 package of natto
1 tablespoon of chopped spring onions
1 tablespoon of dried boniko flakes
1 teaspoon of Japanese yellow mustard
1 teaspoon of soy sauce
a few Shiso leaves
Instructions: Combine all the ingredients except for the Shiso leaves and the rice. Pour the natto mixture over the cooked rice and then top it with the Shiso leaves. Bon appetite!