Mushroom Miso Soup

Including fermented foods in your diet is a great way to improve gut health, digestion and all round wellbeing. This is something I work on with nearly every client and can have a positive effect on their health.

Miso is an easy fermented food to add in, as it doesn’t have such a particular flavour as some other fermented foods. Miso is a thick paste made from fermented soybeans and is a staple of Japanese cooking. Go for an unpasteurised version and try not to overheat, so you avoid killing off the beneficial bacteria.

Serves 4

Ingredients:

• 1.5 litres water
• 500ml good quality broth
• 450 grams sliced shiitake mushrooms
• 1 pack tofu (drained and cut into 1.5cm cubes)
• 1 tbsp grated ginger
• 2 tbsp tamari
• 100g good quality miso paste
• 100g kale, destalked and roughly chopped
• 5 spring onions, sliced finely
• 2 tbsp sesame seeds

Method:

1. Add the water and broth to a medium sized saucepan, bringing them to a boil. Reduce to a simmer and add the mushrooms, cooking for 4 to 5 mins.
2. Add the tofu, ginger and to the simmering liquid, and cook for a further 2-3 mins.
3. Add the miso paste to a small bowl, ladle in some of the broth, and whisk to combine. Add this miso mixture to the pot and stir thoroughly. 
4. Add the kale leaves and allow to wilt of a minute or so.
5. Divide the miso soup into bowls and sprinkle with the spring onion and sesame seeds.
6. Enjoy!

Spinach and Lentil Curry

This is a great meal to batch cook. You can make a huge pot at the weekend (with the spinach you’ve grown – see below), and then divide into portions and pop in the freezer for using at another time. This means you always have a healthy meal on hand, even if you’re super busy.

Ingredients:

1 tbsp extra virgin olive oil or ghee

1 large onion, sliced finely

3 cloves garlic, crushed

1 inch ginger, skin removed and grated

2 tsp curry powder (strength to taste)

1 tsp cumin

½ tsp sea salt

Pinch of chilli flakes, to taste

Juice of 1 lime

120ml vegetable bouillon

½ can coconut milk

400g cooked lentils (you can buy these tinned)

½ pack fresh coriander, chopped

200g fresh spinach

Method:

• Heat the oil in a large chef’s pan over a medium heat. Add the onions, garlic, and ginger to the pot, and sauté gently until the onions soften.
• Add the curry powder, cumin, salt, and chilli flakes and cook briefly until fragrant.
• Add the lime juice and the stock. Stir to combine.
• Add the coconut milk, lentils, and coriander. Wilt in the spinach a handful at a time.
• Bring the curry to a simmer, then reduce the heat and simmer gently for 15 minutes.
• Serve along with rice, quinoa or naan bread.
• Enjoy!

Olive, Mushroom and Feta Frittata

This is a great quick and easy lunch recipe that’s protein-rich and delicious! Just pair with a quick green salad for some crunch.

Serves 4

Ingredients

1 tbsp olive oil

Pinch salt

Handful black olives, sliced

6 shiitake mushrooms, sliced

6 eggs, beaten

50g feta cheese, crumbled

Half a small bunch torn basil leaves

Method:

• Preheat the oven to 175ºC. Grease an oven-proof pan with the oil.
• Add the salt, olives, and mushrooms to the bowl with the whisked eggs and stir to combine. Add the egg mixture to the pan. Top with the crumbled feta cheese and bake for 20 minutes or until the frittata has set.
• Garnish the frittata with the basil leaves and serve. 
• Enjoy!

Recipe: Barbecued Harissa Sardines

These small fish are packed with nutrients that can be beneficial in the prevention of quite a few health conditions. Some of these nutrients are known to help prevent heart disease or may protect against certain cancers.

Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and omega-3 fats.

Serves 8

Ingredients:

8 sardines (or mackerel fillets)

1 heaped tbsp harissa paste

extra virgin olive oil

juice of 2 lemons

natural yoghurt, to serve

chopped coriander and parsley (optional)

Method:

• Mix the harissa paste in a bowl with a glug of olive oil and the juice of one lemon. 
• Gently massage the mixture into each fish. Place on the barbecue and cook for a minute or two on each side, brushing with more harrissa if desired. Turn the sardines very gently. 
• You can tell if they are cooked if you can pinch the flesh from the thickest part fairly easily. 
• Put all the fish on a platter, scatter with fresh herbs, a large squeeze of lemon and bowl of natural yoghurt with a dollop of harissa in the middle.
• Enjoy!

Turkey Burgers

Today is World Burger Day! While we often think of burgers as being made of beef, turkey makes an excellent alternative. Turkey is rich in protein, low in saturated fats, and a good source of B vitamins. Turkey is not just for Christmas! This recipe is a real favourite with my clients – hope you enjoy it too.

Makes 4 burgers

Ingredients:

4 shallots, roughly chopped

2 small cloves garlic, crushed

2 teaspoons dried oregano crushed with your fingertips

8 large basil leaves

3 handfuls baby spinach

Zest of 1 lemon

1 tsp coarse sea salt

Pinch of freshly ground black pepper

500g turkey mince

2 tablespoons extra virgin olive oil

Method:

• Blitz the shallots, garlic, oregano, basil, spinach, lemon zest, salt and pepper together in a food processor until finely chopped. 
• Place the mixture in a large bowl along with the turkey and mix with your hands or a rubber spatula to thoroughly combine.
• Form the mixture into 4 patties. 
• At this point it is ideal to refrigerate the burgers for a least 1 hour or as long as overnight, to really let the flavours settle in, but they’ll still be OK if you don’t have this extra time.
• Heat a grill or a grill pan over medium high heat. 
• Brush the burgers with the olive oil and cook until firm to the touch and nicely browned, 7 to 8 minutes per side.
• Serve with leafy greens and mashed root veg.
• Enjoy!

Recipe: Rainbow Smoothie

'Eating the rainbow' is something my clients here me asking them to do quite frequently! And while it sounds nice, it also does us a lot of good - particularly when we're looking at gut health.

The different pigments in plant foods denote different special chemicals called phytonutrients. Research shows us that phytonutrients can have a positive effect on our gut bacteria, which in turn may help provide us with health benefits. By eating a rainbow of foods each day, we are ensuring we get a variety of phytonutrients and hopefully happy bugs in our gut!

Makes 1 portion

Ingredients:

100g mixed frozen berries – raspberries, blueberries, blackberries

50g spinach

1 satsuma, peeled

1 inch ginger root, peeled and grated

200ml almond milk

1 tbsp ground flaxseed

1 tbsp chia seeds

200ml filtered water (and more, if thinner consistency desired)

Method:

Put all of the ingredients in a high-speed blender and blitz until thick and smooth. 

Pour into two glasses and add extra water until it’s the consistency you desire.

If you’re sick of putting up with digestive issues, why not book in for a free 30-minute digestive health mini consultation? You can do that by clicking this link here.