For a healthy microbiome nothing is more important than that appropriate nutrition . With the right foods you can bring your microbiome into balance and therefore... more health & well-being help. That's why we recommend myBioma to balance the intestinal microbiome with the right foods and lifestyle.
“Food is not just calories, it is information, it talks to your DNA and tells it what to do. “The most powerful tool to change your health, your environment, your entire world is a fork.”
Dr. Mark Hyman
Plant based diet is trending and several studies have already proven that a high consumption of plant-based foods positive for the intestinal microbiome and thus can affect overall health (1). That's why we have a delicious one for you today healthy plant-based recipe created: Baked sweet potatoes with chickpeas and tahini yogurt. Of course, we made sure that all ingredients have a benefit for your intestinal microbiome. Let's first take a closer look at the advantages:
Spinach is a great source of vitamin K and folic acid.
The benefits of the ingredients at a glance
Sweet potatoes: Source of β-cryptoxanthin, which supports intracellular communication
Lemons: Lemons are rich in vitamin C and improve the digestive process. In addition, they strengthen your liver enzymes and support liver detoxification. Lemons also help regulate carbohydrate levels in the blood and stimulate fat burning. (2,3,4)
Garlic: Prebiotic food promotes our immune system and also ensures the buildup of bacteria in the intestines. Garlic has proven antibiotic, antiviral and anti-inflammatory properties, and it can also reduce stomach pain. (2, 5, 6)
Soy yogurt: Probiotic food contains different strains of bacteria that support intestinal regeneration. (6, 7)
Spinach: Source of vitamin K and folic acid
Olive oil: The omega-3 fatty acids it contains promote positive intestinal bacteria (8)
The recipe – Baked sweet potatoes with chickpeas and tahini yogurt
The ingredients
- 2 sweet potatoes
- 2 tbsp olive oil
- 1 clove of garlic
- 1 shallot
- 200g chickpeas
- 100g baby leaf spinach
- Small bunch of dill
- 1 lemon
- 100g soy yogurt
- 2 tablespoons tahini
- 20g pine nuts
The instruction
Wash the sweet potatoes and put them in the oven at 180 degrees for about 45 minutes.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the garlic and shallots and sauté for 2-3 minutes, then stir the chickpeas into the mixture - add the spinach and dill.
Whisk together the lemon juice and the remaining olive oil in a small bowl, season to taste and stir into the chickpea mixture. Mash gently with a potato masher until the chickpeas are lightly mashed.
Mix the yogurt and tahini in another small bowl and season with salt.
When the sweet potatoes are cooked, split them lengthwise. Fill with the chickpea mixture, drizzle the tahini yogurt over it and the pine nuts.
Tahini (sesame) is a perfect plant-based source of calcium with 783 mg/100g.
Have you been craving more sweet potato recipes? Maybe our heavenly sweet potato porridge with berries is just the thing for you! We would be happy if you like the recipes and cook it.
By the way: The myBioma microbiome analysis will soon also be available with purely vegan nutritional suggestions . If you want to take a closer look at your microbiome and find out what it looks like inside you, order your kit directly to your home .
References
- Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013 Spring;17(2):61-6. doi: 10.7812/TPP/12-085. PMID: 23704846; PMCID: PMC3662288
- Europäisches Arzneibuch (http://www.edqm.eu)
- Abu-Elsaad NM, et al. Modified citrus pectin stops progression of liver fibrosis by inhibiting galectin-3 and inducing apoptosis of stellate cells. Can J Physiol Pharmacol. 94(5):554-62 (2016).
- Lascala A, et al. Analysis of proautophagic activities of Citrus flavonoids in liver cells reveals the superiority of a natural polyphenol mixture over pure flavones. J Nutr Biochem. 58:119-130 (2018).
- Ried K, et al. Potential of garlic (Allium sativum) in lowering high blood pressure: mechanisms of action and clinical relevance. Integr Blood Press Control. 7:71-82 (2014).
- Pallister T, Spector TD, Food: a new form of personalised (gut microbiome) medicine for chronic diseases? J R Soc Med. 109(9):331-6 (2016).
- Tillisch K, et al. Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology. 144(7):10.1053/j.gastro.2013.02.043 (2013).
- Menni C, Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women Sci Rep. 7: 11079 (2017).
