Ever had a “feeling in your gut”? Or maybe you’ve felt “butterflies in your tummy” or had a “stomach-churning experience”. It turns out these age-old sayings are on to something. More and more studies are showing that the gut-brain connection is real, and that our cognitive and digestive functions are closely linked1.
Think of the gut-brain connection as a reciprocal wellness superhighway. Feeling mental distress – like anger, anxiety, or sadness – can trigger digestive symptoms, and digestive symptoms can trigger mood changes2. There may also be links between the gut microbiome and our thinking and memory skills, as well as our metabolism3.
If we want to support our mental wellbeing and aid our digestive systems, a healthy, gut-friendly diet is key. I’ve created a nutritious and delicious three-course menu that supports this vital connection and is bound to be a hit with family and friends. Gut-brain dinner party, anyone?
Starter: Grazing plate
This veggie-packed grazing plate offers a diversity of plants, and is high in fibre, healthy fats and prebiotics.
Ingredients
- 220g hummus (store bought or homemade)
- 2 carrots, sliced
- 3 baby cucumbers, sliced
- 300g red grapes
- 1 packet seed crackers
- 1/4 cup pitted olives
Method
- Arrange cut veggies, crackers, dip, olives, and fruit on a large serving platter.
Main course: Mediterranean salmon
Serves 4
With its diverse range of vegetables and heart-healthy salmon, this brain-boosting main is full of Omega 3 fats, fibre, and prebiotics.
Ingredients
- 1 tin chickpeas
- 1 zucchini
- 1 red capsicum
- 1 red onion
- 1 tbsp extra virgin olive oil
- 1/2 tsp garlic powder
- 2 tbsp chopped parsley
- 4 fillets salmon
- 1 lemon
- 1 tbsp chopped dill
Method
- Preheat oven to 200°C and chop the vegetables into 3cm pieces.
- Drain and rinse the chickpeas and add to a baking dish with the chopped zucchini, red onion, capsicum, olive oil and garlic powder. Toss well to combine.
- Place into the preheated oven and cook for 15-20 minutes.
- Remove from the oven and stir through the chopped parsley. Top the vegetable mix with the salmon fillets and place the lemon slices on top of each piece of salmon. Season with salt and pepper.
- Return to the oven for a further 12-15 mins or until salmon is cooked to your liking.
- Sprinkle with chopped dill before serving.
Dessert: Berry crumble
Featuring wholegrains and a diversity of plants, this sweet treat is high in fibre, polyphenols, healthy fats and probiotics – all essential for a healthy gut.
Ingredients
- 2 cups mixed berries (fresh or frozen)
- 2 tbsp cornflour
- 1 cup rolled oats
- 1/2 cup wholemeal plain flour
- 1/2 cup roughly chopped nuts
- 1/4 cup extra virgin olive oil
- 1/4 cup maple syrup
- 200g vanilla bean Greek yoghurt
Method
- Preheat oven to 180°C. Add the berries to a baking dish and toss with the cornflour until the berries are coated.
- In a mixing bowl add all the remaining ingredients except the yoghurt. Stir well to combine.
- Spread the crumble mixture over the top of the berries and place into the preheated oven. Cook for 30-40 minutes or until the crumble is golden.
- Serve with vanilla bean Greek yogurt.
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