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3 wholesome snacks to nourish your gut


3 Wholesome Snacks To Nourish Your Gut

Image: Honey Muesli Balls / Kfibre

What you eat plays a significant role in shaping your gut microbiome. Diets high in prebiotic fibres are shown to have a positive effect by increasing the abundance and diversity of gut microbiota. Prebiotics are the food for your gut bacteria that travel through the gastrointestinal tract.

Honey Muesli Balls

Makes: 8–12 balls

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Ingredients

Method

  • ¼ cup Kfibre
  • 2½ cups muesli, reduced fruit
  • 1 cup chopped dates or prunes
  • ¼ cup honey
  • ¼ tsp mixed spice
  • 70g butter, cooled
  1. Process Kfibre, 2 cups of muesli, dates or prunes, honey, mixed spice and butter in a food processor until well combined.
  2. Place remaining muesli on a plate. Using 1 level tbsp of prune mix at a time, roll into a ball, then roll in the remaining muesli to coat. Place on a baking tray lined with baking paper. Refrigerate for 30 mins or until firm.
  3. Store muesli balls in an airtight container in the fridge.
  4. Note: This may have a laxative effect.

Fruit Cake

Fruit Cake

Recipe / Kfibre

Makes: 1 cake

V

Ingredients

Method

  • 320g mixed fruit such as sultanas, raisins, prunes, dates, cherries, apricots — chopped
  • 1 cup raw sugar
  • Pinch salt
  • 180g butter
  • 1 cup water
  • 1 egg, beaten
  • 1 cup self-raising flour
  • 1 cup plain flour
  • 2 tbsp Kfibre
  • 2 tbsp bicarb soda
  • ½ cup crushed pineapple, drained
  • ½ cup chopped nuts such as pecans or Brazil
  1. Preheat oven to 170ºC.
  2. Place fruit, sugar, salt and butter in a saucepan.
  3. Boil for 10 mins, stirring frequently.
  4. Cool, then add the beaten egg.
  5. Sift flours, Kfibre and bicarb soda into a bowl.
  6. Pour in the fruit mix and stir thoroughly.
  7. Add pineapple and nuts and stir well.
  8. Bake in a prepared greased tin (or baking paper or oiled foil) in a slow to moderate oven for 1 hour or until a skewer comes out clean.

Zucchini Slice

Zucchini Slice

Recipe / Kfibre

Makes: 1 slice

GF

Ingredients

Method

  • 3 zucchinis, grated
  • 1 onion, chopped
  • 4 bacon rashers, chopped
  • 1 cup grated tasty cheese
  • ¾ cup rice flour
  • 1 heaped tbsp Kfibre
  • 2 tsp baking powder
  • Salt & pepper
  • 3 tbsp sweet chilli
  • 2 tbsp olive oil
  • 5 eggs, beaten
  1. Preheat oven to 180ºC.
  2. Pour all ingredients in a bowl and mix well.
  3. Pout mix into a well-greased baking tray.
  4. Bake in the oven for 30-40 mins or until well browned.

For more information visit kfibre.com