Get the gut glow

Dr Megan Rossi – @theguthealthdoctor on Instagram – is a Registered Dietitian and Nutritionist who leads research at King’s College London investigating nutrition-based therapies in gut health, becoming the recipient of the 2017 British Medical Journal Open Gastroenterology prize before founding The Gut Health Clinic

She shares some great tips with LK and a delicious recipe...

Dr Megan’s quick eating and exercise tips…
30 a week

Aim for 30 different plant-based foods a week, across fruits, vegetables, wholegrains, legumes (beans and pulses), nuts and seeds.

Get active
Our health isn’t just about what we eat, our lifestyles can have a big impact too. It’s important to move your body regularly, getting your heart rate up for at least 30 minutes most days, and getting outdoors.

Sleep and stress
To help combat stress and rewire the gut-brain axis, just 15 minutes a day of meditation (or using a mindfulness app) has been shown to make a significant difference after eight weeks.

Sticky BBQ vegan wings
When your meat-loving brother asks for seconds, you know they must be good – fingerlicking good. Unlike regular wings, these ones are not just feeding you but are also a feast for your gut microbes (including good bacteria).

Base:
2 tbsp self-raising flour
2 tbsp soy milk
1 head of cauliflower, cut into bite-size florets
100g almond meal (ground almonds)

Toppers:
170g ketchup
2 tsp soy sauce
2 tsp Worcestershire sauce (opt for anchovy free, if vegan)
1 tsp smoked paprika
½ tsp garlic powder
1 tsp chipotle chilli flakes

Method 
1. Preheat the oven to 170°C fan/375°F/gas mark 5.
2. Place the flour and milk in a small bowl and combine to form a thin batter. Dry the cauliflower florets, then dunk into the batter. Shake off any excess then coat with the ground almonds.
3. Place on a lined baking tray and bake for 20 minutes, turning once. Meanwhile, in a small saucepan, combine all the topper ingredients and simmer for 2 minutes.
4. Remove the cauliflower from the oven and dip each floret into the mix in the saucepan. Return to the baking tray.
5. Turn the oven up to 170°C fan/375°F/gas mark 5 and bake the florets for a further 5–10 minutes, or until the ‘wings’ are crispy and the sauce has caramelized.

CAULI POWER: Plant chemicals found in cauliflower have been shown to directly support the health of the immune cells that line our intestine.