There is something about the arrival of spring – lighter evening, smog to leave your coat at home – from which you want to eat a little better. Not detox, and of course not a diet. Just food that feels that it is doing something For Instead of you, instead of you.
Enter: Plant Points. The latest way to help your intestine – and no, it is not another complement. Instead, think it as a game of food bingo: Every different plant-based food that you eat, from chickpeas to chia seeds, you get a point.
Rack 30 different people in a week and, Dr. According to Emily PRPA, the nutritionist registered in Yakult, you are on your way to a healthy intestine. “Research suggests that people who eat more than 30 different plant foods a week have more diverse intestinal microbyota than those less than 10,” she says. “A diverse intestine microbyota is connected to overall goodness, including mood, weight and general health benefits.”
And it does not take a shelf of a basket full of superfoods or kail. She says, “It is not necessary to increase its intake of foods of different plants and to increase the points of your plant to be heavy or expensive.” “Simple swaps such as choosing grains mixed on white rice or adding an additional handful of nuts and seeds to your diet can make all differences. Frozen and canned options are also easy ways to increase the diversity of the plant by keeping the budget friendly.”
To start you, we have line up five flavor-packs, intestinal dishes that make the points of plants easier-and, significantly, delicious. Think about beetroot bowls, spicy cooked eggs and one uprooted that can make you indifferent in the best possible way for school dinner.
Spicy tomato baked eggs
to work: ४
prep time: 5 minutes | Cooking time: 25 minutes
Plant digit: 4.5
Material,
½ tablespoon olive oil
2 chopped red onion
1 red chill
1 garlic clove crushed
800 grams of tinned cherry tomatoes (2 tin)
Pinch
Pinch salt and pepper
Coriander
4 eggs
Method,
- Heat the olive oil in a frying pan or shallow dish with a lid and sweat red onion, chili and garlic until gently soft. Add tinade cherry tomatoes, sugar, salt and pepper and boil for 15 minutes until it is slightly low.
- Shake from time to time so that the sauce does not burn downwards. Then, crack the four eggs gently in the pan above the tomato sauce.
- Add the lid and continue boiling for about 6 minutes or until the egg is cooked in your taste.
- Serve scatter with coriander and with fresh bread.
- Cook tip: Add some smoke paprica to a smokey kick of taste.
Chicken and Vegetable Trebek
to work: ४
prep time: 15 minutes | Cooking time: 45 minutes
Plant digit: 8
Material,
1 Each of the following: sweet potato, carrot, objrin, andot and red chili
1 red onion
½ tablespoon olive oil
2 clove garlic, crushed
1 thbspp full mustard
1 teaspoon white wine vinegar
1 teaspoon soy sauce
1 tablespoon honey
400g Chicken Mini Pahets
300 grams of brown rice, cooked
Method,
- Preheat the oven on 180C/gas mark 4.
- All vegetables dice about 2-3 cm. Place on a large roasting tray and toss olive oil, toss with weather. Bake for 25 minutes.
- Mix garlic, mustard, vinegar, soy and honey together and mix them in a bowl with a chicken fillet.
- Add chicken over vegetables with excess juice. Return to the oven for 20 minutes until the chicken is cooked and the vegetables are golden.
- Serve with ripe rice.
Cook tip: This simple dish can be made with whatever vegetables are in the season or in your fridge. You can also swap chicken for turkey fillets.
Dal Pomegranate Salad with Tahini Dressing
to work: ४
prep time: 10 minutes | Cooking time: 1-2 minutes
Plant digit: 15.5
Material,
150g fresh spicy red onion, drought
250g bag mixed grain
250 grams of pouches
80 grams mixed seeds and nuts, such as pumpkin seeds, sunflower seeds, walnuts, almonds, toasted
25 grams dried cranberry
25g pack parsley, chopped
2 teaspoon olive oil
1 lemon juice
1 teaspoon ground cumin
100 grams
1 Pomegranate seed
Salad to serve
Method,
- Mix spicy onions, grains, lentils, seeds and nuts, cranberries and parsley in a large salad bowl.
- Mix the oil together and pour ½ lemon juice and a serving bowl to the salad before transferring it.
- For Tahini dressing, mix the remaining lemon juice, 4 tablespoons of water, cumin, a pinch of salt and a pinches of the Tahini together. Drip the dressing over the salad and scattered on pomegranate seeds to serve.
Cook tip: Create this simple but impressive salad with your favorite grains and seeds. For additional plant points, add a wide variety of nuts and seeds.
Beetroot
to work: ४
prep time: 15 minutes | Cooking time: 30 minute
Plant digit, 9
Material,
1 raw beetroot, washed and cut into 8 veg
2 tablespoons olive oil, additional additional to brushing
½ teaspoon ground cumin
75g quinoa, plus 1 tbsp set one side
2 small courtyard
2 carrots
400 grams of chickpeas, dry and rinsed
1, lemon, juice
1 clove garlic
50 grams
80g radish, thin chopped
100 grams rocket
50 grams hazelnuts, roughly chopped
Method,
- Preheat the oven on 180C/gas mark 4.
- Place beetroot on a baking tray, brush with a little olive oil and weather with cass spoon cumin. Fry for 20 minutes and let it cool.
- Meanwhile, cook the quinoa (per instruction on the pack) for 20 minutes until the tender and well drain.
- Using a vegetable peel, slices the courtyard and carrots in the ribbon. Place it in a roasting tray, toss 1 tablespoon oil, the weather with the remaining cumin, and cook for 10 minutes or tender. Allow to cool down.
- To make Hammus, add cold beetroot, chickpeas, juice juice to a lemon, garlic, tahini and remaining olive oil and mix until it becomes smooth.
- Heat a large frying pan on high heat. Add 1 tbsp quinoa seeds and fry for 1-2 minutes.
- Mix courtgate and carrot ribbon with radish, rocket and cooked quinoa in a large serving bowl. Sprinkle with fried quinoa, hazelnuts and remaining lemon juice.
- Serve with Hammus on the side.
Cook tip: Serve with toasted vulmyal pitta bread for additional plant points.
Apple and Ruburbal Curbal
to work: 4
prep time: 15 minutes | Cooking time: 25-30 minutes
Plant digit: ६ ९
Material,
500 grams of cooking apples, peel, corps and diced
400g pack of rhubarb, cut into 2 cm pieces
1 lemon juice and juice
3 tablespoons maple syrup
50 grams plain flour
25 grams butter, soft
1 tbsp light brown soft sugar
25 grams oats
Separated 25 grams of coconut
25 grams almonds, chopped
15 grams of pumpkin seeds
½ teaspoon ground cinnamon
To serve yogurt, ice cream or custarded
Method,
- Preheat the oven on 180C/gas mark 4.
- Mix 1 tablespoon of apple, rubber, lemon zest and juice, maple syrup, and 1 tablespoon of water. Cook on moderate heat for 4-5 minutes until it becomes soft and the rubbers start pulling apart.
- Meanwhile, rub the dough and butter together in a bowl and stir in sugar, oats, coconut, nuts, seeds and cinnamon.
- Pour the apple and rubber mixture into a 2-liter baking dish and sprinkle with a cruel mixture.
- Bake for 25-30 minutes until golden, and serve with curd, ice cream or custard.
Cook tip: Use fruits in the season, such as swaping the rubball for blackberries in autumn or strawberries in summer. You can also increase the number of plant points by adding more seeds or nuts.
Go for more information www.yakult.co.uk/gut-health/Deet
