Guest article by Magda Mag Das
Magda passionately shares wholesome recipes and travel tips on her blog and Instagram page of the same name , Magda Mag Das . For her, cooking is more than just preparing dishes - it's the joy of trying out new recipe ideas, discovering fresh, seasonal ingredients (ideally at the market) and creatively implementing them in the kitchen. The best part? At the end, the delicious result is shared with loved ones.
Guest author Magda from the blog Magda Mag Das
What makes this recipe so gut-friendly?
A healthy, wholesome diet really doesn't have to be complicated! This is demonstrated by this simple recipe for roasted honey garlic carrots with kale on a creamy white bean dip. With just a few ingredients - such as white beans, kale and garlic - you can conjure up a delicious dish in no time at all that can support gut health holistically . White beans have a prebiotic effect, provide valuable protein and fiber ; kale complements this effect with its anti-inflammatory properties and antioxidants and garlic scores with strong antimicrobial properties that can reduce harmful germs in the intestines.
Crispy sourdough bread goes perfectly with this. Not only does it taste great, but the high number of probiotic cultures also strengthens the intestinal flora.
With all these healthy ingredients, you get a great dish that not only pampers the palate, but also the intestines – and all in a simple, everyday way!
This recipe will delight your palate with crunchy vegetables, creamy bean dip and lots of flavor!
Ingredients
For one serving
- 2 carrots
- 2 cloves of garlic
- 2 tablespoons of honey
- 1 handful of kale
- For the white bean dip
- 220g (pre-cooked) white beans
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 2 tablespoons broccoli sprouts
- For frying: Ghee
- To taste: salt & pepper
- Optional garnish: chili and lemon zest
Preparation
- For the white bean dip: Puree the beans with lemon juice, olive oil and salt until creamy.
- Cut the carrots and garlic cloves into thin slices and roughly chop the kale.
- Melt ghee in a large pan over medium heat.
- Add the carrot and garlic slices and fry for about 3 minutes. Then add the honey and kale and fry everything for about 5 minutes until golden brown and crispy.
- Season with salt and pepper and serve with the white bean dip.
- Garnish everything with fresh broccoli sprouts, chili and lemon zest.
Tip: Instead of kale, leaf spinach also works well. You can adjust your green leafy vegetables depending on what is available in season. Kale has twice as much vitamin C as spinach, while spinach has a higher content of vitamins A and K.
In just 15 minutes you can conjure up this filling and delicious meal!
White beans: The fiber champion
White beans are a real power food for intestinal health. They are rich in soluble and insoluble fibre, which not only promotes digestion but can also regulate intestinal movements.
The soluble fibre serves as food for beneficial intestinal bacteria and therefore has a prebiotic effect, which means that it can support the growth of healthy microorganisms in the intestine and contribute to a balanced intestinal flora.
In addition to fibre, white beans also provide valuable plant proteins and minerals such as magnesium and iron, which are important for energy supply and the immune system .
In addition, white beans have a low glycemic index, meaning they cause blood sugar levels to rise slowly. This may indirectly support gut health, as stable blood sugar levels can reduce inflammation in the body.
Their high content of folate, a B vitamin, also supports cell regeneration, which is essential for the intestinal mucosa. White beans are therefore an excellent choice for a gut-friendly diet .
Kale: Vitamin bomb for your intestines
Kale is a nutrient-rich superfood with a variety of antioxidants, such as vitamin C and beta-carotene, which have anti-inflammatory effects and can protect intestinal cells from oxidative stress. This effect can prevent chronic inflammation in the digestive tract, which is often associated with diseases such as irritable bowel syndrome or Crohn's disease.
Kale is also an excellent source of fibre, which not only aids digestion but can also increase satiety and support bowel movements. In addition to fibre, kale also provides important minerals such as calcium and magnesium, which can help strengthen the intestinal barrier . Its phytochemicals are converted in the intestine into compounds that have been shown to have anti-cancer properties.
In addition, kale supports blood clotting and the regeneration of the intestinal mucosa thanks to its high vitamin K content. Kale is therefore a versatile and extremely healthy leafy vegetable that should not be missing from any gut-friendly diet.
Garlic: A natural prebiotic booster
Garlic is not only a great aromatic spice, but also a powerful aid for intestinal health. Its antimicrobial properties work against harmful bacteria , fungi and parasites that can disrupt the balance in the intestine. At the same time, garlic can lower OXLD (=oxidized low density lipoprotein), which has pro-inflammatory properties.
In addition, garlic supports digestion by stimulating the production of digestive enzymes, which is particularly helpful when eating heavy or fatty foods. Its detoxifying properties help to remove harmful substances from the digestive tract. Garlic is therefore a true all-rounder when it comes to keeping the intestines healthy and balanced.
Are you still looking for more delicious and quick recipes for your intestinal health - without having to forego enjoyment? In our recipe book Microbiome Food you will find over 40 varied dishes for your breakfast, lunch and dinner as well as irresistible, gut-friendly desserts: Microbiome Food - Recipes for your intestinal bacteria
