RECIPES TO SUPPORT GUT BACTERIA

by Daphne Lambert

Here are a some seasonal recipes using green leaves, vegetables, legumes and lacto fermented foods all of which can help support beneficial gut bacteria and a rich gut bio-diversity.


WINTER

Split green pea soup

Roast carrot & sprouted lentil salad

Artichoke houmus

Red cabbage & Brussel sprout salad

Sauerkraut sushi


SPRING

Nettle soup

Artichoke & asparagus salad

Vegetable salad with miso sauce

Wilted spring leaves with red haricots beans & thyme

Quinoa with herbs


SUMMER

Globe artichokes with tapenade

Butterbean salad

Roast leeks with ginger & lemon

Hot chili sauce

Beetroot kvass


AUTUMN

Squash, sweetcorn, lentil & sage soup

Miso soup

Kale with sweet potatoes & hazelnuts

Celeriac & carrot salad

Kale salad


Split green pea soup

serves 4 - 6

1 onion peeled and chopped

2 cloves garlic finely chopped

3 tablespoons olive oil

2 leeks, cleaned and cut into fine rings

2 celery stalk, chopped

2 carrots chopped

200g dried split green peas soaked overnight (Hodmedod’s British split green peas)

2 strips wakame

1 litre vegetable stock

½ teaspoon thyme leaves

1 bay leaf

5 sage leaves

handful chopped parsley

chilli powder


Cook the onion and garlic in the oil until soft add the thyme, the remaining vegetables, the well-drained peas and stir well, pour over the stock add the bay leaf and wakame and bring to the boil. Simmer gently for 1 hour or until the peas are soft.

Cool for 10 minutes, remove the wakame then blitz in a food processor until smooth.

Return to the pan. Finely shred the wakame, and add to the soup with the finely shredded sage and the chopped parsley.

Gently reheat, season if necessary and serve in warmed bowls.


Roast carrot & sprouted lentil salad

serves 4

300g carrots (whole if small or cut into chunks if large)

3 tbsp extra virgin olive oil

½ tsp cumin seeds

sea salt & black pepper

Juice & zest of 1 lemon

½ tsp honey

½ tsp wholegrain mustard

2 handfuls sprouted green lentils

2 handfuls mizuna very roughly chopped.


Oven to 200C/180C fan/ gas 6.


Toss the carrots in 1 tbsp oil, the cumin seeds and season with salt & pepper. Tip on a baking tray and roast for 30-35 mins until soft and slightly charred around the edges, cool.

Whisk together the remaining oil, the lemon zest and juice, honey and mustard.

Toss the carrots, sprouted lentils and mizuna in the dressing and serve.


Artichoke houmus

350g peeled and roast Jerusalem artichoke

2 tablespoons tahini

3 cloves garlic crushed

juice and zest of 2 lemons

black pepper & salt


Blend the cooked artichokes to a smooth consistency add the remaining ingredients and blend adding water if necessary until you have a smooth cream.


Red cabbage & Brussels sprout salad

serves 6

½ red cabbage – very finely sliced

250g Brussels sprouts – very finely sliced

4 celery sticks cut into fine slices

6 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon Dijon mustard

black pepper & salt

seeds from 1 pomegranate

handful of almonds sliced and toasted


Place the red cabbage, Brussels & celery in a bowl.

Mix together the olive oil, lemon juice, mustard, salt & pepper and mix through the vegetables and leave to stand for an hour. Pile into a dish and top with pomegranate and almonds.


Sauerkraut sushi

serves 4

300g short grain brown rice

1 tablespoon rice vinegar

½ teaspoon honey

4 toasted nori sheets

4 tablespoons sauerkraut

handful sprouted alfalfa

1 carrot cut into matchsticks

1 tablespoon freshly grated horseradish

handful flat leaf parsley

tamari for dipping


Put the rice in a pan with 600ml water. Bring to the boil, lower the heat and cook until the water is absorbed and the rice is tender, adding more water if necessary. Stir through the vinegar and honey and leave to cool.

Lay a nori sheet on a sushi mat or piece of parchment paper.

Cover with rice leaving a 1cm border at the top and bottom. Put a layer of sauerkraut over the rice then alfalfa, carrots, horseradish and parsley.

Fold the bottom edge of the seaweed over the filling, then roll it up firmly. Dampen the top border with a little water to help seal the roll. Repeat to make 4 rolls. Cut into pieces and serve with tamari for dipping.


Nettle Soup

serves 4 – 6

500 g nettle tops

350 g potatoes peeled if necessary & roughly chopped

500ml well flavoured vegetable stock

salt & pepper


Plunge the nettle tops into 500ml boiling water for 30 seconds, drain reserving the water for cooking the potatoes. Refresh the nettles in cold water. Set aside.

Put the potatoes, stock and reserved nettle water into a pan, bring to the boil, then reduce the heat and simmer until the potatoes are tender. remove from the heat, cool slightly, add the nettle tops to the pan, then process to a purée in a food processor. Return to the pan and gently bring back to the boil. Season as necessary with salt and pepper.


Artichoke & asparagus salad

4 artichokes, trimmed down to the tender leaves and choke removed

juice of 1 lemon

4 tbsp olive oil

bunch of parsley

bunch of chervil

2 tablespoons apple cider vinegar

20 asparagus spears

4 handfuls salad leaves

2 spring onions outside leaves removed and trimmed

sea salt & black pepper


Pop the artichokes into a pan of boiling water with the lemon juice & ½ teaspoon salt. Cook for about 20 minutes or until soft. Strain, place in a bowl and spoon over 1 tablespoon of olive oil

Cut any woody ends off the asparagus and if necessary trim the stem with a peeler. Cook the asparagus for 2 mins, then drain and tip into iced water. Leave until cool, drain & set aside.

Remove the leaves from the chervil and parsley and chop, finely slice the spring onions. Combine the remaining 3 tablespoons of olive oil, apple cider vinegar, herbs and spring onions together.

Cut each artichoke into 4 wedges and cut the asparagus into 1” pieces and place into a bowl with the salad leaves. Mix in the dressing, divide between 4 bowls and serve.


Vegetable salad with miso sauce

serves 4

handful of dulse soaked and chopped

2 oz sprouted sunflower seeds

1 carrot, finely shredded

1 leek, finely shredded

1 head of broccoli in tiny florets

1 tablespoon tamari

1 tablespoon rice vinegar


Miso sauce

1 tablespoon grated ginger

1 tablespoon grated horseradish

2 cloves finely chopped garlic

2 tablespoons light miso

1 tablespoon sesame oil

1 tablespoon olive oil

1 tablespoon water

4 handfuls salad leaves


To make the vegetable salad. toss all the ingredients together.

To make the miso sauce – blitz all the ingredients together, adding a little water if necessary to make a pouring consistency.

Divide the salad leaves between 4 plates, top with the vegetables & spoon over miso sauce


Wilted spring leaves with red haricots beans & thyme

serves 4

1 x 400g can Hodmedod red haricots beans

2 tablespoons olive oil

2 red onions thinly sliced

4 cloves garlic thinly sliced

4 large handfuls of spring green leaves (wild garlic, chickweed, lambs lettuce, sorrel, spinach)

1 chili seeded and chopped

2 teaspoons finely chopped thyme

salt, pepper, lime

4 slices rye toast


Cook the onions for 2-3 minutes in the olive oil add the garlic, chili, drained haricots beans & thyme and cook until tender adding a splash of water if necessary. Add the greens & cook for a further 2 minutes until wilted. Season with salt, pepper and a splash of lime. Serve piled on rye toast.


Quinoa with spring herbs

serves 4

3 tablespoons olive oil

2 onions finely sliced

3 leaves of lovage finely shredded

225g quinoa (Hodmedod)

450ml vegetable stock

1 large handful of herbs – parsley, tarragon, chives, chervil, rocket, fennel, wild garlic– whatever you have, roughly chopped

25g butter or splash of olive oil

salt & black pepper


In a thick bottomed pan gently cook the onions in the oil with an equal amount of water. When they have softened and the water has evaporated add the lovage and quinoa, stir well then tip in the stock and allow to cook for 15 minutes, by which time the quinoa should be cooked and all the liquid absorbed.

Remove from the heat and fork in the herbs and butter or olive oil.


Globe artichokes with tapenade

serves 4

1 lemon quartered

4 globe artichokes

5 tbsp olive oil

4 tablespoons tapenade


Bring a large pan of salted water along with the lemon 1/4’s to the boil. Cut the stalk off each artichoke and drop in the water Boil the artichokes for 25-45 mins (depending on size) they are ready when the base feels tender when the tip of a knife is inserted.

Strain the water off the artichokes and divide between 4 plates. Put a tablespoon of tapenade in a ramekin on each plate. To eat, pull off the leaves, dip the bottom end into the tapenade and discard the tips of the leaves. When you get to the middle, scrape out the hairy ‘choke’ and eat the artichoke heart.


Tapenade

1 lb stoned black olives

4 oz capers, if the capers are preserved in vinegar, soak for at least 30 minutes before using.

1 clove garlic

2 tablespoons chopped parsley

2 teaspoons chopped thyme

3 tablespoons olive oil


Pound all the ingredients for the tapenade in a mortar to make a textured paste.


Butterbean salad

serves 4

2 pointed red peppers

1 red onion

400g tin of butter beans (or Hodmedod’s gog magog beans)

1 garlic clove very finely chopped

2 teaspoons smoked paprika

1 teaspoon finely chopped rosemary

1 tablespoon apple cider vinegar

4 handfuls of watercress

4 tablespoons olive oil

sea salt and freshly ground black pepper


Preheat your oven to 220C/Fan 200/Gas 7.


Cut the peppers in half. remove core & cut into 2cm slices. Peel & cut the red onion into 8 wedges Toss with 1 tablespoon of olive oil. Season. Tip onto a baking tray. Roast for 10-15 mins or until a little charred around the edges.

Drain the butterbeans tip into a bowl add the garlic, smoked paprika, rosemary and 1 tablespoon of olive. Mix well together.

Whisk the apple cider vinegar with 2 tablespoons olive oil with a good pinch of salt and twist of black pepper. Toss the watercress through the dressing.

Toss the roasted pepper and onions with the butterbeans & watercress and divide between 4 bowls.


Roast leeks with lemon ginger marinade

4 leeks

olive oil

250ml vegetable stock

zest of 1 lemon

juice of 1 lemon

1 tablespoon ginger

2 tablespoons olive oil


Cut the green tops from the leeks and save for another dish. Cut the white into 2” lengths. Oil an ovenproof dish. Arrange the leek pieces neatly in the dish pour over the stock, sprinkle over more olive oil and roast for 20 minutes.

Blend lemon, ginger and olive oil together.

Remove leeks from oven and arrange on serving dish. Pour over marinade. Serve at room temperature.


Hot chili sauce

1.25k fresh chili peppers, habanero varieties are a good choice.

6 garlic cloves peeled and finely chopped

1 tablespoon unrefined cane sugar

2 teaspoons salt

125 ml/4 fl oz whey


Remove the stalks from the chilies and roughly chop, then put all the ingredients into a food processor and blend to a smooth paste.

Fill a glass jar with the chili paste and leave it covered in a warm place for about a week, when the bubbling subsides pour the sauce into bottles and store in the fridge where it will last for up to 3 months. Use to enliven more or less any savoury dish makes a great dipping sauce.


Beetroot kvass

4 medium beetroot

1 tablespoon salt

100 ml/3½ fl oz whey

water


Peel your beetroot and cut into 1 inch pieces. Put the beetroot into a 2.25 litre/ 4 pint jar.

Sprinkle the salt on to the beetroot, add the whey and top up with water leaving a 2 inch gap at the top. Stir well. Loosely fit a lid and leave in a cool dark place for 2 -5 days. When the kvass is effervescent transfer to the fridge.


Squash, sweetcorn, lentil & sage soup

serves 6

2 tablespoons olive oil

300g firm fleshed squash (red kuri, butternut, crown prince, musquee de Provence)

1 onion

2 leeks,

1 sweetcorn cob,

1 garlic clove finely chopped

1 tsp smoked paprika

100g green lentils

1.25 litres vegetable stock

6 sage leaves finely shredded

sea salt and freshly ground pepper


Peel, seed and cut the squash into small pieces.

Trim the leeks, wash as necessary and slice thinly.

Peel & chop the onion

Remove the leaves and silk from the sweetcorn and slice the kernels away from the cob.

Put the oil into a large pan, tip in the squash, onion, leeks and garlic soften for about 5 mins.

Add the paprika and lentils, stir well then tip in the stock

Bring to the boil, cover and simmer for 35 mins. Cool slightly and then ladle into a processor and blitz until smooth.

Return to the pan add the corn kernels and finely shredded sage leaves and cook for 5 minutes.

Stir into the soup along with the sweetcorn kernels. Cook for 4-5 mins.

Taste, adjust the seasoning and serve.


Miso Soup

serves 4

750ml dashi – see below

8 fresh shiitake mushrooms thinly sliced

200g kale or mustard greens chopped

1 chili finely chopped

handful flat leaf parsley chopped

4 dessertspoons red rice miso

1 teaspoon mirin


Bring the dashi to the boil and add the shiitake, kale or mustard greens, chili and parsley.

Lower the heat and simmer for 10 minutes. Remove the soup from the heat and let stand for 3 minutes.

Mix the miso and mirin together with a couple of tablespoons of water and add to the soup, stir well and serve.


Dashi

1 piece of kombu seaweed

6 shiitake mushroom

1½ litre water.


In a pot soak the kombu and mushrooms in the water for at least 1 hour.

Slowly bring the pot with the soaked kombu, shiitake and water to the boil.

Lower the heat and simmer for 10 minutes. Strain and set the kombu and shiitake aside to use in another dish.


Kale with sweet potatoes & hazelnuts

250g kale

2 medium sweet potatoes scrubbed and cut into chunks

1 tablespoon olive oil

salt, pepper

2 handfuls of sprouted alfalfa

2 tablespoons hazelnuts very lightly toasted and roughly chopped

Dressing

4 tablespoons olive oil

1 tablespoon balsamic vinegar

1 tsp Dijon mustard

1 teaspoon honey

2 cloves garlic very finely chopped

salt & freshly milled black pepper


Preheat the oven to 200 degrees.


Toss the sweet potatoes with the 1 tablespoon of oil and spread on a baking tray. Roast for 20 minutes or until soft in the middle and crisp on the edges

Discard any large stalks from the kale roughly chop

Bring a pan of water to the boil and blanch kale for 2 minutes. Drain, refresh in cold water, and place in a bowl.

Put the dressing ingredients in a jar with a lid and shake well to mix. Pour over the kale and gently mix. Divide the kale between 4 bowls, pile the sweet potato on top, then the alfalfa and sprinkle over the hazelnuts.


Celeriac & carrot salad

serves 4

1 celeriac, peeled & grated

1 large carrot, peeled & grated

small bunch chives finely cut

6 tbsp almond mayonnaise

juice ½ lemon

sea salt & black pepper


Put the celeriac & carrots in a large bowl with the chives. Mix the mayo and lemon juice together and season well, before mixing thoroughly into the veg.


Almond dip

100g soaked skinned almonds

juice of 1 large lemon

1 teaspoon whole seed mustard

½ teaspoon sea salt

120 ml olive oil

good twist of black pepper

pinch of paprika


Process the nuts in a blender until quite fine but do not allow to oil. Add the lemon juice, mustard, salt and olive oil. Blend together, adding a little water if necessary, until smooth and creamy. Finish with a twist of black pepper & a pinch of paprika. Quick and easy dip for raw vegetables also good as a green salad leaf dressing, really delicious on steamed broccoli.


Kale salad

1 large bunch of kale

1 teaspoon salt

2 teaspoons lemon juice

2 tablespoons olive oil

1 stick of celery

1 avocado


Wash and dry the kale. Fold the leaves in half and slice away the tough stalk (save for juicing or compost). Cut into very fine ribbons. Add the salt and massage gently until it wilts, add lemon and massage again. Blend the celery, avocado and olive oil together. Pour over the greens and gently mix.

BACK TO RESOURCES