Malaysian Style Side Salad (Kerabu Salad) 1/2 large cucumber (approx 15cm) 100g pineapple (or any fruit, I have also used nectarine) 1 small red onion (approx 50g) Handful of fresh mint leaves Handful of peanuts chopped Dressing 1 large red chilli finely chopped (remove the seeds if you don’t like too much heat) 1 lime […]
Tag: gut health
Spicy Lemon Cod
Every time I go away I end up eating more fish, and then I come home craving more. This spicy lemon cod is easy, quick and delicious, cod is a good source of omega 3 oils when it’s wild caught! Ingredients: Wild caught cod filet – dry them off in kitchen paper before cooking them […]
Thai Style Salmon with Veg
Thai Style Salmon with Veg Fiber Points 10+ Salmon Filet 1 tsp crushed ginger 1 tsp crushed garlic 1 tbsp soy sauce Juice of a ½ lime (or tbsp apple cider vinegar) Toasted shredded or desiccated coconut (preferably unsweetened) Salad Onion (red or shallot) Mini Cucumber Carrot Juice of ½ Lime (or tbsp apple cider […]
Mango & Peanut Slaw
This was a delicious side salad, the original recipe I saw in the free Tesco magazine, and went to Aldi to buy the +! I ate this with grilled chicken and sourdough bread. Fiber Points 8+ 2 firm mangoes (I bought a tub with chopped and peeled mango for ease – and it was on […]
Breakfast Bowl for gut health
I am delighted peach season is back with us… I LOVE peaches! And yes, I keep the skin on them for additional fibre benefits (washed of course!) This breakfast bowl is not only delicious, but it’s great for the gut too! I have been including additional nuts, specifically brazil and flaxseed as they are highly […]
Nutty Rice
Nutty Rice Fiber Points: 10+ 1 cup white basmati rice 1 cup brown basmati rice 1tspn ground cumin 2tbsp sunflower seeds 2tbsp pumpkin seeds 1/2 cup dried apricot chopped 1 cup roasted cashews (if you have raw, dry fry them for a few mins) 1/3 cup pine nuts 2/3 cup almonds Dressing 1/4 cup wine […]
Pumpkin, Chickpea & Spinach Curry
Pumpkin, Chickpea & Spinach Curry Fiber Points 12+ 2 tbsp oil (coconut or Extra Virgin Olive Oil) 2 medium brown onions (sliced) 2 cloves garlic crushed 2 birdseye chillies (sliced – deseeded if you don’t want the heat) 1 tsp ground coriander 1 tsp ground cumin 1 tsp black mustard seed (optional) ½ teaspoon ground turmeric […]
Gluten Free Coconut & Almond Pancakes
I don’t know about you, but I struggle for breakfast ideas. Moving into perimenopause and learning about nutrition in these years (40+) a higher protein breakfast is suggested. Eggs if you like them are the perfect breakfast. Unfortunately for me, I don’t like eggs, so I need to find a way to get them in […]
Miso salmon
Miso Salmon Fiber Points 4+ (depending on what you have with it) Salmon isn’t only a good source of protein; it’s also good for omega-3 oils, vitamin D, vitamin b12, selenium and potassium, which are all essential for your health. Miso is a fermented (traditionally) soybean paste, and can also be made from rice or […]
Lemon & Garlic Cod
I purchased some very reasonably priced cod and an Italian lemon in lidl, and needed an easy and quick recipe. Delicious with steamed or roast potatoes, steamed veg, Sauerkraut or whatever you enjoy your fish with. The more varieties of vegetables you have, the more fiber points you will have. Cod is a great source […]
Simple Sourdough Scone
This has to be the most simple scone recipe I have ever tried, and the outcome was delicious fluffy scones! You need a sourdough starter, so if you don’t have one, you will need to make one. I quickly talk through how to make that in this video: https://youtu.be/ylBLkbbipI8?si=2olypY-va7Xq9vD0 . I have switched from the […]
Spring is sneaking in and Tomato Toast is on the menu
Tomato Toast Fiber Points 9+ I love this recipe; it’s so simple, and you can add various herbs and seeds to boost the diversity of something so simple. Sourdough bread (to get the fiber points) or a nice bloomer. You want bread that has a good surface area when you slice it. If you are […]
Saturday Kitchen – It’s still soup season!!
February is technically still winter, even though new life is peaking through in the allotment/garden/park! Soup season is still with us. Now, I know I have shared this recipe with you before… BUT it’s delicious, and I know many of you tried it out (because you messaged me to tell me)… And some people here […]
Easy Laksa Curry
Along with Indian food, Thai is up there with my favourites. It’s always full of flavour and tastes fresh and healthy! This is an easy recipe for making veggie or adding chicken, prawns or tofu if you wish. As with all the recipes I share, the more variety of veg you use, the more fiber […]
The ultimate comfort food
What is your ultimate comfort food? My absolute comfort food is macaroni cheese, chips AND garlic bread! BUT… fiber points = pretty much zero, unless I went to the bother of making the vegan version, but that just doesn’t cut it. For my new subscribers, just to update you on what the fiber points thing […]
Saturday Kitchen, Spicy Chickpeas
I have no image for this week’s recipe (without stealing one off the internet), so you will have to use your imagination!! I never use canned chickpeas, just because of the flavour of them. So, a bit of forward planning is essential if you are using dried chickpeas. And I would always recommend bulk preparation […]
Spicy Fermented Sprouts
I didn’t think I liked sprouts… to be honest, I had only tried them once and didn’t have a positive or negative reaction to them. My good friend Janice (of Nourished by Nature) said that at Christmas time, she made a spicy sprout ferment… I was inspired, so I gave it a go myself. I […]
Porridge… How do you take yours? Sweet, salty… or both??
Porridge… I think the sweet or salty, milk or water debate can be as divisive as pineapple on a pizza (it’s a solid yes for me!) How do you like your porridge? What are your rules? Me, I like both… sweet and salty in the same bowl… just like popcorn… yes you can mix it […]
Easy Hummus Recipe
I don’t like canned chickpeas, I find there is a taste from them that I don’t like, so I use dried chickpeas. You do need to soak them overnight before you cook them. I batch-cook them in my slow cooker, portion them and keep them in the freezer until I want to use them. I […]
Roasted Chickpeas – 3 flavour ideas
I am a savoury snack girl! Crisps are my vice… and I have been drifting back to snacking on them (or having them instead of a meal) a little too often just now. In my mission to help improve my gut health, I know that regularly snacking on crisps isn’t good for my health… and […]
Baked Apple (well grilled really)
Warming up my breakfast… I like to have Greek yogurt with fruit, homemade granola, brazil nuts & kefir for my breakfast. I am getting my protein, fats, carbs, fiber, and ferments all in the first meal of the day… BUT I live in Scotland, and November is cold and damp… according to Ayurveda and Traditional […]
My Soup Challenge
I was listening to a doctor talk about one of her patients who turned his health around by including a smoothie every day that had 57 different ingredients in it. He would go to the farmers market and buy whatever was in season, put it together in batches and make it up daily. He went […]
Carrot & coriander soup
Carrot & Coriander Soup Fiber Points 8+ 500g bag of carrots 1 Onion 4 celery sticks 2 bay leaves 1 tbsp Oregano 1 tbsp Basil 3 heaped tspn Bouillion or 3 stock cubes Cayenne pepper (optional & how much depends on how hot) ½ tspn black pepper Handful of fresh coriander (plus spare to garnish) […]
Spicy Tomato & Lentil Soup
Hello, Cosy in with a warming soup… Not only can soup be packed with fiber and nutrients, but because you blend it, it can be much easier to digest. If, like me, you can be sensitive to tomatoes, I find when they are cooked, I am less sensitive, but also removing the skins – so […]
Potato and leek soup
Nourishing your body is essential for better health. Gut microbiome research is coming on leaps and bounds over the last few years. The best ways to improve gut health is eating fermented foods (like the recipes I have shared in previous weeks) and increasing fiber diversity, aiming for at least 30 different sources each week. […]