The gut-loving recipes to know

Triple-green muffins

Gluten free - vegetarian - high fibre

Ingredients

• 6 medium free-range eggs
• 1 tsp red pepper flakes
• 125g kale
• 125g chard
• 125g spinach
• 200g quinoa
• 50g ground flaxseed
• Handful fresh herbs (basil, parsley or coriander)
• 50g crumbled feta
• 25g pumpkin seeds
• 25g sunflower seeds
• Salt & pepper
• Olive oil

Method

1. Preheat the oven to 180°C/fan 160°C/gas 4. Grease 6 cups of a muffin tin with olive oil and line with baking paper.
2. Roughly shred the greens and herbs on a chopping board. Add to a large mixing bowl. In a separate bowl whisk the eggs. Add the beaten eggs to the shredded greens, along with the red pepper flakes and ground flaxseed. Season and mix thoroughly.
3. Divide the mixture evenly between the prepared muffin cups. Add the crumbled feta and sunflower and pumpkin seeds on top.
4. Bake in the oven for 18-20 mins, until the muffins are set and golden.
5. Remove from the oven and leave to cool slightly, before releasing from the tin. Store in an airtight container in the fridge for up to 4 days.

Spiced green crêpes with spinach, kefir and avocado

Vegetarian - fermented - serves 4

Ingredients - Pancakes

• 125g spelt flour
• 2 large eggs
• pinch of salt
• 100ml milk or oat milk
• 1 garlic clove
• 1 handful of fresh coriander
• ½ tsp cumin
• ½ tsp cardamom
• 1 handful of spinach
• Sea salt
• 1 tbsp butter

Ingredients - Toppings

• 2 handfuls spinach
• 2 tbsp milk kefir
• 1 avocado, diced
• 1 200g tin of sweetcorn
• 2 spring onions, finely sliced
• ½ tbsp chilli flakes
• 1 tbsp lemon juice
• Pinch of pepper
• 240g brown basmati rice

Method

1. Add garlic, coriander, spinach, cumin and cardamom to a blender and blend until it’s a smooth green paste.
2. In a large mixing bowl add the flour and create a well, then add the eggs, slowly whisking them into the flour. Add salt and stir, gradually add the milk, followed by the green paste and whisk to combine.
3. Leave to rest for 20 minutes at room temperature until bubbly on top.
4. In a separate bowl mix the topping ingredients. Season with salt and pepper.
5. Add butter to an 8-inch non-stick frying pan on a medium heat. Once hot, whisk the batter then ladle 60ml into the pan. Cook for 2 minutes, then flip and cook for 1 minute more.
6. Transfer to a plate and repeat with the rest of the batter.
7. Serve the crêpes with the salad topping.

Fibre-packed lentil bolognese

High fibre - vegetarian - double your quantities and freeze

Ingredients - Sauce

• 1 tbsp olive oil
• 1 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 tsp tomato puree
• 75ml dry white wine (optional)
• 1 x 400g can chopped tomatoes

Ingredients - Bolognese

• 10g dried mushrooms
• 250g packet puy lentils
• 400g wholemeal pasta
• Handful of parmesan or vegetarian hard cheese, finely grated

Method

1. Heat the olive oil in a large saucepan set over medium heat.
2. Add the onion, carrot and celery, season and stir around the pan.
3. Reduce the heat to low, cover and leave for 10 mins, stirring occasionally to stop it from catching.
4. Turn the heat back to medium, add the tomato puree and stir around the pan for a minute or two.
5. Pour over the wine if using and let bubble away.
6. Add the tomatoes and 200ml (about half a can) of water and bring up to the boil. Leave to simmer for 20 minutes.
7. Use a stick blender to whiz until smooth and season to taste. Meanwhile, cover the mushrooms with boiling water and leave for 5 minutes until softened.
8. Add to the pan along with the soaking water and lentils and simmer for 10-15 minutes.
9. Meanwhile, cook the pasta according to packet instructions.
10. Drain, reserving a little of the cooking water, and toss through the sauce.

Cacao spiced granola with baked pear

Gluten free - dairy free - vegetarian - vegan - high fibre

Ingredients

• 60g sunflower seeds
• 60g pumpkin seeds
• 60g almonds60g cocoa nibs
• 60g coconut flakes
• 60g ground flaxseed
• 2 tbsp sesame seeds
• 1 tbsp cinnamon
• 60g gluten-free flour
• 3 tbsp coconut oil (melted)
• 3 tbsp maple syrup
• 120g gluten-free oats
• Pinch of salt
• 4 pears
• 1 tbsp honey (or maple syrup)
• 1 tsp cinnamon

Method

1. Pre-heat oven to 200°C/fan 180°C/gas 6 and line two medium-sized baking trays with baking paper.
2. Slice the pears into halves and remove the core. Place onto one of the baking trays and drizzle with the honey and cinnamon. Set aside.water and finely chop.
3. Mix all the dry granola ingredients into a big bowl, then stir in the melted coconut oil and maple syrup. Mix well, until everything is lightly coated. Evenly spread the granola mixture onto the second lined baking tray.
4. Place both the pears and the granola into the oven for 30-35 mins. Stir the granola halfway. Allow both to cool.
5. Serve the granola and half a pear with a spoonful of kefir yoghurt and a handful of pomegranate seeds.

Fibre cracker

Dairy free - gluten free - vegan - vegetarian - high fibre

Ingredients

• 130g sunflower seeds
• 100g pumpkin seeds
• 70g chia seeds
• 70g sesame seeds
• 40g whole flax seeds
• 1 tsp salt
• 360ml water

Method

1. Pre-heat oven to 200°C/fan 180°C/gas 6 and line two medium-sized baking trays with baking paper.
2. Mix all the ingredients together and leave for 15 minutes allowing the chia seeds to soak up the water.
3. Once the mixture has thickened, stir and then split over the two lined baking trays spreading thinly (around 4mm thick).
4. Place in the oven and bake for 50 minutes (switching the trays around halfway through). If crackers don’t feel crisp after 50 mins, return to the oven for another 5 to 10minutes.
5. Remove from the oven and allow to cool before breaking into crackers.