Belly Good Gut-Friendly Recipes

Belly Good Gut-Friendly Recipes

When you want to have a delicious meal, but not the tummy ache afterwards because your digestive system can’t handle it, these gut-friendly recipes will be your go-to

PICKLED ONION & ASPARAGUS TACOS
Prep time: 55 min
Cook time: 45 min • Serves: 4

INGREDIENTS
For The Pickled Onion
1 red onion, sliced
cup white-wine vinegar
1 tsp sugar
Pinch salt
For The Filling
500 g asparagus heads, chopped
3 tsp olive oil
lemon, juiced
1 garlic clove, grated
cup Parmesan
1 cups butternut, cut into pieces
1 tin black beans, drained and rinsed
1 tsp cumin
Pinch cayenne pepper
For The Dressing
1 avocado, mashed
1 cup low-fat yoghurt
2 tbsp olive oil
1 garlic clove, grated
1 lime, zested and juiced
cup coriander, chopped
To Serve
8 corn tortillas or tacos
1 cup shredded cabbage

METHOD
For The Pickled Onion
Combine all the ingredients and set aside for 30 min.
For The Filling
1. Preheat oven to 200°C.
2. Toss asparagus heads in 1 tsp olive oil, lemon juice and garlic. Season with salt and pepper.
3. Lay the asparagus in a layer on a baking tray, sprinkle over Parmesan and bake for 12–15 minutes, until just tender with a bit of a crunch.
4. Toss butternut and beans with
1 tsp oil, cumin and cayenne pepper. Roast for 25–30 minutes, until the butternut is soft. Toss a few times to ensure the beans don’t burn.
For The Dressing
1. Whisk ingredients until combined.
2. Heat tortillas or tacos according to package instructions. Fill with cabbage, filling and pickled onion. Drizzle over the dressing.

 

CAULIFLOWER & SAUERKRAUT BURGER
Prep time: 35 min • Cook time: 45 min
Makes: 4 large patties

INGREDIENTS
For The Patties
1 tbsp oil
1 onion, chopped
1 head cauliflower, cut into small pieces
2 garlic cloves, chopped
1 tin chickpeas, drained and rinsed
cup oats
1 egg
1 tsp dried mixed herbs
2 tsp paprika
2 tsp ground coriander
cup couscous, cooked
1 tbsp chia seeds
cup breadcrumbs
For The Crispy Kale
1 cups kale
2 tsp olive oil
For The Curry Mayo
cup mayonnaise
cup low-fat yoghurt
tsp curry powder
1 tsp lemon juice
To Serve
4 wholewheat rolls, halvedand grilled
2 tomatoes, sliced
cup sauerkraut or
pickled cabbage
cup micro herbs

METHOD
For The Patties
1. Preheat oven to 200°C and line a baking tray with baking paper.
2. Heat oil in a pan over medium heat. Add onion and cauliflower and fry for 15–20 minutes, until the cauliflower starts to soften. Add the garlic and fry for 1 minute.
3. Transfer the cauliflower mixture to a food processor and add the chickpeas, ½ cup oats, egg, herbs and spices and blend until smooth.
4. Scrape the mixture into a bowl and add the couscous and chia seeds. Stir to combine. Place in the fridge for 10 minutes.
5. Form into 4 large patties – roll them in breadcrumbs to prevent them from sticking.
6. Place patties on prepared baking tray and bake for 6 minutes a side. Turn on the grill and grill for a further 5 minutes a side.
For The Crispy Kale
Toss the kale in the oil, then place on a baking tray and bake for 8–10 minutes until crispy. Check it regularly, as kale burns easily.
For The Curry Mayo
1. Mix all the ingredients together until combined.
2. Top the bottom half of a roll with sliced tomato, crispy kale and a patty. Drizzle over the curry mayo then top with sauerkraut and micro herbs.

 

TURMERIC LATTE
Prep time: 10 min • Cook time: 5 min
Makes: 4

INGREDIENTS
4 cups milk
3 tsp ground turmeric
3 tsp fresh ginger, grated
tsp ground cinnamon,
plus extra to serve
tsp ground nutmeg
1 tsp vanilla essence
1 tbsp nut butter
1 tbsp honey

METHOD
1. Heat the milk, turmeric, ginger, cinnamon and nutmeg in a pot over medium heat, stirring to incorporate the spices.
2. As soon as the milk starts to simmer, transfer the mixture to a blender.
3. Add the vanilla, nut butter and honey and pulse until combined and milk becomes frothy.
4. To serve, pour into mugs and sprinkle cinnamon over the top.

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