Rhian Allen, the founder of Zing Wellbeing, is demonstrating that healthy eating does not need to be complicated. She has shared a full day of gut-friendly meals, ranging from protein-packed breakfasts to nourishing dinners and snacks, all crafted to keep you feeling energised.
5 Ingredient Egg Cups
These simple egg cups are perfect for a quick breakfast. Ingredients include extra virgin olive oil spray, 8 large eggs, freshly ground sea salt and black pepper, 120g fresh spinach, ½ cup diced roasted capsicum, and ½ cup chopped spring onion. To prepare, preheat the oven to 180°C and grease a nonstick muffin tin with olive oil. In a bowl, whisk the eggs, salt, and pepper until smooth. Steam the spinach for 1 minute until wilted, then squeeze out excess water and chop roughly. Combine the spinach with capsicum and spring onion, reserving ¼ cup. Divide the remaining vegetables among muffin cups, pour ¼ cup egg mixture over each, top with reserved vegetables, and bake for 18-22 minutes until set. Cool for 5 minutes before removing.
Tuna Nicoise Smashed Potato Pie
This hearty pie serves 6 and uses boiled potatoes, 4 eggs, 100ml almond milk, a 400g can of tuna (or salmon, with feta or tofu as a vegetarian swap), 100g green beans cut in half, 100g pitted kalamata olives, 200g cherry tomatoes halved, ½ small red onion sliced, 100g mozzarella cheese, and a few sprigs of dill. Preheat the oven to 180°C. Line a round baking dish with baking paper. Smash the potatoes with a cup and line the bottom and sides of the dish. Layer on the tuna, onion, beans, tomatoes, olives, and dill. Whisk eggs with milk, salt, and pepper, pour over the toppings, add cheese, and bake for 35-45 minutes.
Chicken Taco Bowl
For a flavorful dinner, this bowl serves 4. Ingredients: 500g chicken breast, extra virgin olive oil spray, juice of 1 lime, 1 packet mingle taco seasoning, 1 cup brown rice, 400g tinned black beans, 1 avocado chopped, ¼ purple cabbage shredded, ½ bunch coriander chopped. For the mango salsa: 1 ripe mango, ¼ bunch coriander, ½ red onion diced, 1 red chilli sliced, juice of 1 lime. Marinate the chicken in lime juice, olive oil, and taco seasoning for 15-30 minutes. Cook in a pan over medium-high heat for 4-5 minutes per side, rest, then chop. Cook rice in 2 cups water until fluffy, mix in coriander. Make salsa by cubing mango and mixing with chilli, onion, coriander, and lime juice. Serve layered with rice, beans, cabbage, chicken, avocado, and salsa.
Strawberry Oatmeal Bars
These bars make 9 servings. Ingredients: 3 cups sliced strawberries, 2 tsp lemon juice, ½ cup maple syrup, 2 tsp arrowroot flour, 3 cups whole rolled oats, 1 egg, ½ cup coconut oil, 1 tsp vanilla, ½ tsp salt. Preheat oven to 175°C. Line a 20x20 cm dish with parchment. Simmer strawberries, lemon juice, ¼ cup maple syrup, and arrowroot until thickened (about 6 minutes). Blend 1/3 of oats into flour. Whisk egg, remaining maple syrup, coconut oil, and vanilla. Add remaining oats, oat flour, and salt. Press ¾ of mixture into dish, pour strawberry mixture on top, scatter remaining oat mixture, and bake 35-40 minutes until golden. Cool 30 minutes, then slice into squares.
Marshmallows
These gut-friendly marshmallows serve 10. Ingredients: 3 tbsp grass-fed gelatin powder, 1 cup hot water (not boiling), 1 cup maple syrup, ½ tsp salt, 1 split vanilla bean or flavouring (peppermint, lemon, orange extracts). Using an electric mixer, whisk gelatin with half the water and set aside. In a large saucepan, heat the other half of water, maple syrup, and salt until it reaches over 200°C (use a thermometer or ice bowl method). Remove from heat. Start mixer with gelatin on low, slowly pour hot syrup in while increasing speed to high. Add flavouring and mix for 10 minutes until fluffy. Transfer to a lined tin and set in the fridge for 6 hours or overnight. Keeps for a week in the fridge.
According to Allen, these recipes are designed to support gut health while being simple to prepare. They offer a balance of nutrients and flavours that can be easily incorporated into a daily routine.
