gut health

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Review: There’s a Zoo In my Poo – Professor Felice Jacka and Rob Craw

There’s a Zoo In my Poo

Professor Felice Jacka and Rob Craw,  

Macmillan Australia

ISBN: 9781760783044

 

Description:

 

There’s a Zoo in your Poo!

It needs a Zookeeper

And that Keeper is YOU!

 

Did you know that trillions of tiny bugs live in and on all of us? And there’s a Zoo of bugs in our poo. But which are the good bugs and which are the bad? What should we eat to keep our good bugs happy and our body strong?

 

Get to the guts of what you need to know about you and your poo.

 

Professor Felice Jacka is a world expert in the field of Nutritional Psychiatry and gut health. Teacher and musician Rob Craw is a world expert at drawing bugs!

 

They want kids to know all about the amazing stuff going on in their bodies.

 

Get ready for a journey inside the most exciting of places … YOU!

 

 

My View:

Brilliant!

 

This book is the new #1 on my 4-year-old grandson’s reading list.  We have read over and over and over. He even took it in the car with him, to read on a short holiday.  He loves this book and I must say I agree with his view. It is brilliant! It is the perfect book to start a dialogue with your pre-schooler about gut health, healthy food choices, digestion etc.

 

This book is packed with easily transferable knowledge – one page reads “factorially” – with information that a parent/guardian or teacher will find useful, the opposite page is filled with images and fun facts that are attention grabbing and keep your pre schooler entertained. And the best page of all? The poo chart 😊  ( https://continence.org.au/bristol-stool-chart )  What is it with pre-schoolers and poo? Yes my grandson joyfully shares with us the number on the chart that matches his poo. Too much information you may ask? Well, a little gross but not really; he is at a great age to start healthy lifestyle conversations😊 and this book does a fabulous job of starting these conversations.

 

This book is a must have resource for every school and library.

 

 

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Cheat’s Chicken Paella: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

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.

p138 THE CSIRO HEALTHY GUT DIET
11 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH

Cheat’s chicken paella

SERVES 4
PREPARATION 20 minutes, plus standing time
COOKING 45 minutes, plus rice cooking time

 

Cheats Chicken Paella

olive oil spray, for cooking
600 g chicken breast or thigh fillets, cut into bite-sized pieces
1 red onion, finely chopped
1 large red capsicum, seeded, 1/2 finely chopped and 1/2 thinly sliced
1 clove garlic, chopped
1 teaspoon sweet paprika
1 1⁄ 2 cups (375 ml) salt-reduced tomato passata
pinch of saff€ron threads, soaked in 2 tablespoons boiling water for 10 minutes
150 g broad beans
1 1/2 cups (180 g) frozen peas
150 g green beans, trimmed
1 cup (185 g) cooked basmati rice (see page 41)

2 cups mixed salad leaves, lemon wedges, to serve

Heat a heavy-based frying pan with a lid over medium heat and spray with olive oil. Add the chicken and cook, stirring for 4–5 minutes until browned all over. Transfer to a bowl and set aside.

Spray the pan with a little more olive oil, then add the onion, chopped capsicum and garlic and cook, stirring occasionally, for 5 minutes or until softened. Stir in the paprika and cook for 30 seconds. Add the passata and bring to a simmer. Stir in the saffron mixture, chicken and 1/2 cup (125 ml) water and bring to the boil over high heat. Cover, reduce the heat to low and cook for 20–25 minutes until the chicken is cooked through.

Preheat the oven grill to high. Line a baking tray with foil, top with the sliced capsicum and grill for 5 minutes or until softened and the skin is slightly charred.

Cook the broad beans in a small saucepan of simmering water for 3 minutes, then remove with a slotted spoon, run under cold water and double-peel. Add the peas to the pan of simmering water and cook for 3 minutes or until tender. Drain. Cook the beans in a saucepan of simmering water for 4 minutes or until tender but a little crisp. Add the capsicum, broad beans, peas and beans to the chicken mixture.

Divide the rice among 4 plates or bowls, top each bowl with one quarter of the chicken and vegetable mixture and serve immediately with the salad leaves and lemon wedges to the side.

 

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Brekky Fritters with Smoked Salmon and Herbed Goat’s Cheese: The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

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.

p74 THE CSIRO HEALTHY GUT DIET
5 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 2 PROTEIN 1 FRUIT 0 VEGETABLES 1 DAIRY 1.5 FATS AND OILS 1

Brekky fritters with smoked salmon and herbed goat’s cheese

SERVES 4 (Makes 8 cakes)
PREPARATION 20 minutes
COOKING 15 minutes, plus potato cooking time

 

Brekky Fritters with Salmon

8 thin slices (400 g) smoked salmon

HERBED GOAT’S CHEESE
115 g soft goat’s cheese (such as a small log of Bourdin chevre)
2 tablespoons finely chopped chives
2 tablespoons finely chopped
flat-leaf parsley leaves

BREKKY FRITTERS
3/4 cup (90 g) frozen peas
500 g potatoes, quartered, steamed
and chilled overnight (see page 41)
1ž 1/2 tablespoons skim milk
1 tablespoon light sour cream
150 g cabbage, thinly sliced
2 spring onions, finely chopped
2 tablespoons plain flour, plus extra for dusting
olive oil spray, for cooking

To make the herbed goat’s cheese, place the cheese, chives and parsley in a small bowl and stir to combine well. Cover with plastic film and refrigerate until required.

To make the fritters, cook the peas in a small saucepan of boiling water for 5 minutes or until tender, then drain and set aside. Place the cooked potato in a large bowl and roughly mash with a vegetable masher. Add the milk and sour cream and roughly mash. Add the peas, cabbage and spring onion and stir to combine, then fold in the
flour.

Divide the mixture into 8 even portions and, using lightly floured hands, form into patties.
Heat a large non-stick heavy-based frying pan over medium heat, then spray with olive oil. Dust both sides of each patty lightly with flour, then place in the pan and cook over low–medium heat for 3–4 minutes on each side or until golden. (Depending on the size of your pan you may need to do this in batches.)

Serve the fritters warm with smoked salmon and herbed goat’s cheese.

SERVES 4 (Makes 8 cakes)
PREPARATION 20 minutes
COOKING 15 minutes, plus potato cooking time

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#MeatlessMonday: Lentil Hotpot with Steamed Greens – The CSIRO Healthy Gut Diet -Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

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.

 

p178 THE CSIRO HEALTHY GUT DIET
21 G FIBRE PER SERVE GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 3 DAIRY 0 FATS AND OILS 0

Lentil hotpot with steamed greens

SERVES 4
PREPARATION 20 minutes
COOKING 1 hour, plus potato cooking time

 

Lentil Hotpot

olive oil spray, for cooking
1 onion, finely chopped
1 large carrot, finely chopped
1 stick celery, finely chopped
1 large clove garlic, finely chopped
2 teaspoons curry powder
1 × 400 g tin salt-reduced chopped tomatoes
1 × 400 g tin lentils, drained and rinsed
1 × 400 g tin salt-reduced four-bean mix, drained and rinsed
1 1/2 cups (180 g) frozen peas
5 potatoes, cut into 5 mm thick slices, steamed and chilled overnight (see page 41)
sweet paprika, for sprinkling
1 head broccoli, trimmed and cut into small florets
100 g green beans, trimmed

 

Preheat the oven to 190°C (170°C fan-forced). Spray a 1.5 litre baking dish with olive oil.
Heat a deep heavy-based frying pan over medium heat and spray with olive oil. Add the onion, carrot and celery and cook, stirring, for 5 minutes or until softened. Add the garlic and curry powder and stir for 30 seconds or until fragrant.

Stir in the tomatoes, lentils and bean mix and bring to a simmer over medium–high heat, then stir in the
peas and return to a simmer; add a little water if necessary to prevent the mixture from sticking.

Spoon the lentil mixture into the prepared baking dish, then top with the potato slices, placing them in overlapping lines to cover the lentil mixture. Spray with olive oil and sprinkle with paprika.

Bake the hotpot for 45–50 minutes until the potato topping is golden
and crisp.

Just before serving, steam the broccoli and beans in a steamer basket over a saucepan of simmering water for 3 minutes or until tender but crisp.

Serve the hotpot with the steamed vegetables alongside.

into small florets
100 g green beans, trimmed

 

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Slow-Roasted Lamb Shawarma with Crushed Chat Potatoes and Salad: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

CSIRO Healthy Gut Diet

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.

 

BEEF AND LAMB MAINS p175
8 G FIBRE PER SERVE LOW FODMAP GOOD SOURCE OF RESISTANT STARCH
UNITS PER SERVE BREADS AND CEREALS 1 PROTEIN 2 FRUIT 0 VEGETABLES 2 DAIRY 1 FATS AND OILS 0

SlowRoastedLambShwama

 

 

Slow-roasted lamb shawarma with crushed chat potatoes and salad

SERVES 4
PREPARATION 25 minutes
COOKING 2 hours 30 minute, plus potato cooking time.

2 teaspoons ground allspice
2 teaspoons sweet paprika
3 teaspoons dried Greek-style oregano
pinch of ground cinnamon
1 × 800 g boneless butterflied lamb leg, all visible fat trimmed
olive oil spray, for cooking
600 g chat potatoes, steamed, lightly crushed and chilled overnight (see page 41)
juice of 1 lemon
200 g salt-reduced low-fat feta, crumbled or diced

BROCCOLI, CUCUMBER AND PEA SALAD

1/2 small head broccoli, broken into florets
150 g frozen peas
1 baby cos lettuce, base trimmed, leaves washed, dried and shredded
1 Lebanese cucumber, halved length ways, seeds removed, then thinly sliced on the diagonal
2 spring onions (green tops only), finely chopped
2 teaspoons lemon juice
1 teaspoon extra virgin olive oil

Preheat the oven to 190°C (170°C fan-forced). Combine the allspice, paprika, 2 teaspoons of the oregano, the
cinnamon and some freshly ground black pepper in a small bowl and rub all over the lamb to coat well. Place in a ceramic baking dish, then pour in enough water to come 2 cm up the side of the lamb, taking care not to pour it over the lamb.

Spray the lamb with olive oil, then cover the dish tightly with foil. Roast for 2 hours, checking the
water occasionally and adding more if necessary. The lamb should be tender and easily shredded with a fork.
When the lamb has been cooking for 1 hours, place the crushed potatoes in another roasting tin and pour the lemon juice evenly over the top. Spray with olive oil and sprinkle evenly with the remaining 1 teaspoon of oregano, then roast for 1 hour, turning occasionally, until golden and crisp.

Meanwhile, to make the salad, cook the broccoli in a saucepan of simmering water for 3 minutes, then add the peas and cook for another 2 minutes or until the vegetables are just tender. Drain and rinse under cold running water then set aside.

Just before serving, combine the broccoli, peas, cos, cucumber and spring onion in a bowl. Whisk together the lemon juice and olive oil, then add to the salad and toss to combine.

Shred the lamb with a fork, then serve  200 g per person with one quarter each of the roast potatoes, salad and feta.

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Brekky Rice Pudding: The CSIRO Healthy Gut Diet – Dr Tony Bird, Dr Michael Conlon and Pennie Taylor

 

 

CSIRO Healthy Gut Diet

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.

**I eat this or a version of it most mornings ( and sometimes for lunch) 🙂

BREAKFAST 71
7 G FIBRE PER SERVE LOW FODMAP
UNITS PER SERVE BREADS AND CEREALS 0.5 PROTEIN 0 FRUIT 1 VEGETABLES 0 DAIRY 1 FATS AND OILS 1

Brekky rice pudding with fruit and almonds

SERVES 4
PREPARATION 10 minutes
COOKING 25 minutes

1 cup (100 g) basmati rice
600 ml high-calcium, lactose-free skim milk
1 stick cinnamon
1 large wide strip lemon zest
1 teaspoon pure vanilla extract
2 teaspoons pure maple syrup
ground cinnamon, to serve
seeds and juice from 4 passion fruit
125 g strawberries, hulled and halved or quartered
20 g flaked almonds
2 tablespoons lactose-free natural yoghurt, to serve

 

BrekkyRicePudding

Bring a small saucepan of water to the boil, then add the rice and boil for 5 minutes. Drain and transfer to a heavy-based saucepan. Add the milk, cinnamon, lemon zest and vanilla and bring to the boil over
medium heat. Reduce the heat to low–medium and simmer, stirring frequently, for 20 minutes or until the milk is absorbed, the rice is cooked and the mixture is thick.

Stir in the maple syrup.

Divide the rice pudding among 4 bowls, sprinkle with ground cinnamon to taste, then top evenly with the passionfruit, strawberries and almonds and serve warm with yoghurt.

This can be made the day before and chilled in the refrigerator overnight, if desired. The pudding will thicken on chilling, so loosen with a little extra skim milk, if you like.

 

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Review: The CSIRO Healthy Gut Diet – Pennie Taylor, Dr Michael Conlon, Dr Tony Bird

CSIRO Healthy Gut Diet

The CSIRO Healthy Gut Diet

Pennie Taylor,Dr Michael Conlon, Dr Tony Bird

Pan MacMillan Australia

ISBN: 9781925481501

RRP $34.99

 

 

Description:

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.

AUTHOR INFORMATION

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.

 

My View:
As a reader of my blog you will already be aware of how important I feel gut health is to all of us. This book is a very important addition to my Gut Health Library; it contains information and dietary advice on how to improve your gut health, the importance of resistance starch in our diet (not all fibre is created equally) and how to increase the amount of this in your diet.  It provides advice on how to maintain a low fodmap high fibre diet (FODMAP is an acronym for a group of poorly absorbed carbohydrates (sugars) in foods… P.34) and a useful chart comparing the fibre content of common foods and a Heathy Gut Eating Plan and a guide on how to use the recipes and sample meal plans provided in the book.

All in all very useful, well rounded book that provides accessible science, recipes and advice. Start your journey to good gut health today with The CSIRO Healthy Gut Diet book.

 

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Review: Fodmap Friendly – Georgia McDermott

For the digestive challenged 🙂 

FODMAP Friendly Cover

Fodmap Friendly

95 Delicious Gluten – Free, Mostly Vegetarian Receipes suitable for the Digestively Challenged.

Georgia Mc Dermott

Macmillan Australia

ISBN: 9781760555467

RRP $34.99

 

Description:

A low-FODMAP diet is the simplest and most effective way to manage irritable bowel syndrome (IBS) and a range of other dietary intolerances.

 

Georgia McDermott is one of the 15 per cent of Australians who suffer from IBS. She is also a passionate home cook. She set out to find a way of managing her symptoms and discovered the low-FODMAP diet. At the same time, she chronicled her journey and her cooking experiments on her phenomenally successful blog and on Insta (@georgeats).

 

Now, in her first book FODMAP Friendly, Georgia shares over 90 recipes that are not only delicious, but will help relieve the uncomfortable symptoms of an unsettled gut.

 

Georgia creates food for all occasions, from colourful salads and hearty dinners to gorgeous savoury bites and full-blown baking extravaganzas. Accompanied by all-new photography, these recipes – most vegetarian and sometimes pescetarian – are tried and tested by Georgia to ensure that taste is never sacrificed in the pursuit of feeling well and comfortable.

 

Whether you’re following a low-FODMAP diet, suffer from food intolerances or experience gut-health issues OR you simply love great-tasting food that’s also good for you, this book, bursting with deliciousness, is for you.

 

 

My View:

This book is an excellent resource with many recipes that will soon be on my daily meal plan. I will put my hands up – I am digestively challenged, reflux is not my friend. A low *FODMAP diet is one I am keen to try.

 

*FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols – types of carbohydrates that some people find hard to digest. Common FODMAPs include:

Fructose: A simple sugar found in many fruits, vegetables and added sugars.

Lactose: A carbohydrate found in dairy products like milk.

Fructans: Found in many foods, including gluten grains like wheat, spelt, rye and barley.

Galactans: Found in large amounts in legumes.

Polyols: Sugar alcohols like xylitol, sorbitol, maltitol and mannitol. They are found in some fruits and vegetables, and often used as sweeteners.

 

Georgia states (p. 10): “Digestive issues are extremely personal, and everyone has nuanced reaction to food. For example, I don’t tolerate many gr4ains (FODMAP friendly or not) so I only eat them occasionally, If onion and garlic don’t bother you? Add them! If the thought of tomatoes makes you nauseous? Don’t eat them. Remember the whole point is to feel better.  If something doesn’t sit well with you acknowledge it, work around it and substitute other foods.  This book will hopefully provide you with ideas and inspiration to experiment with a way of eating that suits you.”

 

Sound advice. I am ready to experiment.

 

 

 

 

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A Book I Know Many Have Been Waiting For

clever-guts-diet-recipe-book-9781925640779_lg

The Clever Guts Diet Recipe Book

150 delicious recipes to mend your gut and boost your health and wellbeing

Dr Clare Bailey with nutritionist Joy Skipper

Simon and Schuster Australia

ISBN: 9781925640779

 

Description:

The companion cookbook to the international No. 1 bestselling Clever Guts Diet

Australian and New Zealand edition 

150 delicious recipes to help you nourish your body from the inside out

Your gut is key to your physical and mental wellbeing – home to your microbiome, an army of microbes that influences your weight, mood and immune system. In this companion book to Dr Michael Mosley’s bestselling Clever Guts Diet, Dr Clare Bailey and food and nutrition consultant Joy Skipper offer the definitive toolkit for bringing your gut back to optimum health.

With 150 delicious recipes, ranging from healing broths and fermented foods to enzyme-stimulating salads and meals rich in pre- and probiotics, this book shows you how to put into practice Dr Mosley’s revolutionary two-phase gut repair programme and then to incorporate the core principles into your daily life.

This book is for everyone – for anyone looking to undo the damage done by processed foods and antibiotics, to IBS and food intolerance sufferers, and anyone wanting to cut sugar cravings, boost their mood and immune system, and even lose weight naturally. The Clever Guts Diet Recipe Book is packed with nutritional information, meal planners and all the advice you need to mend your gut and boost your health and wellbeing.

‘The life-changing new plan that’ll make you healthier, happier and slimmer’ Daily Mail

 

My View:

As you are  most likely aware I am a big fan of all things gut health and of this particular series of books and documentaries.  This book is presented in an easy to read language and full of recipes that will not break the bank to make; most ingredients are already in your pantry/fridge/freezer; Sausage and Mediterranean veg tray bake, beef and orange stew with mushrooms, black bean beet burgers, vegetable and paneer curry…slow roasted shoulder of lamb…and healthy nutrient bars and cakes, there is something here for everyone.

 

 

 

 

 

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The First of the Summer Veggies Have Been Picked

I love the summer garden – stone fruit, tomatoes, capsicum, coriander (cilantro), cucumber… and the obligatory tonne of zucchini – to eat, freeze, giveaway and pickle.

 

garden 24/11/017

 

Recently I have come across the most useful book: Cornersmith  Salads and Pickles – Alex Elliott-Howery and Sabine Spindler.

CrnrSmthSaladsPickles

This book is amazing, just what I need. I am not a naturally inspired salad maker – but I want to make inviting salads  and vegetable dishes that say eat me. It has recipes for yummy meals and guides for pickling and fermenting (good for the gut) which are great ways to store and use up our abundant seasonal fresh produce.

The Cornersmith way of eating sounds like a perfect match for me (and you): “The Cornersmith way to eat is about bringing together a variety of deliciously simple elements. Make one or two vegetable dishes, open a jar of pickles or ferments, add a good loaf of bread and perhaps an easy protein – a great piece of cheese, some eggs, a slice of grilled meat or fish. No diets, no superfoods, no guilt… Just good food with more taste and the added benefit of cutting down food waste. From the award-winning Cornersmith cafes and Picklery comes the follow-up to their bestselling self-titled cookbook, with a focus on seasonal salads, pickles and preserving. Including dozens of simple ideas for fresh ingredients that might otherwise be thrown away, Cornersmith: Salads & Pickles is your handbook to putting vegetables at the centre of the way you  eat.” 

 

https://www.murdochbooks.com.au/browse/books/cooking-food-drink/general-cookery-recipes/Cornersmith-Salads-and-Pickles-Alex-Elliott-Howery-and-Sabine-Spindler-9781743369234