Our gut microbiome is becoming a research focus in many different health outcomes, from gut health to mental health.  Our Registered Dietitian takes a look into the evidence around what we should be eating to optimise our gut microbiome.

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This simple vegan recipe contains a massive 5 portions of vegetables! A versatile plant based meal, easily adapted with any leftovers you have. Alternatively, why not share it as a side salad with grilled meat or fish if you are not vegan.

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Black Bean Buddha Bowl

Organic, Vegan, Gluten free, Wheat free, Dairy free, Egg free, High Fibre.

Course

Lunch, Main Dish

Prep Time

15 minutes

Cook Time

3 minutes

Servings

large bowl

Ingredients

• 75 g Liberto Black Bean Spaghetti Cooked in boiling water for 3 minutes and drained
• 0.25 Large Avocado Ripe
• 0.5 Medium Lime Halved
• 1 Large Carrot Grated
• 1 Medium Courgette Spiralized
• 1 Tbsp Salsa We like hot salsa!
• 2 Large Cauliflower Florets Sliced finely
• 0.5 Cobb Corn Kernels sliced off
• 1 Tsp Black sesame seeds
• 2 Tbsp Dressing We used Lucy's Lime & Chilli Asian Dressing

Course Lunch, Main Dish Prep Time 15 minutes Cook Time 3 minutes Servings large bowl Ingredients 75 g Liberto Black Bean Spaghetti Cooked in boiling water for 3 minutes and drained 0.25 Large Avocado Ripe 0.5 Medium Lime Halved 1 Large Carrot Grated 1 Medium Courgette Spiralized 1 Tbsp Salsa We like hot salsa! 2 Large Cauliflower Florets Sliced finely 0.5 Cobb Corn Kernels sliced off 1 Tsp Black sesame seeds 2 Tbsp Dressing We used Lucy's Lime & Chilli Asian Dressing

Instructions

1. Toss the slightly cooled bean pasta in your chosen dressing.
2. Construct your Buddha bowl, as neatly, or messily, as you like!

   

Recipe Notes

Liberto Black Bean Spaghetti is a soya bean pasta and it is naturally high in plant protein and fibre.

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Ever wondered why our bean pasta is so special?

Brighten a cold and wintry morning with this indulgent tasting, high fibre, high protein breakfast. Using our Liberto shake boosts the protein content by over 10g!

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Chocolate Cherry Overnight Protein Oats

Course

Breakfast

Servings

person

Ingredients

• 50 g Bob's Red Mill Rolled Oats
• 2 handfuls Frozen Cherries Defrosted
• 1 tablespoon Dark chocolate chips
• 125 ml Soya Milk
• 20 g Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring
• 1 level tbsp Cacao
• 2-3 tsp Honey To taste

Course Breakfast Servings person Ingredients 50 g Bob's Red Mill Rolled Oats 2 handfuls Frozen Cherries Defrosted 1 tablespoon Dark chocolate chips 125 ml Soya Milk 20 g Liberto Dark Chocolate Protein Shake with Sour Cherry Flavouring 1 level tbsp Cacao 2-3 tsp Honey To taste

Instructions

1. Mix the soya milk with the protein shake, cacao & honey, whisk. Combine with the oats. Leave overnight in the fridge.
2. Add a layer of cherries to your serving dish.

   
3. Layer with the chocolate overnight oats.

   
4. Continue layering the cherries and oats.

   
5. Finish with a sprinkling of chocolate chips.

   
6. Enjoy!

   

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A delicious high protein, high fibre dish, perfect for breakfast or dessert.

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Mango Passionfruit Chia Protein Pudding

Servings

person

Ingredients

• 40 g Liberto Organic Vanilla Flavoured Protein Shake
• 180 ml Coconut Milk We used KoKo
• 40 g Chia seeds
• 0.5 medium Passionfruit Scoop out the flesh
• 0.25 medium Mango Sliced
• 0.5 tsp Vanilla Extract

Servings person Ingredients 40 g Liberto Organic Vanilla Flavoured Protein Shake 180 ml Coconut Milk We used KoKo 40 g Chia seeds 0.5 medium Passionfruit Scoop out the flesh 0.25 medium Mango Sliced 0.5 tsp Vanilla Extract

Instructions

1. Mix the chia, protein powder and coconut milk. Whisk with a fork until well combined. Leave to refrigerate for 1-2 hours.
2. Slice the mango, add half to the bottom of the serving glass, pour in the chia mixture, top with passionfruit and the remaining mango.

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A portion of Liberto bean pasta really packs a punch….

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