HEALTHY GUT DIET
Our gut health has an enormous impact on our overall health and therefore our quality of life. This book was written by a team of CSIRO researchers, nutrition and behaviour scientists and dietitians who offer simple, practical advice and a wide range of tasty, easy-to-make recipes designed to benefit the gut and overall health. Keep your gut wall nourished and strong with these taste testers.
The Csiro Healthy Gut Diet, Pan Macmillan Australia, RRP $34.99, available from all good bookstores or online www.publish.csiro.au/book/7878
Fast pork chilli with red rice and beans
PREPARATION 25 minutes, plus standing time
COOKING 30 minutes
3 tomatoes, seeded and finely chopped
2 tablespoons lime juice
1 teaspoon chilli powder
1 teaspoon ground cumin
1/2 teaspoon ground allspice
olive oil spray, for cooking
1 small red onion, halved lengthways and thinly sliced
2 cloves garlic, finely chopped
600g pork fillet, all visible fat removed, thinly sliced
2 cups mixed salad leaves
lime wedges, to serve
RED RICE AND BEANS:
olive oil spray, for cooking
1 small onion, finely chopped
1 clove garlic, finely chopped
100g basmati rice
50g salt-reduced tomato paste
180ml salt-reduced chicken stock or water
200g salt-reduced kidney beans, drained and rinsed
To make the red rice and beans, heat a heavy-based saucepan over medium heat and spray with olive oil. Add the onion and cook for three minutes or until softened, then add the garlic and cook for 30 seconds or until fragrant. Stir in the rice to coat with the onion mixture, then stir in the tomato paste. Add the stock or water and bring to the boil over high heat. Reduce the heat to low, then cover and cook for 12 minutes or until all the liquid has been absorbed and the rice is tender. Stir in the kidney beans, then cover and cook for another two minutes or until heated through. Gently fluff with a fork, cover, and leave to stand for 10 minutes before serving.
To make the guacamole salad, place the avocado, tomato and onion in a bowl and gently stir to mix. Add the garlic to the lime juice, then add to the salad and stir gently to mix through. Just before serving, gently stir through the coriander leaves.
Meanwhile, mix the tomato, lime juice, chilli powder, cumin and allspice in a small bowl. Heat a large heavy-based frying pan or wok over high heat, then spray with olive oil. Add the onion and cook for three minutes or until softened, then add the garlic and cook for 30 seconds or until fragrant. Spray with a little more oil, if necessary, then add the pork, in batches if necessary, and stir-fry for 5-6 minutes until golden and cooked through. Add the tomato mixture and stir to mix well, then cook for 3-4 minutes until heated through.
Divide the red rice and beans among 4 bowls, then top each bowl with one-quarter of the pork. Serve the guacamole salad, lime halves and coriander alongside.
80g avocado, cut into 1.5 cm dice
250g grape tomatoes, halved
1 tablespoon red onion, finely chopped
1/2 small clove garlic, finely chopped
juice of 1 lime
lime halves and coriander sprigs, to serve