TRUST YOUR GUT
Build a Better Sandwich for your gut
If lunch al desko usually means a sarmie, a few thoughtful switches can turn your everyday sandwich into something that looks after you, and your gut microbiome, far beyond the lunch hour.
A healthy gut is all about balance: more good bacteria than harmful bacteria, and just enough harmony to keep the unwanted ones from getting overenthusiastic. When that balance is right, the ripple effects touch everything from better digestion to reduced inflammation, stronger immunity and even a brighter, more stable mood.
The good news? Gut-loving ingredients also happen to be delicious. Think sourdough bread with its natural fermentation, seeds that offer fibre and crunch, miso and sauerkraut for probiotic depth, salmon and chicken for nourishing proteins, cultured coconut cream and kefir for their beneficial microorganisms. These foods don’t just build a better sandwich, they build a more resilient gut.
And one simple addition ties it all together: olive oil. A drizzle or spread of premium-quality extra virgin olive oil brings healthy monounsaturated fats and polyphenols that help reduce inflammation and support the growth of beneficial gut bacteria. It’s an easy, flavour-forward way to make your sandwich both tastier and gentler on your digestive system.
Try one of our gut-healthy recipes below.
3 INGREDIENT WRAPS WITH GRILLED CHICKEN, PICKLED RED ONION AND KEFIR DRESSED GREENS
PREP TIME : 20 MINUTES | RESTING TIME : 1 HOUR | COOKING TIME : 1 HOUR | SERVES : 8
For the wraps
120 g full fat plain yoghurt
200 g self-raising flour
30 ml De Rustica extra virgin olive oil
salt
For the filling
8 chicken thighs, skin and bone removed
5 ml cumin seeds toasted in a dry pan
5 ml smoked paprika
1 garlic clove, minced
25 ml De Rustica extra virgin olive oil, divided
80 ml milk kefir, divided juice and zest of 2 limes, divided
1 small handful dill, chopped
100 g wild rocket
60 ml pickled red onion
½ medium yellow pepper, sliced
salt
freshly ground black pepper
For the wraps
In a large bowl, mix all ingredients together until a smooth dough forms – do not overmix. Cover with a tea towel and allow to rest for 30 minutes. Preheat a heavy based pan (like cast iron) over medium heat. Divide dough into 6 equal portions, roll portioned dough into balls. On a surface dusted with flour, use a rolling pin to roll out 6 wraps. Cook each wrap in hot pan for 2 – 3 minutes on each side. Remove cooked wraps from pan and place them on top of each other underneath a clean tea towel.
For the filling
In a large bowl, mix together chicken thighs, cumin seeds, paprika, garlic, 60 ml kefir, 15 ml olive oil, juice and zest of 1 lime, salt, and freshly ground black pepper. Cover and allow to marinate for 30 minutes. Grill marinated chicken in a hot pan, using remaining olive oil. Once cooked, set aside. In a small bowl, make the dressing by mixing together remaining kefir, lime juice, lime zest, dill, salt, and freshly ground black pepper. Pour some dressing over rocket.
To assemble
Fill each wrap with chicken, dressed rocket, pickled red onion, and chopped peppers. Fold closed and serve with more kefir dressing on the side.