THEGAYUK

Tag: Digestion Helper Recipes

These recipes have been specially formulated to help with digestion.

  • RECIPE | Herby Turkey Samosas

    Antioxidant Rich  / Digestion Helper

    Makes 32 small samosas – good for a crowd

    An abundance of lively fresh herbs, anti-oxidant power houses sweet potatoes & red onions, heart helper garlic, lean turkey mince and super spice turmeric fused to fill my delicious nutritious baked samosas. Utilizing flour tortillas in place of pastry, and feel free to go with your personal preference of tortilla.

    Turmeric can rapidly increase the antioxidant capacity in your body, which will really work along side the sweet potato, red onion, coriander, parsley, and mint as all these are abundant in anti-oxidant ammo!

    CORIANDER – A great source of vitamin K (great for bones and teeth). It’s also high in antioxidant vitamins A & C, which promote healthy immune system function. Coriander is also beneficial for people suffering with skin disorders (eczema and dryness). Coriander is also good for stimulating our digestion system.

    PARSLEY – The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. Containing a high amount of enzymes, parsley benefits digestive activity .

    FRESH MINT – One of mint’s best attributes is it’s anti-oxidant properties. Fresh mint also may help healthy digestion due to it being an anti-inflammatory. Mint also stimulates digestive enzymes which absorb nutrients from food, consuming fat and converting it into usable energy, which may help with weight management.

    RED ONION – Any dark fruit or vegetable is going to be anti-oxidant rich, but with the red onion it also contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE:

    Ingredients.

    2 packs of 8 white flour tortillas

    60g fresh coriander, finely chopped

    60g fresh parsley, finely chopped

    10g fresh mint leaves, finely chopped

    2 red onions, finely chopped

    5 garlic cloves, finely chopped

    200g frozen petit pois

    3 small sweet potatoes, peeled & chopped

    500g turkey mince

    1 tbsp turmeric

    1 tbsp chilli flakes

     

    Method.

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    1. In a small saucepan get your sweet potatoes in boiling water and cook until soft. Mash with a tsp of coconut oil if you have it, alternatively a tablespoon of olive oil- along with some salt & pepper. Set aside.
    2. Next fry your onions in a little olive oil, with the turmeric and chilli flakes, over a medium heat until they are translucent and soft (around 5-7 minutes).
    3. On the final minute of cooking the onions add the garlic. Remove from the heat and set aside.
    4. Brown the turkey mince until completely cooked through and then add the peas continuing to cook for a couple more minutes.
    5. In a large mixing bowl now combine your cooked sweet potato mash, onions, turkey & peas, and now add your fresh chopped herbs. Mix well with a spoon to combine thoroughly.
    6. On a clean surface, lay a tortilla down and run a knife vertically down the centre, creating two semi-circles. Place a tablespoon of the filling in the centre of each semi-circle. Dab water around the edges of the tortilla. Fold the tortilla vertically and squish the edges together to seal the samosa. You could also crimp the edges, pressing hard, if you have any difficulty sealing the edges. Repeat this step until all your tortillas have been transformed into samosas.
    7. Brush both sides lightly with olive oil, place onto baking sheets and into the oven for 20 minutes, turning once at halfway mark.

     

     

     

  • RECIPE | Artichoke And Pistachio Pesto

    Serves 4 | Prep 5 mins | No Cook

    Quick & Easy / Minimal Ingredients / Vegan / Anti-Oxidant Rich / Digestion Helper

    Creamy, garlicky, and nutty, bound together with olive oil and lemon, this pesto makes a lovely change from the usual basil pine nut combo. This pesto also doesn’t have any cheese in it so is suitable for Vegans. You can whip this up in 5 minutes, you could have it “raw” and spread on toast, or use as a stir through sauce for pasta. I use it to stuff cod fillet’s in the Posh Cod & Chips recipe.

    ARTICHOKES- A long standing digestive aid, first discovered by the Egyptians, used to also combat acid reflux, stomach discomfort, bloating, and mild diarrhoea. (SOURCE: http://www.livestrong.com/article/471274-what-are-the-health-benefits-of-artichoke-hearts/ ). Artichokes are also a good source of anti-oxidants; silymarin, caffeic acid, and ferulic acid.

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut another good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, and polyphenolic anti-oxidant compounds which help remove free-radicals from the body. They are also rich in the essentials for boosting our immune system; copper, manganese, iron, zinc and selenium. (SOURCE: http://www.nutrition-and-you.com/pistachio.html ) Pistachios also contain potassium which can aid healthy digestion.

     

    Ingredients.

    1 400g can artichoke hearts, drained

    30g shelled pistachio nuts

    2 tbsp olive oil

    1 tbsp lemon juice

    1 garlic clove

    Small bunch fresh parsley leaves

     

    Method.

    1. Place all the ingredients in a small food processor and pulse until you have a paste.
    2. Serve or keep in the fridge for up to 2 days.

  • RECIPE: Black Rice And Beans

    Black Rice and Beans

    Serves 4 | Prep 10 mins | Cook 35 mins

    Traditionally rice and peas would be served on a Sunday. So why not do the same and have as an unusual side dish to your Sunday Roast. Try this with my Chicken Tequila.

    There is loads of fibre, protein and phosphorous in this dish to help the digestive tract. Iron, copper, and antioxidants will certainly be stimulating the immune system in the right direction and all the folate will work with the antioxidants to help keep you feeling pretty working on your skin, eyes, hair, and liver!

    BLACK RICE

    A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E.

    KIDNEY BEANS

    177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE)

    BLACK BEANS

    172g of black beans count for the following daily recommended intake; 64% folate (skin, liver, eyes, hair), 59% fibre, 40% copper, 38% manganese, 35% vitamin B1, 34% phosphorous, 30% protein, 30% magnesium, 20% iron. (source)

    Ingredients.

    1 garlic clove, finely chopped

    1 onion, finely chopped

    1 carrot, finely chopped

    1 celery stick, finely chopped

    1 carton cooked black beans, drained (230g drained weight)

    1 carton cooked kidney beans, drained (230g drained weight)

    1 chicken stock cube (swap with veg stock if you’re vegetarian/vegan, or omit entirely)

    Zest of ½ lemon grated finely

    2 tbsp balsamic vinegar

    Method.

    1. Get a big pan of boiling water on the go and begin to cook your black rice (the rice should take 30 minutes to cook). Add the stock cube to the water along with the rice.
    2. In a large saucepan, fry together over a medium-low heat the carrot, celery, and onion for 15 minutes or until soft. Take off the heat and keep to one side.
    3. Once the rice is cooked, drain and add to the saucepan with your softened vegetables, add in all the beans and the lemon zest and put back on the heat for 5 minutes mixing well.
    4. Stir in the balsamic vinegar and serve.

  • RECIPE | Lamb And Lentils

    Lamb & Lentils

    Serves 2 | Prep 5 mins | Cook 25 mins

    Earthy & spicy. I enjoy serving this crispy lamb dish with a Spiced Whole Roasted Cauliflower. Mainly because it goes wonderfully with the cauliflower’s leftover yoghurt marinade. If you didn’t want to serve the cauliflower with it then a normal low fat natural yoghurt would go nicely. Lentils and yoghurt are renowned for their beneficial digestion properties. This meal would also go really well served with warmed pita breads.

     

    GREEN LENTILS- Lentils are a slow-burning energy giver from it’s complex carbohydrate composition. The high levels of soluble fibre mean that lentils can help lower cholesterol, reduce your risk of heart disease (as they also contain folate & magnesium) , and have great digestive health properties; prevent constipation, slow down digestion and stabilize blood sugar levels. (SOURCE; http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html )

     

    Ingredients

    250g lamb mince

    1 tbsp olive oil

    1 can cooked green lentils, with its liquid reserved

    1 garlic clove, finely chopped

    1 tsp cumin

    Bunch of Coriander, finely chopped

    Small Chipotle chilli, deseeded and finely chopped (I buy these from my supermarket dried and rehydrate them in hot water. Alternatively you could use a teaspoon of chilli powder, or omit if you’re not a fan of a kick)

     

    Method.

    1. Heat the oil in a large frying pan and begin to brown the lamb mince.
    2. Once browned add the cumin, garlic, and chilli to the pan and continue frying for a minute longer.
    3. Add the lentils to the pan and mix together with the lamb. You want to cook this all together for 5-10 minutes, stirring occasionally. You want to crisp the lentils during this process. Don’t worry about any sticking to the pan as we will add a little liquid.

    If the lentils are burning then reduce the heat.

    1. Add about half of the reserved liquid from the can to the pan and cook for a few minutes. You want a consistency that is leaning more towards a dry sauce.
    2. Serve with scattered coriander.

     

  • RECIPE | Lemony Spaghetti

    This may be one of the most simplest recipes I do, in that it’s ingredients and effort are both minimal.

    It is perfect for mid-week, no energy, no brainpower cooking. However this simplistic dish at the table is very well received, as it bursts with freshness from the lemon and parsley, with a touch of garlic. With ingredients and method being so easy, once you’ve cooked this once you should be able to recall it from memory for the next time.

    I avoid wheat and use a “free-from” spaghetti, but you, of course, can substitute for normal spaghetti.

    CHICKEN

    • About 115g of free-range chicken will provide the following of your recommended daily intake;
    • 97% vitamin B3 (significant protection from heart disease, lowers levels of bad cholesterol, elevates “good” cholesterol HDL).
    • 70% protein.
    • 56% selenium (selenium deficiency, which some people who are HIV positive may have, has implications on immune function, depression, cardiovascular disease, cancer, hypothyroidism, infertility in males).
    • 40% vitamin B6 (can prevent anaemia, and also used to treat heart disease, high cholesterol, cramps, skin conditions, and boosting the immune system).
    • 36% phosphorous.
    • 22% choline (liver protector).
    • 21% vitamin B5 (great for acne and reducing oil production in the skin)
    • 16% vitamin B12.

    PARSLEY

    • The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )
    • Containing a high amount of enzymes, parsley benefits digestive activity .

    LEMONS

    Ingredients

    3 tbsp freshly squeezed lemon juice

    3 spring onions, sliced on the diagonal

    1 garlic clove, sliced

    1 pack fresh flat leaf parsley (finely chopped)

    1 tbsp butter (optional)

    250g mini chicken fillets, sliced into bite-size pieces

    75-100g spaghetti, per person

    Method

    1. Get a large saucepan of boiling water on the go.
    2. In a wok heat a tablespoon of oil and a tablespoon of butter (if using), and fry the spring onions for 5 minutes, adding the garlic for the last minute.
    3. Add your spaghetti to the pan with boiling water.
    4. Add in the chicken along with lemon juice to your wok and cook out for 8-10 minutes until the chicken is cooked.
    5. Drain your spaghetti and add to the wok, along with all of the parsley. Mix well to combine, add a drizzle of extra virgin olive oil, and a scattering of black pepper.
    6. Remove from the frying pan with tongs into bowls and serve. For extra nutritional value serve with a simple side salad of romaine lettuce and vine tomatoes.

  • RECIPE | Italian Chestnut Soup

    Serves 2 (as a main meal, or 4 as a starter) | Prep 5 mins | Cook 25 mins

    Wean yourself into accepting that Christmas is coming and get into the winter warming mood with this hunky hearty, earthy soup. Based on a traditional peasant meal from Italy but “jujd” up with some classic Christmas flavour; chestnuts, sage and rosemary.

     

    For those carnivores out there refusing to eat a meal without meat, you could add some chopped smoked bacon at the same time as the shallots. You can make this a day in advance up to point 6 in the recipe, and then re-heat and continue as required

     

    CHICKPEAS – 165g of chickpeas will provide you with the following of your recommended daily intake; 84% manganese (bone production, collagen & skin integrity, blood sugar control and protection against free radical damage), 70% folate (protection from heart disease, can reduce depression, and helps maintain brain function), 64% copper (essential for immune system), 49% fibre ( fantastic digestive support in this dish), 39% phosphorous, and 22% zinc. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58 )

     

    CHESTNUTS – These relatively low in calorie nuts have an unusual nutritional content. 100g of chestnuts will provide 72% of your vitamin C DRI. Like chickpeas, they are also rich in folates (15% DRI per 100g). Also a great source of potassium, which helps counteract sodium and lowers blood pressure / heart rate. 100G will also give you 100% vitamin B1 (thiamine) DRI, which maintains muscle tone in the digestive tract and aids secretion of hydrochloric acid, a process essential for complete digestion of food particles. (SOURCE: http://www.nutrition-and-you.com/chestnuts.html )

    Ingredient.

    1 ½ cans chickpeas (I use one full can and one of the half cans you can get), drained

    200g cooked chestnuts

    100ml white wine

    4 sage leaves

    3 tbsp extra virgin olive oil

    2 shallots, finely sliced

    2 garlic cloves, smashed

    1-2 rosemary sprig (dependant on how much you like rosemary!)

    Parmesan / Pecorino Romano cheese- a good, heavy grating of

     

    Method.

    1. Heat the oil in a deep sauce-pan, and over a medium to low heat let the smashed garlic, whole rosemary sprig and sage leaves sizzle slightly in the pan for a few minutes.
    2. Add the shallots and continue to cook for another few minutes until translucent.
    3. Add the wine and let it bubble out for a minute.
    4. Add the chickpeas and top the pan up with hot water so the chickpeas are just about covered.
    5. Bring to the boil and then transfer half of the soup into a blender, food processor, or use a hand blender in a jug. Blitz until smooth and return to the pan.
    6. Mix together to combine and now add your chestnuts. Keep the heat simmering the soup for the next 10-15 minutes.
    7. Remove rosemary sprig. Grate in your parmesan or pecorino romano cheese. You’ll want quite a bit but reserve some for sprinkling on top once in bowls. Serve.

     

  • RECIPE | Black Quinoa with Beetroot & Pistachios

    Serves 2 | Prep 5 mins | Cook 15-20 mins

    Side Dish / Gluten Free / Iron Packed / Digestion Helper

    This is a recipe that manifested out of me suddenly realising I had forgotten an essential ingredient whilst at the shop for the original side dish I had planned! My forgetfulness and inability to stick to a list has often landed me in prime opportunities for a creative quickie in the kitchen. The crunchy quinoa and pistachios are tossed with silky earthy beetroot and fresh parsley. The natural flavours of this dish are essentially earthy & mellow, so this would be best suited with the main part of the meal having a sharp distinctive flavour. Why not try it with Lemon & Garlic Roasted Halloumi.

    BLACK QUINOA – Quinoa is a fantastic source of protein, especially for those that avoid eating meats. Quinoa is classed as a complete protein, meaning that it contains all 10 essential amino acids which you can normally only find within animal product. As well as providing a good supply of dietary fibre, (1 cup of) black quinoa will also supply 20% of your daily intake of folate (a B-vitamin essential for skin, liver, eyes, and hair), and 15% of Iron (red blood cells need this to carry oxygen around in the body). (SOURCE: http://www.livestrong.com/article/497045-benefits-of-black-quinoa/ )

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut a good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, polyphenolic anti-oxidant compounds which help remove free-radicals from the body. They are also rich in the essentials for boosting our immune system; copper, manganese, iron, zinc and selenium. (SOURCE: http://www.nutrition-and-you.com/pistachio.html )

    Pistachios also contain potassium which will work alongside the fibre in the quinoa to aid healthy digestion.

    PARSLEY – The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )

    Containing a high amount of enzymes, parsley benefits healthy digestive activity .

     

    Ingredients.

    150g black quinoa

    150g beetroot, cooked in natural juices, cubed

    30g pistachios, bashed

    Bunch fresh parsley, finely chopped

    Olive oil

    Pinch of pepper

     

    Method.

     

    1. Cook the quinoa according to packet instructions in simmering water (15-20 mins).
    2. Drain the quinoa and rinse under the cold tap in a sieve.
    3. Mix together all the ingredients in a bowl along with a tablespoon of olive oil. Serve.

  • RECIPE | Thyme Roasted Baby Leeks

    Serves 2 | Prep 5 mins | Cook 15 mins

    LEEKS- The lovely leek can be a great tool to use for detox. Leeks fibre content cleanses the digestive tract, as well as being a potent diuretic. Leeks are also good sources of calcium, vitamin C, potassium, B6, and iron! SOURCE: http://www.diethealthclub.com/health-food/leeks.html )

    Ingredients.

    Olive oil, glug

    White wine vinegar, glug

    1 pack baby leeks (usually 5-6)

    1 garlic clove, sliced finely

    Few thyme sprigs, leaves removed

     

    Method.

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    1. Top and tail the leeks and remove the first outer skin.
    2. Blanch in boiling hot water for 3 minutes.
    3. Drain thoroughly, place in a baking tray and pop in the glugs of olive oil and vinegar, along with the thyme leaves and garlic.
    4. Roast in the oven for 15 minutes until they start to turn golden on top.