This easy-to-follow recipe is packed full of dietary fibre and good bacteria to maintain a healthy gut and regulate blood sugar levels.
CREAMY LEEK & FENNEL PASTA
- Prep: 5 mins
- Cook: 10 mins
- Total: 15 mins
- Servings: 4
INGREDIENTS
- Whole wheat pasta - It can be Penne, Tagliatelle or just regular Spaghetti.
- 2 small Leek (or 1 large)
- 1 bulb of Fennel
- 2 cloves of garlic
- 3 tablespoons of Greek yogurt
- Black pepper and Parmesan
preparation
step 1
Bring a pan of salted water to a boil and add the pasta.
step 2
Heat a tablespoon of olive oil or approximately 20 to 25 grams of butter in a frying pan.
step 3
Wash the Leeks and Fennel and to slice them down. Trimming off the green tops of the Fennel and set them aside to be used as a garnish later on.
step 4
Sauté the leek for a few minutes until it starts to soften. Then add the fennel and garlic and cook for 3 to 5 minutes. When the vegetables are cooked, turn down the heat and add the yogurt. Season and stir slowly until the sauce heats up.
step 5
Drain the pasta and add to the sauce and mix together. Garnish with a sprig of fennel a turn of black pepper and parmesan.
HOW WILL THIS RECIPE HELP WITH YOUR GUT HEALTH?
FENNEL - Fennel is a fantastic ingredient for digestion and maintaining a healthy gut. It can reset your digestion and ease your stomach. Fennel has prebiotic properties that feed good bacteria (probiotics). What are probiotics you might ask? Probiotics can be found in high levels in fermented foods, probiotic supplements as well as being found in vegetables and fruit. Additionally, Fennel is great for cardiovascular health, bone health will boost your metabolism. It should be considered as a great nutritional ingredient and value all around as an ingredient in your home cooking.
LEEK - Leeks are also a good source of prebiotics, which are essential to good gut health. Leeks are nutrient-dense, which means they are low in calories but high in vitamins and minerals. Thanks to their inulin content, leeks can help maintain healthy gut bacteria and help break down fat.
GARLIC - Garlic is naturally high in inulin, a type of non-digestible carbohydrate that feeds the good bacteria in your digestive system. Basically, it acts as fuel for those bacteria to do their job better, which makes your gut function better. A study has shown that garlic actually promotes the growth of friendly bacteria (Bifidobacteria, specifically) in the gut, and prevents disease-promoting bacteria from growing at the same time.
YOGURT - Yogurt naturally contains lots of probiotic cultures that strengthen the digestive tract. Some Greek yogurt also has added probiotics like Lactobacillus acidophilus and Lactobacillus casei that may help increase the good bacteria in the gut. There is some evidence that these probiotics found in yogurt, can help improve symptoms of some digestive problems, such as irritable bowel syndrome and certain types of diarrhoea.
WHOLE WHEAT PASTA - Whole grains/whole wheat is packed with fibre, which your body doesn't break down. The fibre in the whole grains moves through your entire digestive tract. The Inulin (a type of dietary fibre) in whole wheat feeds the good bacteria in the gut. Research has linked it to several health benefits, such as improving digestive health and helping control diabetes.
dietry fibre and probiotic foods
A plant-based diet doesn't have to be boring, fruits and vegetables should be part of your daily diet. Aside from good gut health (dietary fibre), they contribute to the immune system and reduce your chance of bowel cancer. The side benefits of avoiding high blood pressure, reducing the risk of heart disease, with positive effects on blood sugars (reduce insulin resistance), and a healthy bowel movement.
With the addition of probiotic foods, you absorption of vitamins or creating vitamins is improved through the small intestine. When factoring dietary fibre and probiotic foods, your chances of metabolic syndrome is greatly reduced and are set out to ward off abnormal cholesterol and triglyceride levels.
If you don't have the time to cook recipes high in probiotics and prebiotics every day? Why not top up with a food supplement from our digestive health range.
WHAT CONDITIONS CAN GUT HEALTH RECIPES HELP WITH?
If you are suffering from irritable bowel syndrome (IBS), keeping sources of probiotics can help significantly - Lactobacillus and Bifidobacterium assist the digestive system by strengthening the intestinal barrier and improves the immune response (by increasing white blood cells) while reducing harmful bacteria.
Having a healthier small bowel gives a better regulation of nutrients, creation/absorption of vitamins and will aid in abdominal obesity. Maintaining a good balanced diet is key in protecting your small intestine with good dietary fibre and probiotics.