*Gut-Health-Boosting High-Protein High-Fiber Recipes Plant-Focused Dietitian*

 

Boost Gut Health with These 3 High-Protein, High-Fiber Recipes from a Plant-Focused Dietitian 

 

 Gut health is the cornerstone of overall wellness, influencing everything from digestion to immunity. Dr. Rupy Aujla, a physician and culinary enthusiast, champions a "plant-focused" diet—approximately 70% plant-based—to nourish the gut while prioritizing protein and fiber. His latest cookbook features recipes designed to fuel the body with micronutrients, promote microbial diversity, and satisfy taste buds. Here are three standout dishes, including his personal favorite: salmon tikka bowls.  

 

1.Salmon Tikka Bowls: A Fusion of Flavor and Function  

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 Dr. Aujla’s go-to meal, salmon tikka bowls, marries omega-3-rich salmon with vibrant spices and gut-loving ingredients. The dish features marinated salmon baked in turmeric, cumin, and coriander—spices known for their anti-inflammatory properties. Served over a base of fiber-packed quinoa or brown rice, it’s topped with roasted vegetables (think cauliflower, bell peppers, and spinach) and a tangy yogurt sauce infused with garlic and lemon. The result? A balanced meal delivering 30+ grams of protein, 10+ grams of fiber, and a burst of probiotics from the yogurt to support gut flora.  

 

2.Lentil & Chickpea Curry: Plant-Powered Comfort Food

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 This hearty curry is a testament to the power of legumes. Lentils and chickpeas provide a double dose of plant-based protein and fiber, while coconut milk adds creaminess and medium-chain triglycerides for energy. Seasoned with ginger, garlic, and fenugreek—a trio linked to improved digestion—the curry is simmered with tomatoes and spinach for antioxidants and vitamin C. Serve with whole-grain naan or fermented kimchi on the side to enhance nutrient absorption and probiotic intake.  

 

3.Miso-Glazed Tempeh Grain Bowl: Umami Meets Prebiotics  

 

 Tempeh, a fermented soybean product, stars in this bowl, offering a hefty 20 grams of protein per serving alongside natural probiotics. Glazed with miso (a fermented paste rich in gut-friendly bacteria), the tempeh is paired with prebiotic-rich ingredients like roasted sweet potatoes, asparagus, and barley. A drizzle of tahini-lemon dressing adds healthy fats and acidity, tying together a meal that’s as satisfying as it is beneficial for microbial health.  

 

  Why These Recipes Work  

 Dr. Aujla’s approach balances plant-centric ingredients with strategic animal protein inclusion, ensuring meals are both nutrient-dense and accessible. Fiber from whole grains and vegetables feeds beneficial gut bacteria, while fermented elements like yogurt, tempeh, and miso introduce probiotics. Spices and herbs not only elevate flavor but also combat inflammation, aiding digestion.  

 

 The Takeaway 

 Whether you’re fully plant-based or simply seeking gut-health upgrades, these recipes prove that delicious meals can also be medicinal. For more inspiration, explore Dr. Aujla’s cookbook—a treasure trove of science-backed, flavor-forward dishes designed to transform your health from the inside out. *Your gut will thank you.