Gut & Skin Plant-Based Rice Bowl

While there isn’t a one-size-fits-all diet for eczema or psoriasis, there is research to support a link between gut health and skin health. For example, one recent study found that 44% of participants with psoriasis reported gastrointestinal problems, compared to only 13% of the healthy controls. 

As long as you’re not cutting out any essential food groups from your diet without the guidance of a medical provider, incorporating more gut-healthy foods, like those in this recipe, might be worth a try for healthier skin.

Plant-based rice bowl recipe

Ingredients

• ½ cup brown rice
• ½ cabbage, chopped
• 6 cherry tomatoes, chopped
• ½ cup greens of your choice
• ¼ of an avocado, cubed
• ½ package of tempeh
• 1 tbsp tamari
• 1 tsp coconut oil

Dressing Ingredients

• 1 tbsp tahini
• 1 tsp mustard
• 1 tsp balsamic vinegar
• pinch of sea salt

Instructions

Cook rice while pan-frying tempeh in coconut oil and tamari until crispy, about 5 minutes. Then assemble the rice, tempeh, and veggies in a bowl. Whisk dressing ingredients in a separate bowl and drizzle over rice bowl. Top with chopped nuts or flaxseed for extra crunch.

What are the benefits?

This recipe contains a variety of vegetables, healthy fats, and fiber, all of which contain anti-inflammatory properties and promote overall health. More specifically:

• Tempeh, a fermented soybean product, contains beneficial live bacteria that can help maintain a healthy, balanced gut. 
• Brown rice is a good source of fiber, which is necessary for regular bowel movements. 
• Tahini is a healthy fat that can help your body absorb fat-soluble vitamins that support your skin barrier. 
• Leafy greens, like spinach and kale, contain antioxidants. Antioxidants shield your body from molecules called “free radicals,” which can lead to inflammation and disease when too many accumulate.
• Tomatoes and avocados contain anti-inflammatory properties, including the plant substances lycopene, phenolics, and tannins.

Planning to try this recipe? We'd love to see your creation! Share your final dish on Instagram and tag us @zesthealthinc.