How well does this recipe feed your gut? Each ingredient has benefits either by providing food for good bacteria or by supplying nutrients the bacteria and the gut need to function.

Mango, for example, has been show to help maintain beneficial bacteria on a high-fat diet in a mouse study. Brown rice contains resistant starch which can help feel bifidusbacteria 

Tomatoes, avocados, garlic, onions and greens are all consider prebiotics to feed bacteria and contain vitamins and minerals that aid the bacteria and the gut. All three types of fats are found in this recipe and each one has a beneficial role to play. And cumin aids digestion. 

This is the best way to feed the gut – building recipes that have multiple benefits for the gut.

Serves 1

4 oz salmon fillet
1 tbsp olive oil
1 tbsp lime juice
1 clove garlic, chopped
1/4 tsp dried cumin
1 tbsp chopped, fresh cilantro
Sea salt and pepper to taste
1 cup cooked brown rice
1 cup chopped mange pieces (fresh or frozen)
1/4 avocado, cut into small chunks
10 cherry tomatoes, cut in half
3 cups mixed fresh greens of choice (such as spinach, romaine lettuce, arugula, mescaline mix)
2 tbsp thin strips white or red onion

1 1/2 tbsp olive oil
1 tbsp lime juice
1 tbsp chopped fresh cilantro
1/4 tsp maple syrup or raw honey
Sea salt and pepper to taste

Preheat the oven to 400 degrees F. Mix the olive oil, lime juice, garlic, cumin and cilantro together in a small bowl. Season with sea salt and pepper to taste. Brush the bottom of a small baking dish with a bit of the mixture. Place the salmon in the baking dish and brush the rest of the mixture on top. Cover the dish with a lid or foil. Bake for 15 minutes or until the salmon is cooked and flakes when poked with a fork. Meanwhile, place the mango, avocado, tomatoes, mixed greens and onion together in the bowl you will using to serve the meal. Mix the dressing ingredients together. Add to the salad and toss. Season with sea salt and pepper. Add the brown rice. Pour some of the juice from the dish used to cook the salmon on the rice and place the salmon on top. Serve.

To cook the brown rice. Rinse 1/2 a cup of dried rice in a sieve. Place in a pot with 2 cups water and a pinch of sea salt. Bring to a boil, lower to simmer and cook until the rice reaches the desired texture. Normal instructions for cooking rice would say to only use 1 cup water for a 1/2 cup rice but for brown rice – time and temperature are key to preventing the rice from being crunchy. Adding extra water allows you to cook it to have the texture you like best. Rinse after cooking. This can be done ahead of time and the rice can be stored in refrigerator or the rice can be cooked at the same time as the rest of the meal. Start the rice first as it will take 35-45 minutes. Rice can be warm or cold for this recipe.

Tip: Sourdough bread or cooked legumes or corn could be used to replace the brown rice.

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Ojo, B., El-Rassi GD, Payton ME., Perkins-Veazie-P., Clarke S., Smith BJ., Lucas EA., Study: Mango Supplementation Modulates Gut Microbial Dysbiosis and Short Chain Fatty Acid Production Independent of Body Weight Reduction in C57BL/6 Mice Fed a High Fat Diet .Journal of Nutrition. 2016; 146 (8): 1483-91