Gut-healthy recipes

Recipes high in prebiotics

Also check out many more delicious healthy recipes in the Health Defence Cookbook
by TV cook Portia Spooner and Dr Paul Clayton.

https://nutrishield.com/health-defence-cookbook-online

Green smoothie

Sweet Avocado Spinach Smoothie - serves 4

• One small avocado
• One green apple(cored) with skin on
• 2 cups of kale
• 2 cups of leaf spinach
• 1 teaspoonful of grated ginger – or use a bottled preserved ginger
• 1 dessertspoon of flax seeds
• 1 tablespoonful of honey or maple syrup
• 2 cups of almond, oat, hemp, hazelnut or dairy milk
• (optional) Shot of protein powder

Blend for 60 seconds.
You are getting healthy fats from the avocado, lots of vitamins including vitamins A and K and sweetness from the apple and honey.

Red lentil soup

Red Thai Lentil Soup - serves 4

• ¾ cup red lentils
• 2 to 3 large leek bulbs, diced
• ¾ medium green chilli (optional)
• 2 cloves garlic
• 1 tsp salt
• 2 tsp turmeric
• 2 tsp curry powder
• 2 tbsp coconut milk
• 20 cashew nuts (optional)
• one-eighth of a savoy cabbage, diced
• 1litre chicken or vegetable stock
• ¼ bunch coriander leaves, roughly chopped
• 4 spoonfuls of natural yogurt

Blend, then cook on the hob for 20 minutes or microwave for 3-5 minutes.

5 Smoothie berry

Berry Banana Seed Smoothie - serves 1

• half a banana
• 1 cup of fresh or frozen berry fruits
• I cored apple but with skin on
• 1 tablespoonful of chia or flax seeds
• 150ml almond, oat, hemp, hazelnut or dairy milk

Blend for 60 seconds.

Alternative 1: You can substitute cacao powder for the seeds
Alternative 2: You can substitute ½ a mango for the berry fruits

There is good evidence that flax seeds have a protective effect against breast and prostate cancer.

tomato-soup

Four-Bean Tomato Soup - serves 2

• 1 can mixed beans, drained if in brine, or as is if in tomato sauce
• 50g cooked chick peas or lentils
• ½ large onion
• 1 clove of garlic
• 1 large tomato – or ½ tin of plum tomatoes
• Handful of parsley
• 1 tablespoonful olive oil
• Salt and black pepper to taste

Blend, then cook on the hob for 7-10 minutes or microwave to warm through.

cream soup puree of green peas

Super-Green Pea Soup - serves 4

• 1 litre chicken or vegetable stock
• 1 large onion
• 1 large head garlic
• 1 can green split peas
• 1 large leek bulb (use white section only)
• 1 large head garlic, peeled
• 3 cloves
• 1 tsp black pepper
• 1/2 bunch parsley
• 1 cup frozen peas
• 200g bacon or ham, chopped (optional)

Blend in a food mixer and simmer on the hob for about 30 minutes. Or cook in a slow cooker according to manufacturer's instructions. If using raw split peas, cook for at least 45 minutes or in a pressure cooker.