Gut Health for Runners - Show Notes

Gut Health for Runners

Recipes and show notes from the Podcast “Gut Heath For Runners” with Dawn Hart, Holistic Nutritionist

Check out “Gut Health for Runners” to listen to the full Podcast

How can you improve your microbiome (aka your gut health)?

The best thing you can do to improve your gut heat is to Eat more fibre! Fibre is a prebiotic, which is the food for the good bacteria in your gut (this is different from a probiotic, which is the healthy bacteria found in foods such as yogurt). 5 top foods that are high in fibre are:

• Organic/ pesticide free Fruits + Veggies

• Chia seeds

• Hemp harts

• Flaxseed

• Whole grains (quinoa, barley, wheatberry, groats, while/ whole grain rice)

How can you get the most from your fibre?

Soak your foods! Generally, you will need to soak your fibre for 2-4+ hours to help your body absorb more of the nutrients from the food and take some stress of your digestive system.

Keep in mind - soaking your fibre is not the same as cooking your fibre in water - as the cooking process is usually much shorter than the recommended soaking time. In addition, the high heat from microwaves/ stoves food can be damaging to the the structure of the fibre and affect the nutrient profile.

Quick breakfast foods such as overnight oats, chia seed pudding and blended groats are all excellent ways to incorporate raw, soaked, fibre-rich food!

Overnight Oats

In a mason jar, combine:

• 1/3 cup instant oatmeal

• 1/3 cup milk (non dairy use almond, soy or coconut)

• 1/3 cup yogurt (non dairy use coconut milk)

• 2 tsp chia seeds

• 1 tsp almond extract

• Small squeeze of honey

• 2-3 frozen mango chunks, cut in half

Let sit in refrigerator overnight and enjoy cold the next morning!

Blended Groats

Soak 1/2 cup raw buckwheat groats overnight, submerged in water. In the morning, drain the water and add groats to a blender with:

• Almond/coconut/soy milk

• 2 -4 Tsp chia seeds

• 1 Tbsp honey

• 2 Tsp vanilla extract

• 1 tsp cinnamon

Pour blended groats into a bowl and top with fresh fruit/ homemade granola!

Check out “Gut Health for Runners” to listen to the full Podcast

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Questions from the Audience…

Hey Amanda, I am a vegan runner and struggling to come up with recipes for dinner…any ideas?

Jamie Oliver’s Simple Veggie & Tofu Stir-fry

·       SERVES 2

·       COOKS IN 25 MINUTES

INGREDIENTS

·       2 tablespoons cashew nuts

·       3 tablespoons sesame seeds

·       175 g firm tofu

·       1 teaspoon corn flour

·       coconut oil

·       runny honey2 cloves of garlic

·       5 cm piece of ginger

·       4 spring onions

·       2 fresh red chillies, optional

·       ½ a head of broccoli

·       ½ a red pepper

·       4 baby sweetcorn

·       80 g sweetcorn

·       1 lime

·       soy sauce or tamari

 Method

1.     Place a frying pan or wok over a high heat. Add the cashew nuts, then 30 seconds later add the sesame seeds. Toss for a further 30 seconds until golden, then tip into a bowl.

2.     Cut the tofu into cubes, then place in a bowl and dust with the corn flour and a pinch of sea salt and black pepper.

3.     Add 1 tbsp. of oil to the pan or wok and place back over a medium-high heat.

4.     Fry the tofu until golden and crisp, then scoop it out of the pan with a slotted spoon and set aside on a plate lined with kitchen paper. While it is still warm, drizzle with honey and scatter over the nuts and seeds.

5.     Peel and slice the garlic and ginger, then trim and slice the spring onions on an angle. Slice the chillies (if using), cut the broccoli into florets, then slice the pepper. Halve the sweetcorn lengthways.

6.     Return the pan to a medium heat and add the garlic, ginger, spring onions and chillies (if using). Stir-fry for 30 seconds, or until the garlic turns golden.

7.     Add your vegetables and stir-fry for a further 4 minutes. Squeeze in the juice from half the lime and add a splash of soy sauce or tamari.

8.     Tip the vegetables into bowls, top with the crispy tofu and serve with the remaining lime wedges and some chilli sauce, if you like extra heat.

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Vegan Chickpea Curry Chickpea Curry

·    Author: Alison Andrews 

·    Prep Time: 5 mins

·    Cook Time: 20 mins

INGREDIENTS

·       2 Tbsp Olive Oil

·       1 Onion (Chopped)

·       1 tsp Crushed Garlic

·       1 Tbsp Garam Masala

·       1/2 tsp Cumin

·       1/2 tsp Coriander Powder

·       1/2 tsp Turmeric

·       1/4 tsp Cayenne Pepper

·       2 15oz (425g) Cans Chickpeas (Drained)

·       1 14oz (400ml) Can Chopped Tomatoes

·       1 14oz (400ml) Can Coconut Milk

·       1 Tbsp Coconut Sugar

·       Sea Salt and Black Pepper (To Taste)

For Serving:

·       Basmati Rice or Cauliflower Rice

·       Fresh Cilantro

INSTRUCTIONS

1.    Add the olive oil to a pot along with the chopped onions, crushed garlic, garam masala, cumin, coriander powder, turmeric and cayenne pepper and sauté until the onions are softened.

2.    Add the chickpeas, chopped tomato and coconut milk, and bring to a simmer. Let it simmer for around 10 minutes until the flavors are blended.

3.    Add coconut sugar and mix in. Add sea salt and black pepper to taste.

4.    Serve over basmati rice or cauliflower rice with some fresh cilantro

Check out “Gut Health for Runners” to listen to the full Podcast