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Baked sweet potatoes with chickpeas and tahini yoghurt

February 11th, 2021  

There is nothing more important for a healthy microbiome than the right nutrition. With the right foods, you can balance your microbiome and thus help you achieve better health & wellbeing. That’s why at myBioma we recommend balancing your gut microbiome with food and lifestyle. 

“Food is not just calories, it is information, it talks to your DNA and tells it what to do. The most powerful tool to change your health, your environment, your entire world is a fork.”

Dr mark hyman

Plant-based diets are trendy and several studies have already proven that a high consumption of plant-based foods can have a positive effect on the gut microbiome and therefore overall health (1). So today we’ve created a delicious healthy plant-based recipe for you: Baked sweet potatoes with chickpeas and tahini yoghurt. Of course, we’ve made sure that all the ingredients have a benefit for your gut microbiome. Let’s take a closer look at the benefits first:

Spinach is a great source of vitamin K and folic acid

The benefits of the ingredients at a glance

Sweet potatoes: source of β-cryptoxanthin, which supports intracellular communication.

Lemons: Lemons are rich in vitamin C and improve the digestive process. Additionally, they strengthen your liver enzymes and support liver detoxification. Lemons also help regulate carbohydrate levels in the blood and stimulate fat burning. (2,3,4)

Garlic: Prebiotic food,  boosts our immune system and also helps to build up bacteria in the in the gut. Garlic has proven antibiotic, antiviral and anti-inflammatory properties and can also reduce abdominal pain. (2, 5, 6)

Soy yoghurt: Probiotic food, contains different strains of bacteria, which support the regeneration of the gut. (6, 7)

Spinach: Source of vitamin K and folic acid.

Olive oil: The omega-3 fatty acids it contains promote positive gut bacteria (8)

The ingredients

  • 2 sweet potatoes
  • 2 tbsp olive oil
  • 1 clove of garlic
  • 1 shallot
  • 200g chickpeas
  • 100g baby leaf spinach
  • Small bunch of dill
  • 1 lemon 
  • 100g soy yoghurt
  • 2 tablespoons tahini
  • 20g pine nuts

Instructions

Wash the sweet potatoes and place them in the oven at 180 degrees for about 45 minutes.

Heat 1 tablespoon of olive oil in a large frying pan over medium heat. Add the garlic and shallots and sauté for 2-3 minutes, then stir the chickpeas into the mixture – add the spinach and dill.

Whisk the juice of the lemon and the remaining olive oil in a small bowl and stir into the chickpea mixture. Mash gently with a potato masher until the chickpeas are slightly mashed.

Mix the yoghurt and tahini in another small bowl and season with salt.

When the sweet potatoes are cooked, split lengthwise. Fill with the chickpea mixture, drizzle over the tahini yoghurt and top with the pine nuts.

Tahini (sesame) is a perfect plant source of calcium with 783 mg/100g

We’d be happy if you like the recipe and cook it yourself. By the way: The myBioma microbiome analysis will soon also be available with vegan-only nutritional recommendations. If you want to take a closer look at your microbiome to find out what it looks like inside, order your kit directly to your home.

References 

(1). Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013 Spring;17(2):61-6. doi: 10.7812/TPP/12-085. PMID: 23704846; PMCID: PMC3662288

(2) Europäisches Arzneibuch (http://www.edqm.eu)

(3) Abu-Elsaad NM, et al. Modified citrus pectin stops progression of liver fibrosis by inhibiting galectin-3 and inducing apoptosis of stellate cells. Can J Physiol Pharmacol. 94(5):554-62 (2016).

(4) Lascala A, et al. Analysis of proautophagic activities of Citrus flavonoids in liver cells reveals the superiority of a natural polyphenol mixture over pure flavones. J Nutr Biochem. 58:119-130 (2018). 

(5) Ried K, et al. Potential of garlic (Allium sativum) in lowering high blood pressure: mechanisms of action and clinical relevance. Integr Blood Press Control. 7:71-82 (2014).

(6) Pallister T, Spector TD, Food: a new form of personalised (gut microbiome) medicine for chronic diseases? J R Soc Med. 109(9):331-6 (2016).

(7) Tillisch K, et al. Consumption of Fermented Milk Product With Probiotic Modulates Brain Activity. Gastroenterology. 144(7):10.1053/j.gastro.2013.02.043 (2013).

(8) Menni C, Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women Sci Rep. 7: 11079 (2017).

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