Welcome back to New Day Northwest.
We all know the benefits of fiber in our
diet and the importance of good gut health,
but how do we get all that fiber
into our diet and make it taste
delicious in his new cookbook,
the fiber fueled cookbook,
Dr Will Bosawas offers
delicious plant based recipes.
Plus I really like this part.
A targeted plan for
overcoming food sensitivities.
So we're going to be making a
completely versatile Mango burrito bowl,
which basically means this could
be breakfast, lunch, dinner.
This could be sweet,
spicy, sweet and spicy.
Whatever you like.
Basically, make it your own.
Say I'm really glad that you
said it could be for breakfast,
because I've been really
struggling to find you know,
plant based or things that
aren't going to irritate my gut.
So let's get started.
I got so many options out of 125 recipes
I could make literally talk to you about
breakfast for 20 minutes, but I will focus.
We'll go ahead and do this, yeah, so well,
the first thing I'm going to do is I'm
going to actually going to start by
preparing the mango and it's mango season.
Right now. It's actually the perfect
time for us to be doing this,
and what you want to do when you
go to your supermarket is you want
to look for something that's firm.
But when you squeeze it like grab
your mangoes, don't be bashful and
they should have a little bit of give.
Yep, Yep, and then sniff the stem like
the people who are shopping near you.
They probably won't think you're too weird,
but it should smell like a little bit
fruity and so then you know you're
in business with a good mango.
You don't peel it. This is the key.
OK so once you chop off the edge like this,
I'm just going to do a tic tac toe
pattern with what I got right here
so I'm just going to carve a cross
hatch into this.
OK, and then I'm gonna come back to
you here because I'm gonna show you.
This is like my magic trick right here.
I'm like I'm real Lagasse I go bam.
And so now
you see this. Your scalpel skills are good.
Thank you, So what you do is
like now you got these pieces.
Yeah, and you're right there at
the surface and you just as long
as you don't chop your finger off,
you can carefully slice them off.
And this is how you move forward
with making your mango salsa where
your mango salsa is going to also
include red bell Peppers and onions.
And then if you like the heat
you get the jalapenos in there.
It's just a question of how
much heat do you want?
Got it and I'm going to go ahead and I'm
going to add this to my garlic spiced.
Black beans and my cilantro rice
and I added some some butter
lettuce and some radishes in there,
but like honestly make this dish your own.
Add some avocados.
I'm gonna hit with some hot sauce so
just make this whatever you want it to be.
But basically I'm just going to plate
this up right here and this right
here is our mango burrito bowl.
You could wrap it if you want to.
It doesn't have to be a bowl,
but this is a great meal
so you just kind of mix it all together.
You can put it in the
lettuce if you wanted it to,
or you could just eat the lettuce.
Found it 100%. How is that dish
gonna help my gut and my microbiome,
so let's talk about this like
it tastes good. It's colorful.
Yeah, but what is actually there inside
the food without you even realizing
it is that it's filled with fiber.
And resistant starches OK?
And polyphenols?
Which are antioxidant part parts of
the plants that actually this is food
and nourishment for your gut microbes.
So when you eat,
you're not the only one eating.
You're actually eating for the 38 trillion
invisible invisible microorganisms,
the bacteria, the fungi,
right that are inside your colon
and the fiber is the stuff that
actually passes all the way
through the 15 to 20 feet of your
intestine to arrive in your colon.
And then they get into a feeding frenzy and
they consume the they consume the fiber.
The fiber like doesn't just
launch out the other end.
They grow stronger and then they
become empowered to actually
support your health,
which is what we want them to do.
Wow,
do you have a couple of other dishes
there from the cookbook? Let me see him.
Yeah, definitely so if you're
not doing the mango burrito bowl,
maybe you're up for the edamame pesto pasta.
Nice Mediterranean vibe.
I'm here from so it's a gut health
cookbook so you can't do a gut
health cookbook without including
fermentation recipes of fermentation.
Yeah, so the microbes are
actually transforming the food
and making it more healthy for us,
so this is actually a cucumber
kimchi right here.
Oh yeah, this is an orange turmeric cooler.
So like summer is coming,
it's starting to heat up.
You need this beverage.
It looks like an orange
juice and. Yeah, it kind of
is. It has that similar consistency.
It's just like an Orange Julius so
and the last one. Ohh show show
me that last one. I'm sorry.
Yeah real quick. These are
the peanut butter cookies.
Super simple, easy to make and healthy.
My last question for you Doctor B is
that you know I think the thing that's
so interesting about the microbiome
and the gut that we're learning more
and more that it affects everything,
does it not? You know,
it affects our mental health.
It affects our ability to lose weight.
If it's out of whack.
How badly can that affect our lives?
So science says that your gut microbiome
is critically important to your digestion,
immune system, metabolism, hormones,
mood, brain health and energy levels.
So when you think about all of these
different things, you realize how
precious this this resource is.
We need to nurture it.
We need to take care of it and
the number one way that we do that
is through the food that we eat,
specifically, fiber rich foods.
This is why I had the right
a book called fiber fueled.
Even though people said no one
will ever buy a book about.
OK, well that's fine,
but to eat some fiber rich foods,
let's support her gut microbes.
And let's make it flavorful in the process.
Yeah, all of that looked so delicious
and Doctor B is sharing the recipe
for all those dishes you saw.
Just head to the new day website.