RECIPES FOR THE
GUT MICROBIOME REBALANCING PLAN
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.
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.
Polenta and Courgette Fritters
Freekeh Pancakes with Wilted Swiss Chard and Poached Eggs
1/2 cup/ 92g freekeh
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
1) Rinse the freekeh well, 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 freekeh 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!
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/barley flakes
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 (or barley), 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.