6 Mediterranean Recipes for a Healthier Gut in Malta
Discover six gut-friendly recipes with a Mediterranean twist, perfect for enhancing your microbiome while celebrating the joy of food. From savoury pea and broad bean pancakes to a creamy baked quinoa rice pudding, these dishes combine nutrient-dense ingredients like fibre-rich legumes, fermented foods, and antioxidant-packed herbs. Highlights include a vibrant poke bowl with miso aubergine and kimchi, a hearty chicken and spinach lasagne with bean béchamel, and a sustainable roast hake with walnut salsa verde. Ideal for Malta’s food lovers, these recipes incorporate local produce and Mediterranean staples, aligning with health-promoting dietary patterns. Embrace a gut-friendly lifestyle by exploring these delicious, diverse meals that nourish both body and soul.
Six Gut-Friendly Recipes to Boost Your Microbiome: A Mediterranean Twist for Malta
Our gut does more than just digest food—it’s a powerhouse for overall health, affecting immunity, heart health, mood, and even brain function. With trillions of microbes working behind the scenes, it’s worth paying attention to what fuels them. This September, as we celebrate Love Your Gut Week (15-21 September), why not give your gut the attention it deserves with recipes designed to nurture your microbiome?
The best part? Supporting your gut doesn’t have to involve restrictive diets or complicated supplements. It can be as simple as enjoying flavourful, nutrient-dense meals. With ingredients like fibre-rich legumes, fermented foods, crunchy vegetables, and antioxidant-packed herbs, these recipes promise to strengthen your gut bacteria while delighting your palate.
For food lovers in Malta, these dishes bring together Mediterranean staples and global inspirations, proving that a gut-friendly diet can be both delicious and culturally rich. From savoury pancakes with cottage cheese and broad beans to a creamy baked quinoa rice pudding, there’s something to suit every mood—be it nostalgic, nourishing, or adventurous.
Let’s dive into these six recipes, each designed to bring balance to your microbiome while celebrating the joy of food.
1. Pea, Broad Bean, and Cottage Cheese Pancakes
Who says pancakes have to be sweet? This savoury twist is perfect for a protein-packed breakfast or brunch. Featuring chickpea flour, cottage cheese, and three types of legumes, these pancakes are as gut-friendly as they are delicious. Pair them with roasted tomatoes, sliced avocado, or a poached egg for a Mediterranean-inspired start to your day.
Why it’s good for your gut: Broad beans are rich in polyphenols and flavanols, which inhibit harmful pathogens while boosting beneficial bacteria.
Ingredients:
- 150g cottage cheese
- 1 medium egg
- 50g chickpea (gram) flour
- ½ tsp baking powder
- 100g frozen peas, defrosted
- 100g frozen broad beans, defrosted
- Fresh basil and parsley
- Zest of 1 lemon
Tip for Malta’s sunny mornings: Enjoy these pancakes alfresco with a squeeze of lemon and a side of fresh Maltese tomatoes for a local touch.
2. Poke Bowl with Sticky Miso Aubergine and Kimchi
Vibrant, colourful, and bursting with nutrients, poke bowls are a favourite among health-conscious foodies. This version uses quinoa and sushi rice for a fibre-rich base, topped with sticky miso-glazed aubergine and kimchi, a fermented food that’s fantastic for gut health.
Why it’s good for your gut: Kimchi enhances gut diversity, while sesame seeds and colourful vegetables provide anti-inflammatory benefits and microbiome-boosting compounds.
Ingredients:
- 125g sushi rice
- 125g mixed quinoa
- 2 aubergines, cubed
- Miso paste, sesame oil, and maple syrup
- Live kimchi (look for it in the fridge aisle)
Tip for food lovers in Malta: Swap some of the salad vegetables for locally grown produce like bell peppers and radishes from a farmers’ market for a sustainable twist.
3. One-Pot Chicken, Leek, and Spinach Lasagne with Bean Bechamel
Who doesn’t love a hearty lasagne? This version swaps traditional béchamel sauce for a creamy blend of haricot beans, adding a dose of fibre and plant-based nutrients. It’s a one-pot wonder that’s perfect for busy weeknights or a family meal.
Why it’s good for your gut: Beans are packed with dietary fibre, which feeds good bacteria in the colon and supports digestion.
Ingredients:
- 500g chicken mince
- 250g spinach
- 400g canned haricot beans
- 250g fresh lasagne sheets
- Leek, garlic, and thyme
Side suggestion: Serve this dish with a vibrant orange and red chicory salad, tossed with hazelnuts for a crunch that complements the lasagne beautifully.
4. Burmese-Style Chickpea Tofu
This plant-based recipe is a refreshing alternative to traditional tofu, made with chickpea flour and paired with a crunchy salad. Its vibrant flavours and textures make it ideal for a light lunch or dinner.
Why it’s good for your gut: Chickpeas are a great source of prebiotic fibre, while turmeric offers anti-inflammatory benefits for the gut lining.
Ingredients:
- 100g chickpea (gram) flour
- Turmeric and paprika for flavour
- Shredded cabbage, carrot ribbons, cherry tomatoes, and pickled ginger
Tip for local flair: Add Maltese capers or olives for a Mediterranean twist on this Burmese-inspired dish.
5. Roast Hake with Walnut Salsa Verde
Fish lovers will adore this simple yet sophisticated dish. Hake, a sustainable white fish, is paired with a salsa verde made from herbs, olive oil, and crunchy walnuts. Roasted beetroot and carrots complete the plate for a nutrient-rich meal.
Why it’s good for your gut: Walnuts are rich in omega-3 fatty acids that support the gut lining, while herbs like parsley and mint boost microbiome diversity.
Ingredients:
- 4 x 150g hake fillets
- Roasted beetroot and carrots
- Salsa verde with walnuts, parsley, basil, and mint
Tip for seafood enthusiasts: Substitute hake with locally caught lampuki during Malta’s fishing season for a sustainable option.
6. Baked Quinoa Rice Pudding
For dessert lovers, this quinoa-based pudding is a healthier take on the classic baked rice pudding. Sweetened with dried apricots and pistachios, it’s perfect for satisfying your sweet tooth while keeping your gut happy.
Why it’s good for your gut: Quinoa has four times more fibre than traditional rice, while apricots offer a natural sweetness and microbiome-friendly nutrients.
Ingredients:
- 150g quinoa
- 75g pistachios and dried apricots
- Almond and coconut milk
- Nutmeg and vanilla
Serving suggestion: Enjoy this warm dessert with a drizzle of local honey or a sprinkle of cinnamon for a Mediterranean-inspired finish.
A Gut-Friendly Lifestyle in Malta
Incorporating these recipes into your routine is a simple way to enhance your gut health while embracing the joy of good food. The Mediterranean lifestyle, with its focus on fresh vegetables, legumes, and olive oil, aligns perfectly with these principles.
Whether you’re cooking at home or dining out, look for dishes that celebrate diversity in plant-based ingredients and fermented foods. From bustling markets in Valletta to farm-to-table restaurants across Gozo, Malta offers endless opportunities to explore gut-friendly cuisine.
For more recipes and tips on nurturing your microbiome, visit Love Your Gut.
Celebrate your health and your love for food—your gut will thank you!