gut health

Combine apples, raisins and cinnamon to make this quick, light and comforting dessert. Serve with yogurt and a drizzle of maple syrup, if you like.

Cinnamon-stewed apple

sweet eating apples (about 600 grams),

cinnamon

raisins

maple syrup (optional)

Put the apples in a saucepan with the cinnamon, raisins and 2 tbsp water. Bring to a simmer, cover and cook for 10-15 mins until the apples are very

Spoon the stewed apples into bowls, and serve with a dollop of the yogurt and a drizzle of maple syrup, if you like. Will keep chilled in an airtight container for up to three days.

A nutritious anti-inflammatory healthy gut smoothie packed with superfood ingredients

Healthy Gut Smoothie

milk

¼ cup non-dairy milk of choice, I use coconut milk

banana

ice cubes

leaves

honey

mint

green tea matcha powder

Add all of the ingredients to a blender...

Add all of the ingredients to a blender and blend until completely smooth. Taste for flavor, and add a small amount of honey if desired.

English pickled onions are a genuine old-fashioned recipe.

Grandma's Pickled Onions Recipe

sea salt

water

kg baby onions unpeeled

tbs brown sugar

malt vinegar

tsp black peppercorns

tsp peppercorns

whole allspice

bay leaves

cloves

red chillies deseeded chopped

Apple and almond overnight oats (gut health)

120 g almonds

apple

100 g rolled oats

g chia seeds

tbsp maple syrup

150 g frozen mixed berries

Place 80 g of the almonds into mixing bowl and mill 8 sec/speed 8.

Add apple and grate 2 sec/speed 5.

Add oats, chia seeds, milk, maple syrup and salt and combine 5 sec//speed 3. Set mixing bowl aside for 10 minutes.

Divide mixture between serving glasses or jars. Cover and place in the fridge overnight.

Place remaining 40 g almonds into mixing bowl and chop 3 sec/speed 5. Place in a bowl and set aside.

Place frozen berries into mixing bowl and warm 2 min/100°C//speed 0.5. Serve overnight oats topped with warmed berries, reserved chopped almonds and a drizzle of maple syrup (optional).

Tuna nicoise salad (gut health)

parsley

70 g extra virgin olive oil

lemon

g kefir

apple cider vinegar

black pepper

potatoes

eggs

green beans

tuna

extra virgin olive oil spray

120 g mixed leaf salad

cherry tomatoes

100 g pitted Kalamata olives

anchovies

Place parsley into mixing bowl and chop 7 sec/speed 7. Scrape down sides of mixing bowl with spatula and repeat chop 7 sec/speed 7.

Add oil, lemon juice, kefir, apple cider vinegar (see Tips), salt and pepper and mix 10 sec/speed 3. Pour dressing into a jug and set aside.

Without cleaning the mixing bowl, place water into mixing bowl. Insert simmering basket, place potatoes into it and cook 35 min/100°C/speed 2 or until tender. Remove simmering basket with aid of spatula and set potatoes aside in a bowl to cool.

While cooking water is still hot, re-insert simmering basket. Place eggs into simmering basket. Place Varoma into position and weigh beans into it. Secure Varoma lid then cook 11 min/100°C/speed 3.

Place frying pan over high heat. Brush or spray tuna with olive oil. Season with sea salt and pepper. Then sear for 30 seconds on each side. Set aside.

Peel eggs and cut in half. Place a serving platter onto mixing bowl lid and weigh mixed leaf salad, tomatoes and olives onto it. Add anchovies, beans, potatoes and eggs. Slice tuna and arrange over salad. Drizzle over dressing to serve, using as much as desired.

A traditional Korean food, kimchi (spicy, fermented cabbage and vegetables) adds flavour and health kudos to this tofu dish

Kimchi-baked tofu

block firm tofu, cut into chunky pieces

tbsp sesame seeds, toasted

long-stemmed broccoli, halved horizontally

sugar snap peas

baby sweetcorn

jasmine rice

spring onions, thinly sliced

kimchi, drained

ginger, chopped

garlic, chopped

tbsp rice vinegar

soy sauce

Heat the oven to 200C/fan 180C/gas 6. Put all the kimchi sauce ingredients and the coriander stalks into a blender or food processor and whizz until completely smooth, then pour in 75ml of water and whizz briefly again. Pour into a small, deep baking dish and add the tofu pieces, tossing to coat. Chill for 30 minutes.

Put the sesame seeds onto a plate then lift the tofu out of the marinade and roll in the seeds. Put the broccoli, peas and corn into the baking dish, mix with the sauce then add the tofu on top. Bake for 20 minutes until golden and the vegetables have cooked.

Meanwhile, put the rice, 200ml water and a pinch of salt into a small pan and bring to a simmer. Put on a tight-fitting lid, turn the heat to low and cook gently for 10 minutes. Remove from the heat and leave to steam with the lid on for another 10 minutes, then fluff up with a fork. To serve, sprinkle over the spring onions and coriander leaves.

6 Ingredient Coconut Flour Pancakes (Biphasic &amp; Paleo)

coconut flour

Tablespoon melted ghee

salt

Mix together the coconut flour, cinnamon and salt. Add the eggs, melted ghee and water to the dry mixture and whisk until combined.

Scoop 1/4 cup of the pancake batter and pour it onto the griddle. Cook on the griddle at 250 degrees for 10 minutes. It should make three pancakes.

A delicious and easy soup recipe for a Gut-Healing Vegetable Soup that is perfect for Winter. This hearty vegetable soup is full of healthy ingredients that will help maintain your gut health and give you a boost of nutrients.

Gut-Healing Vegetable Soup

olive oil

onion,

garlic,

bone broth

tomatoes

potato, diced

green beans, chopped

cauliflower florets

oregano

thyme

Salt & pepper

garden peas

In a large pot over a medium-high heat,...

In a large pot over a medium-high heat, add the olive oil and allow to heat.

Add the onions and garlic and fry for...

Add the onions and garlic and fry for 2 - 3 minutes, or until onions are soft and translucent.

Add the celery and carrots, and cook for...

Add the celery and carrots, and cook for a further 2 - 3 minutes, or until softened slightly.

Add the remaining vegetables and the dried oregano,...

Add the remaining vegetables and the dried oregano, dried thyme, bay leaves, and seasoning.

Bring to a boil and then simmer gently...

Bring to a boil and then simmer gently for 45 minutes.

Add the garden peas just before serving and...

Add the garden peas just before serving and then enjoy!

Sweet shallots, plump raisins and sharp capers go perfectly with sardines in this nourishing Sicilian-style dish – pile the lot on toasted bread for a speedy, fuss-free meal for two

Healthy sardines on toast

tbsp red wine vinegar

pine nuts

shallot,

garlic, crushed

x 120 milliliters tins sardines

capers,

sourdough bread

tbsp flat-leaf parsley, finely chopped

salad leaves,

Put the raisins in a small bowl, cover with the vinegar and set aside for 10 minutes. Meanwhile, put a frying pan over a medium-low heat and cook the pine nuts for 1 minute or until lightly golden then immediately transfer to a plate.

Put the pan back over the heat and add the oil. Reduce the heat, and cook the shallot and garlic for 5 minutes or until the shallots have softened and are translucent. Add the raisins with the vinegar to the pan along with the pine nuts, sardines and capers. Gently stir together, trying to not to break up the fish, heating through for 5 minutes.

Meanwhile, toast the bread. Stir the parsley into the sardine mixture and divide between the toasts. Season lightly to taste. Serve with the salad leaves alongside.

This will kill any bug you have lurking around, we are pretty confident. It may even strip the polish from furniture as another tip! Fight off the flu

Thermomix recipe: Fire Cider Tonic

Grams ginger

Grams Fresh Turmeric roughly chopped

Pineapple-fresh peeled, cored and diced

Orange, sliced thinly

Lemon, sliced thinly

Fresh jalapenos, halved lengthways

Milliliters Apple Cider Vinegar

Place ginger, turmeric and half the pineapple into the Thermomix bowl and chop *4 sec/speed 6*. Pour into a 2 litre glass jar.

In the jar, add the orange, lemon, jalapenos and remaining pineapple, then top with apple cider vinegar and water. Make sure you place a piece of baking paper on top of the jar opening before closing with a metal lid. This stuff is strong!

Keep refrigerated and serve heavily diluted to taste with sparkling water or hot water to create a tea.

Whip up this antioxidant-rich acai bowl for a quick breakfast, snack or even a fruity midweek dessert. Top with nut butter, seeds and fresh fruit, if you like

Acai bowl

pack of frozen unsweetened acai pulp

mixed berries

granola

nut butter

fresh fruit

hemp seeds

Run warm water over the frozen acai sachet to loosen it from the pack. Put the acai pulp (or acai powder and ice cubes), banana, berries and liquid in a blender, and blitz on high for 2-3 mins or until smooth and creamy. Pour the mixture into a bowl and top with your favourite toppings, such as granola, nut butter and fresh fruit. Hemp seeds provide additional protein.

K﻿ick start your morning with this gut-friendly breakfast Greek Yogurt Parfait. It&#x27;s aneasy, delicious protein and fiber-packed breakfast that&#x27;ll improve your digestion and keep your gut happy and healthy.

Greek Yogurt Parfait

chia seeds

unsweetened granola

blueberries

raw honey (optional)

In a small bowl, mix Greek yogurt with...

In a small bowl, mix Greek yogurt with the chia seeds.

In a separate bowl or jar, spoon half...

In a separate bowl or jar, spoon half of the Greek yogurt mixture. Top it with half of granola and blueberries.

Add the remaining Greek yogurt and layer it...

Add the remaining Greek yogurt and layer it with the rest of the granola and blueberries. Drizzle 1/2 teaspoon honey if you'd like additional sweetness. Enjoy!

A simple guide to making this homemade Kombucha DIY - including a pomegranate kombucha flavour option - for tangy, fizzy and delicious kombucha every time.

How-to: DIY Homemade Kombucha

brown sugar

glass container big enough

muslin cloth

Begin by sterilising all of your glass containers and utensils by rinsing them with boiling water then drying them in the oven at around 120C, till completely dry.

Begin by preparing your sweetened tea. Put the tea bags and sugar in the glass container. Boil the water and pour in the glass container over the tea and sugar. Stir.

Let the tea steep for 30 minutes, then remove the bags- this is your sweet brewed tea.

Let the tea cool down to room temperature. The liquid needs to be at about 20-25ºC, so the SCOBY can survive in it. When the tea has cooled down, add the Kombucha culture SCOBY along with the starter liquid. Note that it might float at the surface or sink to the bottom. *

Cover with the material of your choice and secure with the elastic band or a rubber band. This allows for proper air circulation. I used muslin cloth because I've never had issues with flies in my apartment. However, if you're even slightly worried about this then use a kitchen towel, some breathable cotton or even a couple of paper towels, so no flies will be able to wriggle their way into the jar. 

Store in room temperature, away from sunlight (!), for between 7-14 days. Temperatures at around 20-23ºC will result in a slower, less sour Kombucha. A little higher temperature of 24-27ºC means the kombucha will ferment faster. Make sure the temperature never goes above 30ºC as then the kombucha will have an unbalanced flavour. In the UK I'm used to lower temperatures, so I keep it in a warm cupboard in my kitchen and check on it every few days. 

Knowing when the kombucha is ready:Look at the darkness of the tea when you first add the SCOBY. As the liquid ferments, it will become slightly cloudier. This is one sign that the process is working.

You should also notice a difference in smell. Your homemade kombucha will start with a very neutral 'tea' aroma but will get more 'vinegary' during the fermentation process. 

Note* If it begins to smell rotten or 'cheesy' though, then this can mean something has gone wrong, and there may be mould on your SCOBY.

After about seven days, taste test a bit of the brew with a clean spoon. If it tastes slightly fruity and not like &quot;regular&quot; tea, it is ready. If it still tastes tea-like, wait a couple more days and try again. Feel free to stop the fermentation at a time when the brew suits best your taste buds and palette. As you get used to brewing homemade kombucha you'll quickly learn the fermentation time that suits your taste buds the best.  Mine is around 9-10 days.

When the brew is ready, pour out most of the liquid into your desired bottles. Keep a bit of the brew, so the SCOBY doesn't dry out. You can keep the SCOBY this way, even if you are not making more kombucha right way - just keep it in its jar at room temperature, not in the fridge. 

Next, you need to decide if you want to flavour your kombucha, for a second ferment. I've had different advice regarding the next step, with the leaflet that came with my SCOBY telling me to refrigerate the kombucha for a few hours, allowing it to carbonate - before enjoying.  However, my kombucha-making friends swear by leaving theirs at room temperature -saying that refrigeration stops the carbonation process.  I'd say experiment to see if it makes a massive difference for you. Mine carbonated in the fridge as well as out of it.  I've personally found that my plain kombucha can get fizzier, the longer it's left in the fridge. I've also heard that it doesn't really 'go off' as such and can be kept indefinitely  - if refrigerated-. To be safe, I like to consume mine within a month, though.

Flavouring/second fermentation of your homemade kombucha:This is my favourite part of the process - where we can flavour our homemade kombucha and allow it to get its second fermentation and carbonates like soda.  Sweet, fruits added to the kombucha will encourage a lot of carbonation for super bubbly results. My current favourite option is pomegranate kombucha - I love the fresh, punchy flavour. 

To get pomegranate juice, first, deseed two pomegranates in a bowl of water. This is an easy way to get the seeds cleaned. Then using a nut milk bag or a muslin cloth, squeeze as much juice as you can. This is your fresh pomegranate juice. 

To flavour 2L of pomegranate kombucha, you only need about 3/4 cup of fruit juice. The fruit juice only needs to be about 10% of the total liquid content. Of course, you can add a bit more or less, to suit your taste. 

Use bottles (or a big bottle)  with caps that can withstand pressure. The natural sugars from the fruit will lead to natural fizz (creation of CO2). Fill up only about 3/4 of the bottles for this pomegranate kombucha.

Keep the bottles in room temperature, in a warm dark place for around three days. And every day, &quot;burb&quot; the bottles to remove the pressure (open and close the caps lets the CO2 out).

Taste test the flavoured brewing kombucha in 3 days. The longer you leave it, the fizzier it will get until it suits your taste. **

Once ready, refrigerate. As long as it's refrigerated, I've heard you can keep it indefinitely. I usually consume it within 2-4 weeks, while preparing new batches consistently - so I never run out. 

Kombucha is best enjoyed cold or over ice. It can also be added to cocktails. I drink kombucha daily since beginning to make my own kombucha at home, and I love it. 

Fermentation/brewing your homemade kombucha DIY:

https://content.jwplatform.com/videos/tKKup5Ri.mp4

Homemade Kombucha DIY

A fresh new way to serve salmon – with a white miso, rice vinegar and finely grated ginger sauce. This recipe is high in protein and low in salt

Top 16 gut health recipes from across the web

The most viewed gut health recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Cinnamon-stewed apple

Healthy Gut Smoothie

Grandma's Pickled Onions Recipe

Apple and almond overnight oats (gu...

Tuna nicoise salad (gut health)

Kimchi-baked tofu

6 Ingredient Coconut Flour Pancakes...

Gut-Healing Vegetable Soup

Healthy sardines on toast

Thermomix recipe: Fire Cider Tonic

Acai bowl

Greek Yogurt Parfait

How-to: DIY Homemade Kombucha

Miso salmon

Vegan Green Goddess Dressing

Black bean spaghetti bolognese (gut...

Top 16 gut health recipes from across the web

The most viewed gut health recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Cinnamon-stewed apple

Healthy Gut Smoothie

Grandma's Pickled Onions Recipe

Apple and almond overnight oats (gu...

Tuna nicoise salad (gut health)

Kimchi-baked tofu

6 Ingredient Coconut Flour Pancakes...

Gut-Healing Vegetable Soup

Healthy sardines on toast

Thermomix recipe: Fire Cider Tonic

Acai bowl

Greek Yogurt Parfait

How-to: DIY Homemade Kombucha

Miso salmon

Vegan Green Goddess Dressing

Black bean spaghetti bolognese (gut...

The most viewed gut health recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine