Recipes
Mediterranean Black-eye Bean Salad
Harnessing The Power of Beans and Greens!
This is one of my favorite recipes from my mum that made a regular appearance on our family dinner table growing up. This dish really delivers when it comes to flavor, nutrition and fiber. Classic Turkish flavors of lemon juice and olive oil make this dish simple and delicious. Nutritionally, the beans are packed with fibre and protein, as well as plenty of vitamins and minerals especially iron. Most importantly, you will receive a good dose of antioxidants from all the ingredients in this dish and you’ll make your gut bugs super happy 😊
(Mum – I hope I make you proud with this recipe and I’ve not mucked it up 😉)
Serves 4-6.
Simple Buckwheat Pancakes
Indulge your taste buds and nourish your body with these delightful Buckwheat Pancakes! Made with hearty buckwheat flour, these pancakes offer a rich, nutty flavour that pairs perfectly with your favourite toppings.
Nutritional Benefits: Buckwheat is a nutritional powerhouse, packed with protein, fibre, and essential minerals like manganese and magnesium. These nutrients support energy levels, muscle health, and overall well-being. Plus, buckwheat’s low glycemic index helps maintain steady blood sugar levels, making it a smart choice for a balanced breakfast.
Gut Health Boost: Beyond its delectable taste and nutritional richness, buckwheat also benefits gut health and the microbiome. Its fibre content promotes digestive regularity and supports a healthy gut environment, while prebiotics in buckwheat nourish beneficial gut bacteria, aiding in digestion and nutrient absorption.
Beetroot Tikki
These tasty and super healthy beetroot tikki (beetroot chops) are based on a Bengali, Indian recipe. They packed with flavour and provide lovely red polyphenols and prebiotic fibers to support a healthy happy gut. Beetroot is especially good for sluggish bowels. These tikki are high in plant-based protein and iron making it a virtual super food for vegetarians and vegans. A dinner party favourite or a healthy snack for the kids lunchbox, these delicious beetroot yummies are sure to be a crowd pleaser.
Mint and Coriander Chutney
This vibrant green chutney is super quick and easy to make and very forgiving if you need to substitute ingredients. The main thing is mint/coriander, lemon and a pinch of salt, everything else can be substituted in or out to suit your tastes (or what you have available). Goes perfectly with beetroot tikki. Packed full of vitamins and nutrients and anti-inflammatory and digestive herbs and spices. It’s low FODMAP, vegan and gluten free.
Overnight Chia Pudding
This simple recipe for overnight chia seed pudding (GF and vegan) is yummy healthy and will help to keep you gut healthy and your bowels moving.
It’s super quick - simply mix it before bed, give an extra stir 5-10 min later, pop a lid on it and pop it in the fridge, and enjoy your tasty breakfast the next morning!
Nourishing Nettle Soup
I love spring for so many reasons. The scents of the bursting blooms, daphne, jasmine, boronia to name a few, and the gorgeous green edible goodness that rushes up from the earth, especially the edible weeds! Nettle is one of my most favoured edible herbs (or weeds). It’s vibrant, nourishing and absolutely delicious!
The Nettle that is yummy to eat in soups and stews is a different variety to the medicinal nettle you might find in your herbal tea, tablet, or tincture. It’s much less fibrous for starters which means it blends up nicely in a green soup. Many of the nutritional qualities are similar though, but the medicinal nettle (Urtica Dioica) will be a bit stronger.
Blueberry Smoothie Bowl
This simple recipe for blueberry smoothie bowl is yummy, healthy and will help to keep you gut healthy and happy. It’s gluten free, vegan and low FODMAP, and the polyphenols will give the good bugs in your gut a lovely supportive boost, especially if eaten regularly. It’s super quick and easy to make, ideal for a healthy start to the day, post exercise re-fuel or any time-of-day healthy snack.
Roasted Beetroot Hummus
This lovely creamy beetroot hummus has a lovely texture, is packed with flavour, and provides plenty of polyphenols and prebiotic fibres to support a healthy happy gut. Additionally, this dip is high in plant-based protein and iron making it a virtual super food for vegetarians and vegans. A picnic and dinner party favourite this delicious dip is sure to be a crowd pleaser, even the kids will love it!
Garden Pesto
This simple recipe for chia seed pudding is yummy, healthy and will help to keep you gut healthy and happy. It’s gluten free, vegan and low FODMAP, and the polyphenols will give the good bugs in your gut a lovely supportive boost, especially if eaten regularly. It’s super quick and easy to make, just needs a bit of setting time in the refrigerator before serving, ideally 1-2 hours.
Polyphenol Chia Pudding
This simple recipe for chia seed pudding is yummy, healthy and will help to keep you gut healthy and happy. It’s gluten free, vegan and low FODMAP, and the polyphenols will give the good bugs in your gut a lovely supportive boost, especially if eaten regularly. It’s super quick and easy to make, just needs a bit of setting time in the refrigerator before serving, ideally 1-2 hours.