Rule of tum

Go with gut-friendly ingredients for happy, healthy mealtimes

- ALI GRAVES

Poke bowl with sticky miso aubergine and kimchi

Gut-friendly heroes:
Fermented foods like kimchi support gut diversity. Sesame seeds contain sesamol, a compound with anti-inflammatory properties that can help reduce gut inflammation.

SERVES 4

Ingredients
125g sushi rice
125g white, black and red quinoa
25ml rice vinegar
1 tbsp caster sugar

For the aubergine
2 medium aubergines, cut into 5cm cubes
2 tbsp sunflower oil
2 tbsp white miso paste
1 tbsp rice vinegar
2 tbsp maple syrup
1 tsp sesame oil
2 tsp sesame seeds
1 red chilli, finely chopped

To serve
Salad vegetables of your choice: avocado, radishes, peppers and sliced red cabbage all work well
175g kimchi - look for kimchi from the fridge aisle that says "live" to make sure it contains good bacteria

1. Preheat the oven to 230°C/ 210°C fan/gas mark 8 with a roasting tin inside.

2. Put the rice and quinoa in a bowl and rinse with several changes of cold water until the water stays clear. Drain well and transfer it to a medium pan with 300ml of water. Cover and bring to the boil, reduce the heat and simmer for 15 minutes.

3. Line the hot roasting tin with greaseproof paper, add the aubergine and drizzle with the sunflower oil. Roast for 25 minutes, turning once or twice.

4. When all the water has been absorbed by the rice and quinoa, take the pan off the heat and leave to stand for 10 minutes.