The high-protein, high-fibre salads I eat for better gut health — Transcript

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1. 0:00If you want to support your gut health
2. 0:01and lower inflammation with food, get
3. 0:03into the habit of making a big salad
4. 0:06every week. But, I'm not just talking
5. 0:08about lettuce and dressing. I'm going to
6. 0:10show you the doctor's kitchen method for
7. 0:13quick high-protein salads you'll want to
8. 0:15make on repeat. You can prep them ahead,
9. 0:17have them for lunch or dinner, and
10. 0:19switch up the ingredients to use up
11. 0:21whatever is in your fridge. My
12. 0:23everything crusted trout is a staple
13. 0:25right now, but any salad I make has to
14. 0:28have five key elements, starting with a
15. 0:32core protein. Our core protein is what
16. 0:34anchors the entire salad. I'm using
17. 0:36trout because salmon has got a bit of an
18. 0:39issue with environmental pollutants.
19. 0:40Trout tends to be a cleaner fish. It's
20. 0:43got omega-3, which is really important
21. 0:45for both heart health and brain health,
22. 0:47plus it tastes incredible. I'm going to
23. 0:49be using something called dukkah. You
24. 0:51can either buy a store-bought dukkah,
25. 0:53which is available in loads of
26. 0:54supermarkets, or you can very easily
27. 0:57whip up your own. Just toss this around
28. 0:58the pan, keep an eye on it, and make
29. 1:00sure it doesn't burn. Chuck this into
30. 1:02your pestle and mortar. Literally takes
31. 1:04a couple of minutes. And again, same
32. 1:06pan, add fennel, coriander seeds, and
33. 1:09cumin. Just 30 seconds. Pour this into
34. 1:12pestle and mortar. Your dukkah is ready
35. 1:14when most of the large nuts are like
36. 1:17sort of crushed and combined. Forgot,
37. 1:19there's a little bit of chili. You can
38. 1:22use like ground chili, paprika. I'm
39. 1:24using a bit of cayenne pepper, just a
40. 1:26tiny amount, just to give it a little
41. 1:28bit of You see that color? Isn't that
42. 1:31beautiful? We have our dukkah, our core
43. 1:33protein. To make this, we're just going
44. 1:35to pop this onto a tray. Bit of olive
45. 1:37oil. There is a lot of natural oil that
46. 1:39will come out of the fish. So, I try not
47. 1:41to put too much olive oil on it, and
48. 1:43we'll get a nice coating of everything
49. 1:45here. You got a couple of options. You
50. 1:47can either oven this for 15 minutes, or
51. 1:50if you're lucky enough to have an air
52. 1:51fryer, you can air fry it for about 8
53. 1:54minutes, and it comes out absolutely
54. 1:56delicious. Try and avoid aluminum foil
55. 1:58because A, can be a little bit more
56. 2:00wasteful and B, there is evidence that
57. 2:02it leaches aluminum into your food. It's
58. 2:05not a rule, but as a general guide, we
59. 2:07try and avoid using aluminum foil where
60. 2:09possible. Just why unbleached parchment
61. 2:11paper works really well. Add a little
62. 2:13bit of extra seasoning and let's cook
63. 2:15for 8 minutes. The second element to a
64. 2:17decent salad is a nutrient dense leaf.
65. 2:20And when I say nutrient dense, I mean
66. 2:22nutrient dense. We're not talking
67. 2:24romaine or lettuce. These are quite
68. 2:26watery and don't have nowhere near as
69. 2:29many polyphenols as something like
70. 2:31spinach, kale, cavolo nero. These are
71. 2:34all wonderfully colored and bitter. And
72. 2:36that's how you know you're getting a
73. 2:38good dose of polyphenols. I'm using a
74. 2:40spinach today, which is full of things
75. 2:42like folate, vitamin K2, magnesium. I'm
76. 2:45just going to run my knife very That's
77. 2:48the air fryer.
78. 2:49I'll run my knife very gently through
79. 2:52the spinach cuz I still want to have
80. 2:54some texture and I don't want to bruise
81. 2:56the leaves. And that goes. Having
82. 2:58regular greens in your diet is linked to
83. 3:00a lower risk of all cause mortality,
84. 3:03which means this is genuinely,
85. 3:05potentially, a longevity food. If you
86. 3:07don't have access to greens all the
87. 3:09time, herbs are your best friend. These
88. 3:12are concentrated sources of similar
89. 3:14polyphenols, which is why they taste so
90. 3:17pungent. Basil, parsley, and I'm also
91. 3:20going in with some mint. Smells so good.
92. 3:22We have like a proper bouquet of
93. 3:24powerful polyphenols here. The other
94. 3:26reason why I love salads is because it
95. 3:27gives you an opportunity to add more
96. 3:30vegetables every single day. Now,
97. 3:32everyone's heard of five a day. I hate
98. 3:34to break the news, but it's actually
99. 3:36more like 10 a day. You want to try and
100. 3:38get upwards of 800 g of fruits and
101. 3:41vegetables every single day into your
102. 3:43diet. This is what is linked to the
103. 3:45optimal
104. 3:47the bloody air fryer again.
105. 3:49>> [laughter]
106. 3:49>> To lower the risk of a whole host of
107. 3:51conditions, including things like cancer
108. 3:53and cardiometabolic conditions. So, for
109. 3:55the cucumber, cuz I want this to last
110. 3:58more than a couple of days, I'm going to
111. 3:59take out the central segment just with
112. 4:02my teaspoon. And this water is not going
113. 4:05to seep into the salad. Tomatoes are an
114. 4:08important source of things like vitamin
115. 4:10C and carotenoids and and even lycopene.
116. 4:12It's one of those interesting
117. 4:13ingredients that has benefits to skin
118. 4:15health. Been eight minutes, my child's
119. 4:17already done. I'm just going to pop this
120. 4:19to the side. You might look at this
121. 4:20salad and think, that's got enough
122. 4:22fiber, right? Wrong. You need a fiber
123. 4:24booster because these leaves
124. 4:26>> [laughter]
125. 4:27>> You need to fiber max your salad because
126. 4:30leaves, unfortunately, don't contain
127. 4:32that much fiber. They've got all the
128. 4:34other good stuff, but fiber is where
129. 4:35they fall down. So, we're going to boost
130. 4:37this with a bit of chickpeas, but you've
131. 4:38got so many different options. You could
132. 4:40use borlotti beans, cannellini beans.
133. 4:43Chickpeas are one of my go-tos because
134. 4:45very easy to access. And one of the
135. 4:47things that I also like to do, not
136. 4:49because it adds too much more fiber, but
137. 4:51I go for something like a whole grain.
138. 4:52Could be red rice or it could be quinoa.
139. 4:55It could be tricolor quinoa, which is
140. 4:56what I'm using today. This is already
141. 4:58cooked. If you want recipes to inspire
142. 5:01you to better gut health with variety
143. 5:03and polyphenols, all the things that
144. 5:04your gut loves, just click the gut
145. 5:06health goal on the Doctor's Kitchen app.
146. 5:08Because we're dealing with leaves and
147. 5:10vegetables that don't have bite, we want
148. 5:11to try and introduce crunch [snorts]
149. 5:14into our salad to give some texture. I'm
150. 5:16going to go in with hazelnuts because
151. 5:17we've already used a bit of hazelnut in
152. 5:19the duck. And a handful of nuts is all
153. 5:21you need for cardiovascular protection.
154. 5:24The PREDIMED study demonstrated this to
155. 5:26us. Healthy fats are so important. And a
156. 5:29salad is another vehicle in which to get
157. 5:31some of these ingredients in. The most
158. 5:33important step for a salad is the
159. 5:35dressing. You've got two options, a
160. 5:37heavier dressing, which can be tahini
161. 5:39based, Greek yogurt based. You've got
162. 5:41loads of different options there. Or a
163. 5:43lighter dressing, something like
164. 5:44balsamic vinegar, extra virgin olive
165. 5:46oil. Or what I'm using, Dijon mustard,
166. 5:48lemon juice, and extra virgin olive oil.
167. 5:50This is important. Your dressing is a
168. 5:52good source of fats that can help
169. 5:54absorption of the fat soluble nutrients
170. 5:57that you find in your leaves and your
171. 5:59other vegetables that you're using.
172. 6:00[music] Give this a real good mix. The
173. 6:02good thing about using a whole grain
174. 6:04like quinoa or red rice is also [music]
175. 6:07it would soak up any of the excess
176. 6:08liquid that you might find in your
177. 6:10salad. This is another way of keeping it
178. 6:12fresher just a little bit extra longer.
179. 6:13This is a wonderful show-stopping salad
180. 6:17you can bring to the table in the
181. 6:19knowledge that this is a complete meal.
182. 6:20This is what salad is all about. But if
183. 6:22you're looking for a salad that does not
184. 6:24go soggy by the end of the week, try my
185. 6:26tempeh rainbow salad using the same Dr.
186. 6:30Kitchen formula. The core protein that
187. 6:31I'm using is tempeh. Now, before you
188. 6:33switch off, tempeh is like the S-tier of
189. 6:36plant-based proteins because that
190. 6:38fermentation process makes the proteins
191. 6:41that more available. It also reduces
192. 6:43anti-nutrients, which again improves
193. 6:46digestibility of these proteins. It's
194. 6:48also high in fiber. It's got isoflavones
195. 6:50that are potentially great for your bone
196. 6:52health, but the problem is it's bland.
197. 6:53So, let me show you how to introduce
198. 6:55some flavor into it. You want to
199. 6:56increase the surface area by creating
200. 6:58little chunks, and we're going to fry
201. 7:01these off in a little bit of oil. Then
202. 7:03we're going to add a punchy marinade.
203. 7:04For anyone that's worried about soy
204. 7:06protein versus animal-based protein, a
205. 7:08systematic review of randomized
206. 7:09controlled trials actually demonstrated
207. 7:12soy protein can be just as effective for
208. 7:15muscle gain and muscle preservation as
209. 7:17animal-based. When we've got a lovely
210. 7:18crusted in there, we're going to hit it
211. 7:20with a beautiful sweet, salty marinade.
212. 7:24Pour it into your hot pan
213. 7:28just for a second before it starts to
214. 7:30catch. You want to take it off the heat,
215. 7:31pour it back into the bowl. That way
216. 7:33your tempeh will continue to soak in
217. 7:36that marinade whilst it's sitting nice
218. 7:38and warm. Step two, nutrient dense leaf.
219. 7:40Going in with kale, it is
220. 7:42carotenoid-rich.
221. 7:44Again, we're getting that magnesium,
222. 7:45vitamin K, but we're using kale because
223. 7:47it's a hardy green leaf and it's not
224. 7:50going to go soggy. A top tip is instead
225. 7:52of chopping your dark green leafy
226. 7:54vegetables, you can just rip them up
227. 7:56with your hands and gently massage them.
228. 7:59Just a 60-second massage is enough to
229. 8:01soften the leaves. You can feel like
230. 8:03your kale is a lot softer. This is going
231. 8:07to make it so much nicer to eat as well.
232. 8:09Because this is just leaves, there's not
233. 8:10enough fiber, we're going to go in with
234. 8:12edamame. These are just simply thawed
235. 8:14from frozen. It's a novel protein source
236. 8:17and even the American Heart Association
237. 8:20recognize that soy foods are beneficial
238. 8:22for cardiovascular health. Because we
239. 8:24want to make this as dry as possible, we
240. 8:26want to go in with crunchy vegetables.
241. 8:28So, julienne carrots are wonderful.
242. 8:31Again, another source of carotenoids and
243. 8:33extra fiber and red cabbage. Just the
244. 8:36color alone should give you the signal
245. 8:38that this is nutrient-dense. Spring
246. 8:41onions. Sometimes I use raw red onions
247. 8:43or shallots, but spring onions are
248. 8:45slightly sweeter. So, if you don't like
249. 8:47raw onions or it's a little bit too
250. 8:48pungent for you, this is a great
251. 8:50alternative. You got lots of different
252. 8:51options for the sauce. This pairs really
253. 8:54well with something gingery and
254. 8:55sesame-like because of the current
255. 8:58flavors that we've got with our tempeh.
256. 9:00So, I made my dressing, but I'm not
257. 9:01going to dress this because I want this
258. 9:03to last the rest of the week. Tempeh is
259. 9:05nice and cool. Add this to our bowl. I
260. 9:08usually finish this with lime, which is
261. 9:10why I'm going to pop this straight into
262. 9:12the dressing to use throughout the week.
263. 9:15Beautiful. [music] Use sesame seeds to
264. 9:17finish this off.
265. 9:18This is packed full of diversity for
266. 9:20your microbes. And actually, I recommend
267. 9:22this style of salad if you've just had
268. 9:25antibiotics or you're looking to get
269. 9:27your gut in order. It's got the perfect
270. 9:28balance of a diversity of fibers, but
271. 9:30also protein that your body requires.
272. 9:32I've now got a prepped salad that's
273. 9:34actually satisfying and lasts to the end
274. 9:37of the week. But, if you find yourself
275. 9:39with no prep for the week at all, high
276. 9:41protein spreads [music] save me all the
277. 9:43time. And I'll show you how to make my
278. 9:44favorite ones in the next video coming
279. 9:46up.