RECIPES FOR THE 

RESTORE

GUT MICROBIOME REBALANCING PLAN

BREAKFAST

CAULIFLOWER 'STEAKS' WITH POACHED EGGS AND GREENS

Slice down through a cauliflower, from the top to the base, into slices about as thick as your thumb. Lay the slices on a baking tray and drizzle with olive oil. Lightly crush some cumin seeds together with some sea salt or Himalayan salt and sprinkle over the top of the cauliflower. Bake on a medium het for 15-20mins until soft and ready to serve topped with a couple of poached eggs. Strew some rocket or baby spinach leaves over the eggs and enjoy. 

millet porridge

Saute the millet in some light olive oil or coconut oil until it just begins to smell a bit like popcorn and is starting to brown, don't let it brown too much.

Add water or plant based milk (about 1 part millet to 4 parts liquid), bring to the boil, turn down the heat and simmer until the liquid is absorbed and the millet is all fluffed up.

During the first 2 weeks of the restriction diet no fruit can be added, try adding cinnamon, vanilla, rosewater or cardamom, cacao nibs if you need sweet things.

avocado, humous and rice cakes

Check the humous has no added sugar or make your own from sprouted chickpeas or sprouted lentils.

Omelette

Goats Cheese

Smoothies

Polenta and Courgette Fritters

Nettle Patties

Wearing rubber gloves, pick just the top 4 or 6 tender leaves from each nettle stem. You will need a colander full to make 15 or 20 bhajis. You can also use Bittercress.

Wash the leaves thoroughly and drain well. I like to saute the nettles with some cumin seeds, in olive oil, before blitzing them in the food processor, to make sure the sting is neutralised.

In the food processor, fitted with the blade, put 
A RAW EGG
A LITTLE SALT
3 TEASPOONS OF A MIX OF GROUND CUMIN, GROUND CORAINDER & BLACK PEPPER       

A COUPLE OF PINCHES OF FLAKED CHILLI

 If you have long pepper or Javanese cubeb pepper these are excellent.

Add the washed leaves and pulse until the leaves are finely chopped.
Add A TABLESPOON OF GRAM FLOUR OR TEFF FLOUR. Pulse again to incorporate. Add more flour until the desired consistency is achieved, until the paste holds itself together and you can form little patties. I used 4 Tbs of Teff flour.

Heat a good film of oil in a large frying pan. Take a small teaspoon of the mixture, fry for 2 minutes on both sides. Taste for seasoning, adding more salt or spices if the bhaji seems too bland.

Then take spoonfuls of the mixture, smooth and slightly flatten as you fry them.
Serve hot, warm or cold.

buckwheat groat Pancakes with Wilted Swiss Chard and Poached Eggs

  • 1/2 cup/ 92g buckwheat groats 

  • fine sea salt

  • 1/4 cup/30g teff flour

  • 5 organic eggs (1 beaten 4 for poaching)

  • 2 spring onions, sliced

  • 2 garlic cloves minced

  • 1/2 fresh chilli, minced

  • 1/2 teaspoon se salt 

  • coconut oil/olive oil

  • 1 bunch (450g) swiss chard: 8-12 leaves, stems removed 

  • juice of 1/2 lemon

  • black pepper

1) Soak the buckwheat overnight, rinse 4 times, drain it, put it in a small saucepan. Add double the amount of water and a few pinches of salt. Bring to a boil, reduce the heat, and simmer, covered, until the water is absorbed and the grains are tender, about 20 mins.

2) In a large bowl, combine the cooked buckwheat with the flour, beaten egg, spring onions, half of the garlic, chilli, and 1/2 teaspoon of sea salt, stirring until it forms a thick wet dough that will easily hold together (if it's too wet, add a little more flour, if it's to dry, add a touch more water). 

Divide the mixture into 4 portions, roll each portion into a ball with your hands and flatten it into a thick patty. 

3) Preheat large frying pan over medium high heat and coat with a little oil or coconut butter. Reduce the heat and transfer the pancakes to frying pan. Cook until golden on one side, abut five minutes. The, flip them over and cook for another 5 minutes until the pancakes are cooked through yet tender. Transfer the cooked pancakes to a plate and cover with a tea-towel until ready to serve.

4) Roll up the chard leaves and slice them into thin ribbons To cook the chard, heat some more oil or coconut butter in the frying pan, add the remaining minced garlic and cook over a medium heat for about 1 minute until fragrant. Add the chard and cook, stirring constantly until just wilted, about 2-3 minutes. Remove the pan from the heat and sprinkle the lemon juice over the chard.

To serve, place a pancakes on each plate, top with the chard ribbons and the poached eggs, season generously with salt and pepper - enjoy immediately!

When not doing the RESTORE plan you can substitute freekeh for the buckwheat groats.

no wheat 'Bread'

  • 1 cup/140g sunflower seeds

  • 1/2 cup/90g linseeds

  • 1/2 cup/70g hazelnuts or almonds

  • 1 1/2 cups/150g gluten free rolled oats

  • 2 Tablespoons chia seeds

  • 4 Tablespoons/32g psyllium seed husks (3 Tablespoons/24g if using psyllium seed husk powder)1 teaspoon fine sea salt

  • 1 Tablespoon caraway seeds

  • During the restriction diet use a pinch of stevia. otherwise 1 Tablespoon maple syrup

  • 3 Tablespoons coconut oil (melted)

  • 1/2 cup/100g kalamata olives, pitted and chopped

1. In a loaf tin (silicone or parchment lined metal tin) combine the sunflower and flax seeds, nuts and oats, psyllium seed husks, chia seeds, sea salt, and caraway seeds, combining well.

2. Whisk the maple syrup, oil and 1 1/2 cups/340ml water together in a measuring jug. Add this mixture, plus the olives, to the dry ingredients and mix until everything is completely soaked and the dough becomes very thick (if the dough is too thick to stir add 1 or 2 teaspoons of water) until it is manageable). Smooth out the top and let sit, covered, for at least 3 hours, preferably overnight.

3. Pre-heat oven to 180 degrees (Gas 4)

4. Bake the loaf in the middle of the oven for 20mins. Remove the loaf from the loaf tin and turn it out, upside down directly onto the oven rack and bake for another 30-40mins. The bread is done when it sounds hollow when tapped. Let the bread cool completely before slicing. to slice it easily use a very sharp, smooth knife instead of a serrated knife.

5. Store in a tightly sealed container in the fridge for up to 5 days. Freezes well.

Socca (Gram flour flatbread)

  • 1 cup/90g chickpea flour

  • 3/4 tspn fine sea salt

  • 1/2 tspn freshly cracked black pepper

  • 1 1/2 cups/280ml warm water

  • 3 tbs coconut oil, melted, plus more for cooking the crepes

  1. In a large bowl, sift the chickpea flour, salt, and pepper together. Whisk in the melted coconut oil and warm water. Let sit, covered, at room temperature for at least 30 mins. (I recomend making this before you leave the house in the morning, to enjoy the socca for dinner that same day)

  2. In a large frying pan, melt a nob of coconut oil over a high heat. When the oil is very hot, pour about a quarter of the batter into the pan and tilt the pan so it covers the bottom in one large crepe. . Cook for 5 to 8 minutes until there are bubbles forming on the top of the pancake, and it has turned from shiny to opaque. 

  3. Flip the pancake and cook for a few minutes until lightly browned. (alternatively, you can put the pancake in the pan under the grill to cook the other side).  Remove the socca from the pan and d cover it with a clean tea towel, or keep it warm in the oven until ready to serve. Repeat with the remaining batter. (You can freeze finished crepe: once they are completely cooled, put them into a sealable plastic bag, remove as much air from the bag as possible, and seal the bag. To reheat, put on a baking sheet in a warm oven.)

SOUPS

Fennel and onion soup 

  • 3 medium fennel bulbs, trimmed (1/2 lbs; 700g)

  • 4 large yellow onions (2 lbs; 900g)

  • 4 Tbs (60ml) olive oil

  • 1 bay leaf

  • 1 tspn sea salt, plus more to taste

  • 6 cups (1 1/2 litres) basic light vegetable stock or basic root vegetable stock

  • Freshly ground black pepper

  1. Trim  and clean the fennel bulbs, quarter them lengthways and slice them thinly crosswise. Peel the onions and do the same, cutting them into quarters lengthways, then slicing thinly.

  2. Heat 2 Tbs of olive oil in each of the two saute pans, and the fennel to one and the onions and bay leaf to the other, each with 1/4 teaspoon of salt. Cook the vegetables slowly over medium-low heat, stirring pretty often until they are a gorgeous golden brown. This will take forever-about 45 mins-1 hour- but you can be doing other things as long as you cast an eye on them now and then to give them a stir.

  3. When both the fennel and onions are nicely softened and browned, add the fennel to the onions. Continue cooking and stirring until the vegetables are sizzling.

  4. Combine the fennel and onions with the stock in a soup pot and use a little of the stock to deglaze the pan, so all the brown bits go in your soup!

  5. Simmer the soup gently, covered, for about 20 mins to blend all the flavours. Add pepper to taste. 

 

Simple lentil soup 

Serves 4-5

  • 1 large onion 

  • 1 oz (25g) goats butter/coconut butter

  • 1 large garlic clove, crushed

  • 40z (125g) split red lentils

  • 1 1/2 pints (850 ml) stock or water 

  • 1 tbs lemon juice 

  • Freshly ground black pepper

  1. Peel and chop the onion, then fry it in the butter substitute in a large saucepan or pressure cooker pan for 5 minutes, add the garlic and lentils and stir for minute, then pour in the stock or water

  2. Bring up to the boil and simmer for 15 minutes or so, or pressure cook at 15lbs for 5 minutes, until lentils are cooked. 

  3. Liquidize, then add the lemon juice and sea salt and freshly ground black pepper to taste. You can make this recipe thicker, if you prefer, by using 2-4 oz (50-100g)) more lentils

Spanish chickpea soup with garlic and mint

Serves 4

  • ​8oz (225g) chickpeas

  • 2 cloves garlic, crushed

  • A handful of mint, stalks removed

  • A small handful of parsley, stalks removed

  • 6 Tbs Olive Oil

  • Sea salt

  • Freshly  ground black pepper

1. Soak the chickpeas overnight, rinse 4 times and drain. Place in a saucepan, cover with water, bring to boil, simmer gently until cooked and soft. Drain the cooking liquid off and retain 1.5pt (850ml).

2. Put the chickpeas with 850ml of their cooking liquid (make up with more water if necessary), the garlic, the mint, parsley and half the oil into the blender and blend until smooth.

3. Season with salt and pepper and gently reheat. 

SAUCES, DIPS & PICKLES

homemade harissa

  • 120g dried chillies

  • 1 tsp caraway seeds

  • 1 tsp coriander seeds

  • 1 tsp cumin seeds

  • 3-4 cloves garlic

  • 1 tsp sea salt

  • 2 Tbs extra virgin olive oil

  • Optional 1Tbs dried rose petals food grade

1. Place the chillies (and rose petals if you're using them) in a heatproof bowl, cover with boiling water and leave to stand for 30mins.

2. Meanwhile, toast all the spices in a dry frying pan over a low medium heat, shaking or stirring occasionally to prevent them burning. When the spices are fragrant, remove them from the pan and grind them in a mortar and pestle.

3. drain the chillies (and rose petals), remove any stems and seeds (leave some seeds for  a hotter sauce), then combine the chillies (and petals) with the ground spices, garlic and salt.

4. Put the mixture in a food processer and whilst the processer is running slowly drizzle the olive oil in and process until a smooth thick paste is formed.

5. Taste and adjust seasoning as required.

anti-inflammatory dressing

  • 1/2 avocado

  • juice and zest 1 orange

  • 3 Tbs apple cider vinegar

  • 3cm fresh turmeric or 3 tsp of turmeric powder

  • 1 garlic clove, peeled

  • fresh ginger 2cm, peeled

  • coconut crystals or raw honey if needed (not on the RESTORE diet)

  • slug of olive oil

  • filtered water to correct consistency

  • sea salt and pepper

Place all ingredients in blender and blitz till smooth, adding filtered water if necessary. Place in a jar and store in the fridge for up to a week.

Creamy Thai Sauce

  • 135g cashews

  • 1 clove of garlic

  • 1 chillie red

  • juice of 1 lime

  • coconut oil

  • fresh coriander for sprinkling

1. Soak cashews for 2-3 mins, drain.

2. Place all the ingredients except the coriander in a blender and blitz . Add filtered water if necessary.

3. Serve with the courgetti (see below), sprinkle the coriander on top.

Herby Pesto

  • 135g cashews

  • 1 garlic

  • 1 lemon juice and zest

  • a handful of fresh basil

  • a handful or fresh parsley

  • salt and pepper

  • olive oil

1. Soak cashews overnight, drain the next day.

2. Blitz everything in a blender, adding enough olive oil to make a smooth paste.

Homemade herby mayo

Soak a large handful of cashew nuts overnight. The next day, drain the cashews then pop in blender with a bit of Himalayan salt, fresh lemon juice, garlic and any herbs you like. If its a little thick, add some water.

MAINS & SIDES

Millet and cauliflower mash

Serves 4

  • 1 cup millet, washed and soaked for 12 to 24 hours in 3 cups of filtered water

  • 1 medium cauliflower, cut into florets

  • 2.5 cups filtered water

  • 1 tspn sea salt

To serve: Flax oil & sliced spring onions (tamari soya sauce when not on the RESTORE plan).

1. Soak the millet overnight, rinse 4 times and drain. Place in a saucepan with the cauliflower, water and salt. Bring to boil over a high heat. Cover pot, reduce heat and simmer for 25 mins or until the millet is soft and fluffy and all liquid is absorbed.

2. Remove from heat and set aside for 5 mins then mash until creamy with a potato masher. 

3. Cover pot again for 5 mins before serving. Spoon into bowls and drizzle with flax seed oil  and top with spring onions.

4. The mash will thicken as it cools.  

Fettuccini / Noodles with Kale, Caramelised Onion, and Marinated Goat Cheese

Serves 4-6

  • 2 Tbs extra virgin olive oil

  • 3 medium to large red onions. thinly sliced

  • Sea salt

  • 10 cups sliced kale (about 1.5 bunches))

  • 8oz marinated goats cheese (see below). Marinade liquid reserved.

  • Freshly ground black pepper 4-6 servings of wheat/gluten free fettuccine or noodles (use buckwheat noodles, konjac noodles, black bean pasta, spinach and rice fettuccini or similar).

1. Warm the olive oil in a large cast iron frying pan and add the onions. Saute for 10 mins or until beginning to brown. Add 1 tspn salt, lower the heat slightly and continue cooking for 15-20 mins more or until onions are soft and caramelised.

2. Meanwhile, cook the noodles or fettucine until al dente, as per manufacturer's instructions. Drain and return to saucepan.

3. While the noodles cook, add the kale to the onions, cover the frying pan and cook until tender, stirring once or twice.

4. Add the onion and kale mix, three quarters of the marinated goat cheese and plenty of black pepper to the noodles. Toss well. Drizzle in another tablespoon or two of the marinade and season to taste.

5. Spoon into bowls and top with the remaining, crumbled goat cheese.

 

Marinated Goat Cheese 

  • An 8oz goat cheese log, sliced into 1/2 inch rounds

  • 1/2 cup extra virgin olive oil

  • 8 sprigs fresh thyme

  • 1/2 tspn whole peppercorns

  • 3 garlic cloves. halved lengthwise

  • 4 bay leaves

1. Lay goat cheese in a single layer on the bottom of a large, wide mouthed jar.

2. Pour in enough olive oil to cover the cheese and add a couple of sprigs of fresh thyme, a few peppercorns, 2 pieces of garlic and a bay leaf.

3. Put in another layer of cheese and top up the oil and seasoning. Continue layering the cheese, oil and seasoning until you have used all the cheese. Lightly press the cheese down to ensure it is submerged in oil.

4. Put a lid on the jar and store in the fridge for 1 week before using.

5. The cheese will keep for 1 month if it is covered at all times by the oil.

6. The leftover oil is delicious added to dips, salad dressings, and toast.

vegetable spaghetti

Boil a pan of water, pour the water into a heat proof bawl and add a little salt. Use a spiraliser to make "spaghetti using courgette (or carrot or butternut squash when not on the RESTORE plan). Make your spaghetti and place in the water for 2 mins. Drain and rinse under cold running water. Stir through some pesto, olive oil and lemon zest or a bolognaise sauce or Creamy Thai Sauce.

Cauliflower "Pizza"

Broccoli Mash

Celariac Shepherd's Pie

Make a shepherd'spie base as usual. I'm using some of the bean chilli (See below)

For the topping peel, cube and boil a whole celariac in filtered water for about 15mins, until soft. Drain and add a ladleful of soft, cooked Canellini beans, a large knob of goat butter and some salt and pepper and mash with a potato masher until smooth.

Top the shepherd's pie with the mash and pop under the grill for a few mins to brown the top.   

BEAN CHILLI

  • 2 medium onions, chopped

  • 1 large leek, sliced

  • 4 cloves of garlic, peeled and crushed

  • 2 Tbs Coriander powder

  • 2 Tbs Cumin powder

  • 1 Cinnamon stick broken into pieces

  • 2 Tbs dried Oregano

  • 2 tspn Chilli flakes

  • 1 tspn ground Nutmeg

  • 2 cans chopped plum tomatoes

  • Vegetable stock

  • Equivalent of 1 can cooked Canellini beans

  • Equivalent of 1 can of Pinto beans

  • 1 cup of red lentils, soaked for 1hr, drained, rinsed

  • 1 cup sprouted seeds/pulses