Category: gut flora

Seeded Loaf – Vegan & Gluten Free

I’ve spent a while recently working on putting together a versatile, seeded loaf recipe which acts as a vehicle for sweet or savoury toppings and doesn’t look or taste too much like ‘Trill’ the Budgie food😂 (comment courtesy of my sister, Jayne after acting as a guinea pig for one of my earlier loaves) I think I’m happy with this recipe which is so incredibly quick and easy to make, so do let me know what you think.

Seeds are loaded with vital minerals, healthy fats and protein critical for good health on so many levels. It is difficult thinking of ways to incorporate a variety of seeds into our diet on a daily basis. However, in an attempt to keep blood glucose stable, look after our gut microbiome in conjunction with moving matter swiftly through the gut, and also avoiding gluten; incorporating a slice of this loaf into your diet everyday covers all goal posts.

Ingredients

  • 1 cup of pumpkin Seeds
  • 1/2 cup of chia seeds
  • 1/2 cup of poppy seeds
  • 1 cup of sunflower seeds
  • 1 cup of sesame seeds
  • 1 3/4 cup of psyllium husk
  • 1 cup of ground flax seeds
  • 2 cups of GF oats
  • 1/2 cup of organic, cold pressed Apple Cider Vinegar
  • 1/2 cup of cold pressed, Extra Virgin Olive Oil
  • 4 cups of boiled water
  • Good pinch of sea salt
  • Good pinch of mixed herbs (optional)

Method

Pre-heat oven at 170c fan-assisted or 180c for non fan-assisted ovens. Line your loaf tin with greaseproof baking paper. Place all the ingredients into a large bowl and mix until the mixture is combined. The psyllium husk, ground flaxseed and chia seeds bind with the other ingredients and provide the glue for this loaf. No need for heavily refined wheat flours. You’ll find that the consistency is quite springy, will form a doughy ball which is easily transferrable to the tin.

Cover the loaf with a piece of baking paper and bake in the middle of the oven for 40 minutes, removing the top covering half way through. Allow to cool and serve with a topping of your choice.

This loaf does not have much flavour as I developed it more as a functional food to act as a vehicle for your favourite topping. The recipe does allow for you to add herbs or spices of your choice or even dried fruit should you want a sweeter taste. Just throw them all in (as Jamie Oliver would say)

If you would like to order organic seeds this is the company I used: https://www.buywholefoodsonline.co.uk

Vegan, Spicy Sweet Potato, Beetroot and Black Bean Patties

Ingredients

  • One Large Sweet Potato or two small ones
  • One Large Beetroot
  • 1/2 Can of Black Beans (200g)
  • 1 Teaspoon of Chipotle paste
  • 5 Spring Onions – finely chopped
  • 2 Cloves of Garlic – crushed
  • Handful of Mint Leaves – Chopped
  • Extra Virgin Olive oil for cooking

Method

  • Peel and chop the Sweet Potato and Beetroot into medium size cubes
  • Boil the Beetroot for 5 minutes before adding in the Sweet Potato. Boil both vegetables together for approximately 10-15 minutes until soft enough to mash.
  • Whilst the vegetables are cooking, chop the spring onion and saute in extra virgin olive oil for 3 minutes. Add the garlic to the onion and cook for another 5 minutes. Remove from heat.
  • Drain the vegetables and coarsely mash them in the pan with a potato masher. Leave the mixture with small chunks of potato and beetroot.
  • Add the Black Beans and mash further until these have broken down. Keep the mixture quite coarse as much as possible.
  • Stir in a teaspoon of Chipotle paste.
  • Add the chopped mint leaves.
  • Mold the mixture in your hands to form a pattie the size of your palm and shallow fry the patties on each side for 4 minutes until crisp and brown. The mixture should make about 8 good size patties.
  • Serve with a green salad and enjoy!

Healthy Tip

If you are looking to boost your intake of plant-based food then do consider eating Black Beans which are full of vital nutrients. Rich in complete protein, fibre and prebiotics they are fabulous in keeping our microbiome happy and therefore support a healthy immune system. High in essential B vitamins and minerals, the black bean is great for supporting strong bones. The three vegetables complement each other really well in these patties and taste awesome together with the spicy chipotle paste.

Please do give these easy to make patties a go and let me know what you think!

Vegan Seeded Oat Cakes

Ingredients

  • 2 Cups of Chia Seeds
  • 60ml Filtered Water
  • 3 Cups of Oats
  • 1 Tablespoon of Flax or Linseed
  • 2 Tablespoons of Sesame Seeds
  • 1/2 Cup of Coconut oil
  • 1/2 Teaspoon of Cayenne Pepper (optional)
  • 1 Teaspoon of Sea Salt

Method

  • Preheat Oven at 180c Fan, 360 F (190c non-fan)
  • Place Chia seeds into a bowl and add 60 ml of filtered water. Leave to absorb.
  • Using a high-powered blender, blitz the oats, together with the Flax or Linseed until crumbly. Add the salt and cayenne pepper.
  • Spread the blitzed oat mixture out on a baking tray and pop in the oven for approx 7 minutes to toast a little.
  • Meanwhile, add the coconut oil to the chia seeds and pour 60mls of boiling water to melt the oil. Mix together until all is combined
  • Remove oat mixture from oven and combine with the chia seed mixture. Mix until a dough ball is formed.
  • Place on a sheet of baking paper. Roll out to 4mm thick. Cut out your cookies and place on a baking tray lined with paper.
  • Bake in the middle of the oven for 20 minutes until slightly golden brown.
  • These are gorgeous served with homemade with hummus or guacamole.
  • They will keep for a week in an airtight container!

Healthy Tip

These lovely, light, crisp oatcakes are a perfect snack to have with any homemade dip.  Oats are extremely high in fibre and score low on the glycemic index. Eating oats will provide a slow release of energy which make them perfect for stabilising blood sugar and preventing any sudden cravings. The little power houses that are Chia and Flax seeds are loaded with the all essential Omega 3 fatty acids and are abundant in protein and minerals. Sesame seeds are incredibly high in calcium and add such a lovely flavour to these crackers.  To top this, all three of these seeds contain lignans which are powerful antioxidants and good for immune system support. What a bonus! Ultimately, these crackers are free from any of the usual gut-aggravates such as dairy, sugar and gluten and are perfect in supporting a healthy gut.  For those who have non-coeliac gluten sensitivity (NCGS) please use oats that have not been cross contaminated with other gluten grains.

Hope you enjoy!

Healthy Banana Loaf

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Ingredients

  • 2 Cups of Wholemeal Rye Flour
  • 1 Teaspoon of Bicarb. Soda
  • 1/2 Teaspoon of Baking Powder
  • 2 Medium size Eggs -beaten
  • 2 Large ripe bananas – mashed
  • 4 Tablespoons Raw Cold Pressed Coconut Oil
  • 2 Teaspoons of Cinnamon
  • 1 1/2 Tablespoons of Golden or Maple syrup
  • Tablespoon of Apple Cider Vinegar
  • Pinch of Sea Salt

Method

  • Pre-heat oven at 180c (Fan) 200c (non fan)
  • Melt the coconut oil gently in a pan.
  • Add the Golden or Maple syrup and Cinnamon and remove from the heat. Mix to combine the ingredients
  • Measure out the flour into a mixing bowl
  • Add the Bicarbonate of soda and Baking powder and mix together.
  • Mash the bananas in a separate bowl
  • Add the coconut oil mixture, eggs and banana to the flour mixture
  • Mix together until all the ingredients are combined
  • Pour into a small loaf tin
  • Bake in the middle of the oven for 40 minutes. Use a fine skewer to ensure the middle is baked enough.

Healthy tip

I  don’t know about you but I often find that by the end of the week, I am left with a few over-ripe bananas with a flavour too intense for my taste buds. However, I hate throwing food away and constantly strive to use up whatever leftover food I have, to create new, healthy-gut recipes.

Bananas are seriously good for us. They contain natural fibres called Prebiotics which feed our gut bacteria and help to boost a healthy immune system. They also soothe the lining of the gut helping to calm any stomach complaints. High in the heart protecting mineral, Pottasium and rich in Magnesium which is a mineral essential for many functions of the body; It has been found to help headaches, fatigue, depression to name a few! in fact, it is used for 300 different enzymatic processes in the body and often, we are deficient in this critical mineral!

My banana cake is sweetened with a little golden syrup, cinnamon and of course the natural sugars from the bananas themselves. It may be possible to reduce the syrup or omit this completely if you would like to reduce the sugar content. It is perfectly (dare I say the word) ‘moist’ and has a lovely crispy crust. A perfect lunchbox filler for children or a delicious elevenses snack for you!

Would love to hear your feedback after you’ve given this a go, so please do comment on my blog!

 

Fiery Korean Kimchi – A Natural Source of Probiotics

Ingredients
  • 1 Chinese cabbage
  • 2 Carrots
  • 4 Spring onions
  • 1 Medium size onion chopped
  • 7 Cloves of garlic peeled
  • 5 Flat Tbsp Korean chilli powder/flakes.
  • Filtered water or spring water (chlorinated water will inhibit fermentation)
  • 2 Tbsp of Sea salt (important to use salt free from iodine and anti-caking agents which can inhibit fermentation.
  • 3 Clean and sterilised large jam jars or 1 litre size mason jar
Method
  • Cut the bottom off the Chinese cabbage. Separate the leaves and rinse in clean, filtered water.
  • Place the leaves in a large bowl, sprinkle each one with sea salt and massage the leaves until it starts to soften a bit. Then add water to cover the cabbage. Place a plate on top and weigh it down with something heavy such as a jar of pickles or can of beans. Allow it to stand for 30 minutes-1 hour.
  • Meanwhile, blitz the medium onion, garlic and chilli powder together in a high powered blender to form a paste. Add a little warm water from the kettle to loosen the paste if necessary
  • Chop the spring onions and grate the carrots
  • After an hour. Rinse the cabbage under cold water and drain in a colander for 10 minutes.
  • Take each leaf and spread the paste liberally on each one. Fold each leaf into a parcel (the stalks are likely to break so don’t worry about this) if you are using small jars, split the leaves length ways down the middle, before pasting and make smaller parcels.
  • Pack the parcels tightly into the jar, adding a few spring onions and grated carrot as you go along, on top of each layer.
  • Press down the parcels so all the ingredients are tightly compact in the jar and then top up with a little filtered water so the top layer is immersed in brine. Allow approximately 1 inch of headspace. Place the lid firmly on.
  • Check the kimchi daily for the first week to ensure the cabbage is immersed, pushing the parcels down under the brine if need be. You may see it start to bubble inside the jar which is the release of gases as the cabbage ferments.
  • Store in a darkened cupboard for a minimum of four weeks. This gives the Kimchi enough time for the fermentation to take place. The longer the Kimchi is left the more mature it will become. Don’t be afraid if the Kimchi forms a film on top. This can be removed and the Kimchi will be perfectly ok underneath.
  • Keep refrigerated once opened.
  • Be prepared to be blown away by the smell and the taste!

Healthy tip

Lactic acid fermentation, which incidentally can be carried out on any food with a complex or simple sugar content, has been an efficient method of preserving food for hundreds of years dating back to our ancestors. Apart from producing the good bacteria necessary for supporting good health, the fermentation process can increase the activity of vitamin C and vitamin A in the case of kimchi or sauerkraut. It also increases the bio-availability of any micro and macro nutrients, particularly the amino acid, Lysine which has an antiviral effect in the body.

Based on many studies, it is understood that if you suffer with digestive problems it will be almost impossible to permanently eliminate them unless you improve the balance between the beneficial bacteria and the build up of bad bacteria that exist naturally in your gut (an imbalance is called Dysbiosis) There are ways of targeting and eliminating bad bacteria that cause flatulence, pain, bloatedness and erratic or irregular bowel movements (please get in touch if you would like to know how) as well as increasing the good guys.

Eating fermented foods which are naturally rich in probiotics, is one way to increase the good bacteria in the gastrointestinal tract. Having a little kimchi or sauerkraut as a condiment on the side and eaten on a daily basis with any meal will go a long way in improving your gastrointestinal health and therefore supporting good health in general.

Go on, give it a go and let me know how you get on!