The CSIRO Healthy Gut Diet

The CSIRO Healthy Gut Diet

In recent years, we've come to realise that a healthy gut is pivotal to a healthy metabolism, a healthy brain and a healthy immune system.

The explosion of scientific research in this field - with CSIRO at the forefront - has also led to the discovery that feeding our gut bacteria with a particular type of fermentable fibre called resistant starch is a major piece in the gut health puzzle.

This book provides information on how the gut functions and what can go wrong, along with a collection of recipes specifically developed to be high in fibre and resistant starch.

Written by a team of experienced CSIRO researchers, including nutritional scientists and dietitians, many of whom are internationally recognised authorities in nutrition and gut health, this book contains simple, practical advice and a wide range of tasty, easy-to-make recipes designed to benefit the gut and overall health.

The CSIRO, Australia's national science agency, has been dedicated to the practical application of knowledge and science for society and industry since 1928. Today the CSIRO ranks in the top one per cent of world scientific institutions in twelve out of twenty-two research fields. CSIRO Health and Biosecurity conducts research into human health, including disease prevention, diagnosis and innovative treatment.

Pennie Taylor is the senior research dietitian at CSIRO Health and Biosecurity.

Dr Michael Conlon is a senior research scientist with CSIRO Food and Nutrition.

The CSIRO Healthy Gut Diet
Macmillan
Authors: Pennie Taylor, Dr. Michael Conlon, Dr. Tony Bird
ISBN: 9781925481501
RRP: $34.99

Prawn, Zucchini, Feta and Orzo Bake

Serves 4
Preparation 25 minutes, plus soaking time
Cooking 40 minutes

Ingredients
50 g orzo (risoni)
2 tablespoons currants
boiling water, for soaking
olive oil spray, for cooking
1 small onion, finely chopped
1 clove garlic, finely chopped
1⁄4 teaspoon chilli flakes (optional)
1⁄4 cup (60 ml) dry white wine
1 × 400 g tin salt-reduced chopped tomatoes
1⁄4 teaspoon dried Greek-style oregano
2 zucchini, cut into 5 mm dice
800 g raw medium king prawns, peeled and cleaned, with tails intact (weight after peeling)
2 tablespoons roughly chopped basil
1⁄2 teaspoon ground allspice
finely grated zest of 1 lemon
2 tablespoons lemon juice
200 g salt-reduced low-fat
feta, crumbled
3 cups mixed salad leaves
80 g baby spinach leaves, trimmed
2 teaspoons extra virgin olive oil
1⁄2 teaspoon lemon juice, extra

Method
Cook the orzo in a saucepan of boiling water according to the packet instructions until al dente. Drain and set aside.
Meanwhile, place the currants in a small heatproof bowl, cover with boiling water and leave to stand for 10 minutes to rehydrate. Drain and set aside.
Preheat the oven to 210°C (190° fan-forced). Spray a 1.5 litre baking dish with olive oil.
Heat a non-stick heavy-based frying pan over medium heat and spray with olive oil. Add the onion and cook for 3–4 minutes until softened and translucent, then add the garlic and chilli, if using, and cook for 30 seconds or until fragrant. Stir in the wine, then increase the heat to high and simmer for 4 minutes or until reduced by half.
Add the tomatoes and oregano and stir to combine, then bring to a simmer and cook over medium heat for 5 minutes or until the sauce has thickened. Stir in the zucchini, orzo and currants, then transfer to the oiled baking dish.
Place the prawns in a bowl, add the basil, allspice, lemon zest and lemon juice and season with freshly ground black pepper. Stir to coat, then place the prawns on top of the orzo mixture. Scatter with the crumbled feta and bake for 12–15 minutes until the prawns are cooked and the feta is golden.
Meanwhile, place the salad leaves and spinach in a bowl, drizzle over the olive oil and extra lemon juice and gently toss to coat.
Divide the prawn and orzo bake among 4 plates or bowls and serve with the salad alongside.


Fast Pork Chilli with Red Rice and Beans

Serves 4
Preparation 25 minutes, plus standing time
Cooking 30 minutes

Ingredients
3 tomatoes, seeded and finely chopped
2 tablespoons lime juice
1 teaspoon chilli powder
1 teaspoon ground cumin
1⁄2 teaspoon ground allspice
olive oil spray, for cooking
1 small red onion, halved lengthways and thinly sliced
2 cloves garlic, finely chopped
1 × 600 g pork fillet, all visible fat removed, thinly sliced
2 cups mixed salad leaves
lime wedges, to serve

Red Rice and Beans:
olive oil spray, for cooking
1 small onion, finely chopped
1 clove garlic, finely chopped
1⁄2 cup (100 g) basmati rice
50 g salt-reduced tomato paste
3⁄4 cup (180 ml) salt-reduced chicken stock or water
200 g salt-reduced kidney beans, drained and rinsed

Guacamole Salad:
80 g avocado, cut into 1.5 cm dice
250 g grape tomatoes, halved
1 tablespoon finely chopped red onion
1⁄2 small clove garlic, finely chopped juice of 1 lime
lime halves and coriander sprigs, to serve

Method
To make the red rice and beans, heat a heavy-based saucepan over medium heat and spray with olive oil. Add the onion and cook for 3 minutes or until softened, then add the garlic and cook for 30 seconds or until fragrant. Stir in the rice to coat with the onion mixture, then stir in the tomato paste. Add the stock or water and bring to the boil over high heat. Reduce the heat to low, then cover and cook for 12 minutes or until all the liquid has been absorbed and the rice is tender. Stir in the kidney beans, then cover and cook for another 2 minutes or until heated through. Gently flu‰ with a fork, cover, and leave to stand for 10 minutes before serving.
To make the guacamole salad, place the avocado, tomato and onion in a bowl and gently stir to mix. Add the garlic to the lime juice, then add to the salad and stir gently to mix through. Just before serving, gently stir through the coriander leaves.
Meanwhile, mix the tomato, lime juice, chilli powder, cumin and allspice in a small bowl. Heat a large heavy-based frying pan or wok over high heat, then spray with olive oil. Add the onion and cook for 3 minutes or until softened, then add the garlic and cook for 30 seconds or until fragrant. Spray with a little more oil, if necessary, then add the pork, in batches if necessary, and stir-fry for 5–6 minutes until golden and cooked through. Add the tomato mixture and stir to mix well, then cook for 3–4 minutes until heated through.
Divide the red rice and beans among 4 bowls, then top each bowl with one-quarter of the pork. Serve the guacamole salad, lime halves and coriander alongside.

The CSIRO Healthy Gut Diet
Macmillan
Authors: Pennie Taylor, Dr. Michael Conlon, Dr. Tony Bird
ISBN: 9781925481501
RRP: $34.99

Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

Have You Seen This?





MORE