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<\/p>\nLove Your Gut Week kicks off on Monday, September 18 so it's time to feel inspired to eat with flavour and colour in mind, but also nutrition – and that means having an awareness of what the food you enjoy is doing from the inside-out.<\/p>\n
There's an abundance of seasonal and fresh food available that will help aid digestion, soothe aches and pains and is jam-packed with goodness, healthy bacteria and fibre-rich qualities. All of which will have your tummy feeling very happy indeed!<\/p>\n
Forget heavier, wintry meals for now and feel satisfied with this selection of lighter breakfast and main meal options created by Dr Joan Ransley – suitable for all the family whatever their age.<\/p>\n
Serves 4<\/b><\/p>\n
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Ingredients<\/b><\/p>\n Method<\/b><\/p>\n 1. Place the yoghurt, bananas, oats and berries into a blender and blitz until smooth. You may have to do this in batches.<\/p>\n 2. Pour the smoothie mixture into the base of 4 bowls.<\/p>\n 3. Scatter the seeds of your choice into a small pan and heat gently until they are beginning to brown. Remove the pan from the heat and allow them to cool slightly.<\/p>\n 4. Sprinkle the muesli between the 4 bowls, followed by the toasted seeds and walnuts.<\/p>\n 5. Finish it off by arranging an assortment of fresh seasonal fruit on the top of the bowls.<\/p>\n Tummy love:<\/i> Thanks to the oats, muesli, fruit, nuts and seeds, this dish contains dietary fibre, which helps the passage of food and feeds healthy bacteria. <\/p>\n Serves 4<\/b><\/p>\n Ingredients<\/b><\/p>\n For the tomato salsa<\/i><\/p>\n To serve<\/i><\/p>\n Method<\/b><\/p>\n 1. Sprinkle the chopped coriander stalks, ground cumin, coriander and chilli flakes into the pan and add the chicken strips, turning them in the hot oil.<\/p>\n 2. Add the chopped tomatoes and bring the pan to the boil.<\/p>\n 3. Reduce the heat and simmer, partly covered, for 20 minutes.<\/p>\n 4. Add the drained black beans and cook for another 5 minutes. It should be quite thick.<\/p>\n 5. For the salsa, mix the chopped tomatoes, green chilli and spring onions and place in a small bowl then add the chopped coriander leaves, a squeeze of lime juice and drizzle of olive oil.<\/p>\n 6. Warm each tortilla in a hot frying pan or griddle until the outside begins to char.<\/p>\n 7. Place the chicken and bean mix, torn lettuce leaves, a dollop of yoghurt and a tablespoonful of salsa on a tortilla. Fold in half.<\/p>\n Tummy love:<\/i> This has more than 10 plant foods and is high in dietary fibre thanks to the black beans. Onions are a major source of inulin, which helps healthy gut bacteria. <\/p>\n Serves 4<\/b><\/p>\n Ingredients<\/b><\/p>\n Method<\/b><\/p>\n 1. Cut the spring onions into 2cm lengths. Discard the outer layer of the lemongrass and finely chop the bottom part of the stem.<\/p>\n 2. Drizzle a little oil into a large frying pan or wok and cook the spring onions, garlic, chilli, ginger, lemongrass and pepper strips over a medium heat until soft but not coloured.<\/p>\n 3. Add the prawns, sugar snap peas, peas, coconut cream and vegetable stock, then the lime zest and half of the coriander. Bring the pan to a simmer.<\/p>\n 4. Cook gently for 5 minutes or until the prawns are cooked pink and the vegetables are tender.<\/p>\n 5. Just before serving add a splash of Thai fish sauce and a squeeze of lime juice to taste.<\/p>\n 6. While the rest cooks, place 4 nests of noodles in a bowl and cover with boiling water. Drain after 4 minutes and place a few noodles in the bottom of 4 warm serving bowls.<\/p>\n 7. Serve the prawns and vegetables with the noodles and a scattering of chopped coriander and lime wedges.<\/p>\n Tummy love:<\/i> Peas are a prebiotic, which healthy gut bacteria feed on. Ginger can relieve stomach ache, while colourful vegetables increase the diversity of gut bacteria.<\/p>\n \u2022 Gut-friendly recipes from Dr Joan Ransley for Love Your Gut Week (18-24 September 2023). Find out more on Facebook @LoveYourGutOnline, X @loveyourgut and join the conversation with #LoveYourGut, or visit loveyourgut.com<\/b><\/i><\/p>\n<\/p>\n\n
Mexican Chicken and Black Bean Chilli<\/h3>\n
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Pea and Prawn Stir-fry with Ginger and Coconut<\/h3>\n
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