CSIRO Healthy Gut recipes

Lush Yoghurt Bowls - a variety of flavours

SERVES: 2 PREP: 5 MINS

Golden Blackberry

Ingredients

• 1½ cups (375 g) reduced-fat natural yoghurt 
• ¼ teaspoon ground turmeric, plus extra to sprinkle
• ½ teaspoon ground cinnamon, plus extra to sprinkle
• ½ teaspoon vanilla extract
• 2⁄3 cup (20 g) puffed rice 
• ¾ cup (100 g) blackberries, fresh or frozen 
• 1 tablespoon unhulled tahini 

Method

Mix together the yoghurt, turmeric, cinnamon and vanilla in a bowl. 
Divide between two bowls and top with the puffed rice, blackberries and a dollop of tahini.

Tips

If you can't find blackberries, replace with fresh or frozen blueberries. 
To prep the night before, layer everything except the puffed rice in a jar. Top with the puffed rice just before serving.

Apple Pie

Ingredients

• 1½ cups (375 g) reduced-fat natural yoghurt 
• 1 teaspoon ground cinnamon 
• pinch of freshly grated nutmeg
• 1 teaspoon vanilla extract 
• 2⁄3 cup (65 g) quick oats 
• 1 small red apple, cored and thinly sliced
• 3 teaspoons almond butter
• 2 teaspoons shredded coconut

Method

In a bowl, mix the yoghurt with the cinnamon, nutmeg and vanilla. 
Divide between two bowls. Top with the oats, apple, almond butter and coconut. 
Stir to combine and serve.

Tips

If you don't have almond butter, use peanut butter instead.
For a portable breakfast, simply layer all the ingredients in a jar.

Peanut Butter & Jelly

Ingredients

• 1½ cups (375 g) reduced-fat natural yoghurt
• 2 teaspoons chia seeds 
• 2⁄3 cup (100 g) quinoa flakes 
• 3 teaspoons crunchy peanut butter (no added sugar or salt) 
• 250 g raspberries, lightly mashed (or use frozen berries, thawed)

Method

Combine the yoghurt, chia seeds, quinoa flakes and 2/3 cup (170 ml) water in a bowl. 
Set aside for 20-30 minutes to allow the chia seeds to absorb the liquid. 
Divide the yoghurt mixture between two bowls and top with a dollop of peanut butter and the raspberries.

Tip

Prep this the night before by adding all the ingredients to a jar - the chia seeds will absorb the liquid and you'll have a delicious breakfast for the morning.
 

Green Seed Bowl

SERVES: 4 PREP: 20 MINS COOK: 15 MINS

Ingredients

• 8 large free-range eggs
• 2 heads broccoli, cut into small florets 
• 2 cups (200 g) frozen edamame (or frozen peas) 
• 2 tablespoons pumpkin seeds (pepitas)
• 1 tablespoon sunflower seeds 
• 1 tablespoon flaxseeds
• 3 cups (360 g) cooked white quinoa 
• 600 g cooked cannellini beans or drained and rinsed tinned cannellini beans 
• 1 baby cos lettuce, chopped
• 4 cups (60 g) cavolo nero
• 1 zucchini, shredded
• Golden tahini dressing 
• 2 tablespoons unhulled tahini 
• 2 teaspoons extra virgin olive oil 
• ¼ teaspoon ground turmeric 
• juice of ½ lemon

Method

1. Half-fill a large saucepan with water and bring to the boil over medium-high heat. Add the eggs and cook for exactly 7 minutes, then remove with a slotted spoon and plunge into cold water to stop them cooking. When cool enough to handle, peel the eggs and cut them in half lengthways.
2. Add the broccoli and edamame to the boiling water and cook for 2 minutes. Drain, then refresh under cold water.
3. Meanwhile, to make the golden tahini dressing, mix together all the ingredients in a small bowl. Stir in 2-4 tablespoons warm water to thin the dressing to your preferred consistency (don't use cold water as it will make the tahini seize up). 
4. Heat a large frying pan over medium heat and toast the pumpkin seeds, sunflower seeds and flaxseeds, tossing, for 3-4 minutes until nicely golden. 
5. Place the cooked quinoa, cannellini beans, broccoli, edamame, cos lettuce, cavolo nero and zucchini in a large bowl and gently toss together. 
6. Divide the salad among four bowls, top with the egg halves and sprinkle over the toasted seeds. Drizzle over the dressing and serve.

Recipes courtesy of The CSIRO Gut Care Guide by Michael Conlon, Pennie Taylor, Dr Cuong D Tran and Megan Rebuli, Published by Macmillan Australia, Photography by Rob Palmer