5 recipes great for gut health

| 28 Apr, 2024

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Research continues to show that it's incredibly important to look after your gut. Not only does good gut health aid digestion, it also helps with immunity, cognition, skin health, improve mental well-being and prevent us from certain cancers. Given these amazing benefits, it pays to look after your gut! So we've put together 5 delicious recipes from Good Food that contain the nutrients your gut needs to be healthy.

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Bircher muesli with apple & banana

Serves 2 - 405 kcals per serving Bircher muesli with apple & banana

Kcals 405
Fat 18.8g
Sat fat 3.7g
Carbs 45.5g
Sugar 28.2g
Fibre 6.2g
Protein 12.4g
Salt 0.19g

See the recipe in app here

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

  1. Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yoghurt 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.

Source: Good Food



Miso & butternut soup

Miso & butternut soup

Serves 2 – 287 kcals per serving Bircher muesli with apple & banana

Kcals 287
Fat 11.2g
Sat fat 1.6g
Carbs 36.2g
Sugar 14.5g
Fibre 11.7g
Protein 12.1g
Salt 2.48g

See the recipe in app here

Ingredients

  • 2 tsp rapeseed oil
  • 1 large onion, chopped
  • 400g butternut squash, skin-on, cut into chunks
  • 2 garlic cloves, chopped
  • 210g can butter beans, drained
  • 2 tsp vegetable bouillon
  • 80g shredded kale, finely chopped
  • 2 tsp sesame oil
  • 2 tsp toasted sesame seeds
  • 2 tsp finely grated ginger
  • 1 tbsp brown rice miso

Method

  1. Heat the oil in a large pan and fry the onion for 5 mins to soften. Add the squash and garlic, and stir for a minute. Add the beans and bouillon along with a litre of water, then cover and simmer for 20 mins until the squash is tender.
  2. Meanwhile, steam the kale for 10 mins, then toss together with the sesame oil, seeds and ginger.
  3. Add the miso to the soup, then blitz until smooth using a hand blender. Pour into bowls and top with the sesame kale mix to serve.

Source: Good Food



Lemony tuna & asparagus salad

Lemony tuna & asparagus salad box

Serves 2 - 280 kcals per serving

Kcals 280
Fat 9.4g
Sat fat 2.3g
Carbs 12.3g
Sugar 4.2g
Fibre 6.4g
Protein 34.5g
Salt 0.86g

See the recipe in app here

Ingredients

  • 2 large eggs
  • 200g asparagus, woody ends snapped off, spears halved
  • 160g can tuna in spring water (no need to drain)
  • 1 small red onion, very finely chopped
  • 125g cannellini bean from a can, drained
  • Zest and juice ½ lemon
  • 1 tbsp fresh chopped dill
  • 1 tsp extra virgin olive oil

Method

  1. Put a pan of water on to boil with a steamer above. When boiling, lower the eggs into the water and steam the asparagus above for 8 mins.
  2. Meanwhile, gently toss all the other ingredients together and arrange on plates or in rigid containers. Plunge the eggs into cold water to cool them a little, then peel and quarter. Add the eggs and asparagus to the tuna salad. Will keep in the fridge for 2 days.

Source: Good Food



Pea & bean shakshuka

Pea & broad bean shakshuka

Serves 4 – 200 kcals per serving Bircher muesli with apple & banana

Kcals 200
Fat 12.7g
Sat fat 2.6g
Carbs 8.2g
Sugar 4.8g
Fibre 5.1g
Protein 13.5g
Salt 0.25g

See the recipe in app here

Ingredients

  • 1 bunch asparagus spears
  • 200g sprouting broccoli
  • 2 tbsp olive oil
  • 2 spring onions, finely sliced
  • 2 tsp cumin seeds
  • Large pinch cayenne pepper, plus extra to serve
  • 4 ripe tomatoes, chopped
  • 1 small pack parsley, finely chopped
  • 50g shelled peas
  • 50g podded broad beans
  • 4 large eggs
  • 50g pea shoots
  • Greek yoghurt and flatbreads, to serve

Method

  1. Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.
  2. Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yoghurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like.

Source: Good Food



Minced beef & sweet potato stew

Minced beef & sweet potato stew

Serves 4 - 369 kcals per serving

Kcals 369
Fat 12.9g
Sat fat 3.4g
Carbs 36g
Sugar 17g
Fibre 7.3g
Protein 29.5g
Salt 0.98g

See the recipe in app here

Ingredients

  • 1 tbsp sunflower oil
  • 1 large onion, chopped
  • 1 large carrot, chopped
  • 1 celery stick, sliced
  • 500g lean minced beef
  • 1 tbsp tomato purée
  • 1 tbsp mushroom ketchup
  • 400g can chopped tomato
  • 450g sweet potato, peeled and cut into large chunks
  • Few thyme sprigs
  • 1 bay leaf
  • Handful parsley, chopped
  • Savoy cabbage, to serve

Method

  1. Heat the oil in a large pan, add the onion, carrot and celery, and sweat for 10 mins until soft. Add the beef and cook until it is browned all over.
  2. Add the tomato purée and cook for a few mins, then add the mushroom ketchup, tomatoes, sweet potatoes, herbs and a can full of water. Season well and bring to the boil.
  3. Simmer on a low heat for 40-45 mins until the sweet potatoes are tender, stirring a few times throughout cooking to make sure they are cooking evenly.
  4. Once cooked, remove the bay leaf, stir through the chopped parsley and serve with cabbage.

Source: Good Food



Article provided by Good Food

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