• Clemence Cleave, Registered Associate Nutritionist

A feast for our gut microbiota - Bibimbap recipe

A bibimbap is a delicious Korea rice dish, full of flavours & colours.


And here is my take on it, to turn this bowl of food into a feast for our gut microbiota:

  • lots of fibre with wholegrain rice, red cabbage, carrots, edamame beans

  • Lots of polyphenols with red cabbage, edamame beans, carrots, sesame seeds, ginger

  • some interesting fat with the sesame seeds

  • some good bacteria with the kimchi on the side


But what is great with this dish is that you can truly customise it as you wish, based on your preference or whatever is available in your fridge (add in some kale or any shredded cabbage, spinach leaves, spring onions or shallots, peas, etc.)

 

Ingredients for 4 servings


240g brown basmati rice

300g red meat, sliced very thinly (here I used a chuck steak, a cheap cut that usually is used for slow cooking. Here is works great because it is cut so thinly)

150g red cabbage

150g edamame beans (frozen)

150g carrots

4 eggs

1 thumb-sized piece of ginger, chopped

1 tbsp soy sauce

Kimchi to serve on the side




For the sauce:

2 tbsp sriracha (hot chilli sauce)

1.5 tsp miso paste

2 tbsp soy sauce

2 tsp rice wine vinegar (or white wine vinegar)

1 tsp of white and black sesame seeds

Instruction

Cook the rice according to instruction (Personally, I rinse the rice under cold water and then I chuck 1 volume of rice for 2 volume of water in a pan. I cover and cook it until almost all the water is absorbed. Then I leave, still covered, to finish cooking. It takes ~25 mins)


Prepare the meat - to cut it as thinly as possible I use frozen meat that is half thawed. It makes the cutting much easier. Add the chopped ginger, 1 tbsp of soy sauce and let it marinate a bit.


Prepare the veggies - with a mandolin, slice thinly the red cabbage; with a cheese grater, grate the carrots; defrost the edamame beans



Prepare the sauce: mix all the ingredients - sriracha sauce, miso, soy sauce, vinegar and sesame seeds. (For extra flavour you can toast quickly the white sesame seeds)

Fry up for 2 minutes the meat

In another pan, fry up the eggs

Assemble the bibimbap: serve some brown rice and top it with the vegetables, the meat, topped with the egg. Then pour a drizzle of the sauce and serve with some kimchi on the side

If you give it a go, please, send me a picture. I would love to see your version of it!




Could you do with some help with your eating habits?


I am a registered nutritionist as well as an expert in wellbeing and health behaviours.

Whether it is for weight management or you're dealing with a difficult relationship with food, I might be able to help - get in touch info@clemencecleavenutrition.com


Book a free discovery call and let's talk to find out if I am the right person for you.

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