Dr Will Bulsiewicz

Will Bulsiewicz MD MCSI is a board-certified, award-winning gastroenterologist and the author of the New York Times bestselling gut health book Fibre Fuelled (2020). His follow-up book The Fibre Fuelled Cookbook (2022) contains 125 recipes and 11 chapters to help you heal, optimise and level up your gut health.

theplantfedgut.com

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Dr Will Bulsiewicz’s paella

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In this recipe, the musky, piney flavour of saffron is complemented by earthy, smoky paprika and garlicky sweetness. It’s a taste of heaven.

dinner lunch Mediterranean

Method

In a paella pan or a large, shallow frying pan, heat the olive oil over medium heat. Add the onion, roasted red pepper, and sweet pepper to the pan and cook for about 10 minutes, until brown and reduced.
Add the zucchini, garlic, tomato, saffron, paprika, and cayenne and cook over medium heat, stirring occasionally, for another 10 minutes, until the vegetables are soft.
Add the rice and stock and stir once to combine, then shake the pan to evenly distribute the rice and vegetables. Reduce the heat to medium-low and let simmer for 22 to 25 minutes. Check for most of the liquid to be absorbed and the rice at the top to be nearly tender. If your rice is still not cooked, add 60ml more water or stock and continue cooking (you can also finish cooking in the oven: see tip).
Remove the pan from the heat and cover with a tight-fitting lid or foil, then place a tea towel over the lid to rest for 5 minutes (this allows the rice to finish steaming). Garnish with fresh parsley and lemon slices.

TIPS:

Once the rice is mixed in, resist the urge to stir it again in order to allow a crispy crust to form at the bottom, called a socarrat. Depending on the size of your pan or burners on the hob, you may need to finish this in the oven. Cover with foil, then finish in a 175°C oven, until the rice is cooked through.
You can use low-sodium vegan stock cubes or bouillon powder, or make your own.

	This recipe is an edited extract from The Fibre Fuelled Cookbook by Dr Will Bulsiewicz. Published by Penguin Random House Australia. Food photography by Ashley McLachlan and Margaret Wright.

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Tempeh bacon BLTA from The Fibre Fuelled Cookbook

Dr Will Bulsiewicz

Made with fermented whole soybeans, tempeh is packed with protein, prebiotic fibre and isoflavones known to have metabolic and hormonal benefits. In this recipe, it’s marinated and baked to perfection to create the ultimate healthy plant-based BLTA.

dinner lunch snack

Method

Slice the tempeh into thin, short strips. Place in a large, shallow bowl and set aside.
In a small bowl, whisk together the tamari, cumin, paprika, vinegar, and maple syrup. Pour over the tempeh and marinate for at least 30 minutes, turning once.
When ready to cook, preheat the oven to 175℃. Line a large baking tray with parchment paper or a non-stick baking mat or lightly spray with cooking spray, if using (see tip).
Place the marinated strips on the baking tray, leaving a little room in between each piece. Bake for 15 to 18 minutes, until lightly browned, flipping halfway through. Alternatively, for crispier bacon, you can panfry in a single layer for 3 to 4 minutes per side, until golden and crispy.
To assemble each sandwich, toast the bread and spread each of 4 slices with a quarter of the avocado, then layer with 2 lettuce leaves, a tomato slice, and cooked bacon. Top with the remaining bread slices.

TIP: Instead of spraying the baking tray with oil, you can line the baking tray with baking paper or a reuseable silicone sheet in order to make this an oil-free recipe.

	This recipe is an edited extract from The Fibre Fuelled Cookbook by Dr Will Bulsiewicz. Published by Penguin Random House Australia. Food photography by Ashley McLachlan and Margaret Wright.

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Low-histamine biome stock

Dr Will Bulsiewicz

This foundational vegetable stock recipe by gastroenterologist Dr Will Bulsiewicz provides gut-loving soluble fibre and polyphenols to soothe and nourish your microbiome.

basics

Method

Place the onion, carrots, celery, parsley, thyme, bay leaf, garlic, pink peppercorns, ginger, turmeric, and salt in the base of an Instant Pot or pressure cooker. Add 2 litres water. Cook on high pressure for 30 minutes, then naturally release for 10 minutes and quick release the remaining time.
Strain and reserve the veggies to use in another recipe, or freeze and reuse next time you make stock.

TIP: Histamine intolerance is one of the most common types of food intolerance that Dr Will Bulsiewicz sees in his practice, hence he has included healing recipes and a detailed chapter entitled ‘Hope for histamine intolerance’ in The Fibre Fuelled Cookbook.

	This recipe is an edited extract from The Fibre Fuelled Cookbook by Dr Will Bulsiewicz. Published by Penguin Random House Australia. Food photography by Ashley McLachlan and Margaret Wright.