Food / 29 May, 2018 / Christina Walter

12 Gut-Friendly Recipes for World Digestive Health Day

Salmon Curry Yoghurt Spiced Cauliflower Rice

Ingredients

• 1 tsp cumin seeds
• 1 tsp coriander seeds
• 1 tbsp coconut oil
• 1 tbsp garam masala
• 2cm piece of turmeric, peeled and finely grated
• 3 shallots, finely chopped
• 2 garlic cloves, finely chopped
• 2cm piece of ginger, peeled and finely chopped
• 1?2 red chilli, finely chopped
• 200ml Natural Yoghurt
• 10g coriander, finely chopped lime juice, to taste
• 1 tbsp sesame oil
• 2 organic salmon fillets, with skin
• handful of greens (spinach, roughly chopped chard, cavolo nero or kale)
• handful of cashew nuts, toasted
• Sprinkling of Coconut Chips, Toasted
• salt and black pepper

Spiced Cauliflower Rice

• 1 tbsp cumin seeds
• 1 tsp coconut oil
• 1?2 red onion, finely chopped
• 1 garlic clove, finely chopped
• 1?2 red chilli, finely chopped (optional)
• 1?2 cauliflower (roughly 300g)
• 15g coriander, roughly chopped
• juice of 1?4 lime

Method

For the curry, put the cumin and coriander seeds into a pan over a low heat and leave for 2–3 minutes or until the the aromas are released. Transfer to a pestle and mortar and grind coarsely. Return to the pan with the coconut oil, garam masala, turmeric, shallot, garlic, ginger and chilli and saute? until the shallots have softened.

For the full recipe, please download Daylesford’s free Wellbeing in winter recipe eBook.

Recipe from Daylesford

Spiced Cauliflower Kefir Dip

Ingredients

• 500g cauliflower, chopped into small florets
• 3 garlic cloves, peeled and halved
• 1 tsp cumin seeds
• 1 tsp coriander seeds
• generous pinch of sea salt
• 10 peppercorns
• 1 tbsp lemon juice
• 75ml Organic Milk Kefir

Method

Preheat the oven to 180°C

Place the cauliflower in a baking tray with the garlic. Drizzle with olive oil and scatter with a generous pinch of salt and a good grind of pepper before tossing everything together. Roast in the oven for 15 minutes or until the florets have softened nicely.

For the full recipe, please download our free Wellbeing In Winter recipe eBook.

Recipe from Daylesford

Warming Dhal Butternut Squash Fresh Turmeric

Ingredients

• 250g peeled butternut squash or pumpkin, cut into 2cm cubes
• 3 tsp olive or coconut oil, or melted ghee
• 1 onion, finely chopped
• 2 large garlic cloves, finely chopped
• 2 cm piece of ginger, peeled and finely grated
• 1?2 tsp fresh turmeric (or 1 tsp ground turmeric), peeled and finely grated
• 1 medium red chilli, finely chopped
• 1 tsp cumin seeds
• 1?2 tsp ground cumin
• 1?2 tsp mustard seeds
• 1?2 tsp ground coriander
• 4 cardamom pods, crushed
• 700ml vegetable or chicken broth
• 185g red split lentils
• sea salt and black pepper

Tarka (Optional)

• 50ml olive oil, coconut oil or ghee
• 3 large garlic cloves, finely sliced
• 1?2 a chilli, finely chopped
• 1?2 tsp mustard seeds
• 1 tsp cumin seeds

To Serve

• cooked brown rice
• wilted greens

Method

Preheat the oven to 180°C.

Place the squash in a baking tray. Drizzle over 1 teaspoon of the oil or ghee, add a pinch of salt and pepper and toss together. Roast in the oven for 15–20 minutes or until soft.

For the full recipe, please download our free Wellbeing In Winter recipe eBook.

Recipe from Daylesford

Green Kimchi

Ingredients

Kimchi Paste:

• 100ml filtered water
• 50ml apple cider vinegar
• 2 tbsp of runny honey or 15g coconut palm sugar
• 25g ginger, roughly chopped
• 3 cloves garlic, roughly chopped
• 1 red chilli, roughly chopped
• 1 green chilli, finely chopped
• 20g coriander, roughly chopped
• juice and zest of 1 lime

Greens:

• 350g savoy cabbage
• 100g cavolo nero or kale
• 5 spring onions, finely chopped
• 1 tsp salt
• 150g spinach

Method

Begin by making your kimchi paste. Put the water, apple cider vinegar and honey/coconut palm sugar into a pan and simmer until the sugar has melted. Pour into the blender and blitz briefly with the ginger, garlic, chillies, coriander, lime juice and lime zest into a blender and blitz to a rough paste. Set aside.

Chop the savoy cabbage and cavolo nero into strips about 1cm thick and put into a large bowl with the finely chopped spring onions and salt. Massage the ingredients together until the cabbage and cavolo begin to wilt and release a little liquid.

Pour the kimchi paste over the vegetables, add the spinach and massage everything together again until a good amount of liquid gathers at the bottom of the bowl.

Pack the vegetables into a clean jar and cover with the liquid being sure to press the vegetables down to the bottom of the jar so as to ensure that they submerged. It is really important that the vegetables remain submerged beneath the liquid throughout the fermenting process. If you are having trouble with this, keep pushing the vegetables down with a spoon until they are tightly packed – alternatively leaving a small weight in the jar may do the trick.

The kimchi will be ready to eat after an hour or so but you will find that leaving it for a week to ferment in a tightly sealed jar will enable the flavours to develop beautifully.

If sealed correctly, kimchi will keep unopened in the fridge or a cool, dark place for up to two months.

Recipe from Daylesford

Bircher Muesli with Apple & Banana

Ingredients

• 1 eating apple, coarsely grated
• 50g jumbo porridge oats
• 25g mixed seeds (such as sunflower, pumpkin, sesame and linseed)
• 25g mixed nuts (such as Brazils, hazelnuts, almonds, pecans and walnuts), roughly chopped
• ¼ tsp ground cinnamon
• 100g full-fat natural bio-yogurt
• 1 medium banana, sliced
• 25g organic sultanas

Method

Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts.

Kale & Bulgur Tabbouleh with Yogurt Dressing

A low-calorie bulgur wheat salad that’s rich in iron, folate, fibre and calcium – as tasty as it is good for you!

Ingredients

• 150g bulgur wheat
• 2 eggs
• 60g baby kale or curly kale, roughly chopped
• 20g hazelnuts, toasted and roughly chopped
• 1 carrot, julienned
• 3 spring onions, roughly chopped
• 50g pomegranate seeds
• 1 tsp chilli flakes
• juice 1 lemon

For the dressing

• 100ml 0% fat Greek yoghurt
• juice and zest 1 lemon
• 2 tbsp white wine vinegar
• 1 tbsp chopped dill
• 1 tbsp chopped mint
• ¼ garlic clove, crushed

Method

Put the bulgur in a medium bowl and pour over 125ml boiling water. Mix well, cover the bowl with cling film and leave for 10-15 mins until al dente.

Bring a pan of water to the boil and add the eggs. Cook for 6 mins, then place in cold water until cool. Peel and cut in half. Put the dressing ingredients in a food processor or blender with 2 tbsp water and some salt. Blend until smooth.

Break up the bulgur with a fork and add the remaining ingredients, except the eggs. Toss with the dressing, then top with the eggs to serve.

Chicken Breast with Haricot Beans, Tomatoes and Pesto Dressing

Pulses such as haricot beans are good for the health of the gut. They contain complex carbohydrates called oligosaccharides and resistant starch that are broken down by bacteria in the gut to produce nutrients which help to keep the gut wall and other systems in the body healthy. They also contain protein and dietary fibre which help you to feel fuller for longer.

Preparation and cooking time: 30 minutes

Serves 4

Ingredients

• 4 skinless chicken breasts
• 2 tbsp olive oil
• 150g green beans, trimmed
• 400g canned haricot beans, drained
• 1 small salad onion, sliced thinly
• 12 cherry tomatoes, cut in half
• ½ lemon, juiced
• Sea salt and freshly ground black pepper
• 1 tbsp extra virgin olive oil
• Small bunch of fresh basil, torn
• 4 tbsp ready made fresh pesto

Method

1. Pour a little olive oil into a large non-stick frying pan and heat gently. Add the chicken breasts and cook each side for five minutes on a medium heat until golden brown.
2. Check the chicken is cooked by piercing the flesh with a skewer. The juices should run clear with no sign of blood and the skin should be golden. Remove the chicken from the pan and cover with foil until you are ready to assemble the dish.
3. While the chicken is cooking, boil/steam green beans for five minutes until tender.
4. Place the haricot beans into a bowl with the tomatoes cooked green beans, salad onion and torn basil leaves.
5. Add the extra virgin olive oil, a squeeze of lemon and season to taste.
6. Slice the chicken breast and place on the beans, and drizzle with the pesto dressing.

Cooks’ tip: To make a low FODMAP pesto take the leaves from a small bunch of basil, 2 tbsp finely grated Parmesan cheese, 2 tbsp pine nuts, 5 tbsp olive oil and 1 tbsp garlic oil and blitz in a liquidiser or food processor. Season to taste.

If you have IBS and are following the FODMAP diet you may wish to reduce the beans in this dish by half. Make up the difference with very thinly sliced potatoes that can be placed under the chicken while it is cooking in the oven. You could also use garlic oil rather than onions and garlic to flavour the dish.

Recipe by Dr Joan Ransley for Love Your Gut

Simple Herb Crusted Salmon

Ingredients

For the salmon

• 2 salmon fillets (6oz each)
• 1 heaping tablespoon coconut flour
• 2 tablespoons fresh parsley (or dried, if you have on hand)
• 1 tablespoon olive oil
• 1 tablespoon dijon mustard
• salt and pepper, to taste

For the salad

• 2 cups arugula
• 1/4 red onion, sliced thin
• juice of 1 lemon
• 1 tablespoon white wine vinegar
• 1 tablespoon olive oil
• salt and pepper, to taste

Method

1. Preheat oven to 450 degrees.
2. Place salmon fillets on a parchment or foil lined baking sheet.
3. Top your salmon off with olive oil and dijon mustard and rub into your salmon.
4. In a small bowl, mix together your coconut flour, parsley, and salt and pepper.
5. Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon.
6. Place in oven for 10-15 minutes or until salmon is cooked to your preference. I cooked mine more on the medium rare side at 12 minutes.
7. While the salmon is cooking, mix together your salad ingredients.
8. When salmon is done, place salmon on top of salad and consume.

Paleo Coconut Chicken Curry

Ingredients

• 1 Tbsp olive oil
• 2 cloves garlic chopped
• 1  onion diced
• 1 sweet potato peeled and chopped into 1/2 inch cubes
• 1/2 cup green onions chopped
• 2 stalks  celery chopped
• 1 organic chicken breast cooked and cut into bite-sized pieces
• 1/2 Tbsp turmeric
• 1/2 Tbsp cumin
• 1 Tbsp coriander
• 1/2 tsp onion powder
• 1 tsp salt
• 1 13.5 oz can full fat coconut milk
• 1 avocado sliced

Instructions

• Coat a large skillet with olive oil and heat on medium heat.
• When hot, add garlic and cook until slightly browned.
• Add chopped onion and more oil, if needed. Cover and cook until onions are translucent.
• Add turmeric, cumin, coriander and onion powder.
• Mix to coat onions then add sweet potatoes, celery and green onions.
• Add 1 cup water and teaspoon of salt to boil sweet potatoes. Let cook until sweet potatoes are soft.
• Add cooked chicken and coconut milk. Let simmer to mix flavors.
• Top with sliced avocado before serving.

Roasted Baby Carrot Salad with Walnuts, Chickpeas and Feta

Onions and garlic contain a type of complex carbohydrate called inulin which acts as a prebiotic. Prebiotics provide a food source for healthy gut bacteria. Nuts and seeds are a good source of dietary fibre and help to keep the gut moving. Carrots and pomegranate seeds are an excellent source of polyphenols and dietary fibre.

Preparation and cooking time: 40 minutes

Serves 4

Ingredients

• Bunch of about 12 young slim carrots, leaves and ends trimmed
• 1 red onion, roughly chopped
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 small avocado, sliced
• 100g ready cooked or canned Puy lentils
• 1 large bag rocket
• 30g walnut pieces, gently toasted in a dry pan
• Small bunch coriander, chopped
• 100g feta, crumbled
• Seeds from half a pomegranate

For the dressing

• 2 tbsp pomegranate molasses
• 1 clove garlic, crushed (optional)
• 2 tbsp virgin olive oil
• Squeeze lemon

Method

Preheat the oven to 200ºC/400ºF/gas 6.

1. Wash, but do not peel, the carrots. Lay the carrots in a roasting tray with the red    onion, drizzle with a little olive oil and sprinkle with ground cumin.
2. Place the carrots and onion in the oven for about 20 – 30 minutes until tender and a little wrinkled. Remove from the oven and allow to cool slightly.
3. Mix the ingredients for the dressing in a jar and shake well. Adjust the seasoning to your taste. This dressing should taste a little sharp.
4. Mix the remaining salad ingredients together with the cooked carrots in a bowl with half of the dressing. Lay the salad in a shallow bowl or serving platter and drizzle with the remaining dressing.

Cooks’ tip: The best way to remove the seeds from a pomegranate is to cut it in half and immerse them in a medium sized bowl full of water. Gradually tease out the pomegranate seeds from each half and remove the thin yellow skin. The seeds will sink to the bottom of the bowl of water and the thin yellow skin will rise to the surface and can be skimmed off. Drain the seeds from the water and store any extra in an airtight container.

If you have IBS and are following the FODMAP diet, reduce the red onion, avocado, pomegranate and garlic, which are all high FODMAP ingredients.

Dr Joan Ransley for Love Your Gut

Mango and Lime Sorbet

This is the simplest of desserts to make but the flavours are delicious. Mangoes contain polyphenols and dietary fibre which healthy gut bacteria thrive on. In the human gut polyphenols help to keep the lining of the gut wall healthy and free from disease.

Preparation time: 10 minutes

Serves 4

Ingredients

• 500g frozen mango chunks
• 1 lime, zest and juice
• 100ml coconut water
• 1 tbsp caster sugar (optional)
• 200g fresh raspberries
• 100g fresh coconut shavings
• Fresh mint to garnish

Method

1. Place half of the mango into the bowl of a food processor and add the juice and zest of the lime. Begin to process the mango and juice and gradually add a little coconut water until you form the sorbet. Taste and if you want to add a little sugar do so at this point. Gradually add more mango and coconut water until you achieve the consistency you like.
2. Place a few raspberries in the bottom of a tall glass and spoon the mango sorbet on top. Decorate with more raspberries, shaved coconut and fresh mint.

Dr Joan Ransley for Love Your Gut

Avocado, Peas and Feta on Toast with Poached Eggs

Peas are a good source of dietary fibre and some complex carbohydrates which gut microbes thrive on. Avocados also provide dietary fibre and a rich mix of micronutrients needed for health. Sourdough bread is made using a long fermentation method which helps breakdown gluten and some of the carbohydrates to make it more digestible.

Preparation and cooking time: 15 minutes

Serves 4

Ingredients

• 120g frozen petits pois or peas
• 1 ripe avocado
• Juice from half a lime juice
• Sea salt and freshly ground black pepper
• 80g feta cheese, crumbled
• 1 tsp fresh mint, finely chopped
• 4 thin slices of rye sourdough, toasted
• 4 fresh eggs
• 1 tsp white wine vinegar
• Pea shoots to garnish

Method

1. Place the frozen peas in a pan and cook in a little boiling water for five minutes. Drain and leave to cool.
2. Cut the avocado in half, remove the stone and scrape out the flesh taking care to extract the thin, very green layer next to the skin. Place the avocado, peas and half the lime juice in the bowl of a food processor and blitz for 30 seconds. The mixture does not have to be completely smooth.
3. Add the crumbled feta cheese and chopped mint to the bowl of the food processor. Pulse the mixture until well mixed. Season to taste and add more lime juice if needed.
4. Spread each slice of toast with a generous amount of pea, avocado and feta mixture. Arrange on a plate, top with a poached egg and garnish the dish with pea shoots.

Dr Joan Ransley for Love Your Gut