NEW & UPDATED! Lee Holmes’ favourite gut-loving recipes
OK. We know in the last blog we said this exact same thing! These are Lee’s ‘most favouritest recipes for the gut’. We didn’t fib but we now have a new and updated list. And we didn’t think anyone would mind because from the feedback we received you loved the last lot and so did your gut.
Also Lee reminded us that she reserved the right to change her mind on the list. We think it’s just an excuse to share more lip-smackin’, gut-lovin’ recipes.
(We can expect more and more recipes when Lee returns to a newly renovated Supercharged Food kitchen from an extended European tour in October).
Lee says “We can’t have too many good gut dishes in our meal repertoire. The more the merrier your gut will be.
All the recipes I share are based on my nutrition training, love for natural ingredients and, most of all, my sheer love of sharing delicious food.
Again, I’ve focused on recipes created and published in my nine Supercharged Food cookbooks. Please enjoy!”
More recipes for gut success
The Supercharged Food Love Your Gut range is all food based - there’s no medications, GMOs or pharmaceuticals in our products!
Love Your Gut diatomaceous earth powder and capsules clean your gut, gently, very gently. They are a food rich in silica, iron and 17 other essential minerals. You can take our diatomaceous earth before or after meals. You can even cook with it…it’s tasteless and superfine.
Love Your Gut Fulvic Humic drops also clean your gut but on a deep, molecular level. A great idea is to drop some FHC drops into your walk around water bottle and get some gut love throughout your day.
Think of Love Your Gut Synbiotic as food just for your gut environment. It feeds your gut with wonderful prebiotics, probiotics, digestive enzymes and dietary fibre.
Crustless vegetable quiche
serves 4
Enjoy this gut-friendly twist on the classic French quiche with a side of fresh greens. This petit plaisir is a lovely dish to throw together on the weekend, to cut into convenient portions for delicious packed lunches throughout the week. Eggs provide the perfect proportion of fats, proteins, vitamins and minerals needed to sustain you throughout your day.
- 8 free-range eggs
- 125 ml (4 fl oz/12 cup) Almond Milk
- 1 handful of basil leaves
- 1 thyme sprig, leaves picked
- 12 teaspoon ground cumin
- 12 teaspoon Celtic sea salt
- 2 tablespoons nutritional yeast flakes
- 10 asparagus spears, cut into 2.5 cm (1 inch) lengths and lightly sautéed
- 112 cups sautéed chopped mixed vegetables, such as leek, red onion,
- garlic, baby English spinach, zucchini (courgette), red capsicum (pepper), cherry tomatoes and rocket (arugula)
- mint leaves, to garnish (optional)
Method:
- Preheat the oven to 180°C (350°F). Grease a 22 cm (81/2 inch) pie dish or ovenproof frying pan.
- Whisk the eggs well in a large bowl, then whisk in the almond milk, herbs, cumin, salt and yeast flakes.
- Evenly scatter the asparagus and sautéed vegetables around the pie dish and pour the egg mixture over the top.
- Transfer to the oven and bake for 25–30 minutes, or until the quiche is set in the middle and the top is puffy and lightly browned.
Enjoy warm or at room temperature, garnished with mint if desired.
Supercharged tip
This is a great way to use up any vegetables you have sitting in the fridge.
LOW-FODMAP MEATBALL STEW
SERVES 4, OR UP TO 6 WITH A SIDE OF ZOODLES
- 1 teaspoon garlic-infused extra virgin olive oil
- 4 spring onions (scallions), green tips only, roughly chopped
- 1 small sweet potato, peeled and cut into 2 cm (3/4 inch) chunks
- 2 carrots, grated
- 1 red capsicum (pepper), chopped
- 500 g (1 lb 2 oz) very ripe roma (plum) tomatoes, chopped, reserving the juices
- 4 tablespoons tomato paste (concentrated purée)
- 125 ml (4 fl oz/1/2 cup) low-FODMAP stock
- 2 tablespoons lemon juice
- 2 tablespoons apple cider vinegar roughly chopped parsley, to garnish
Italian Meatballs
Ingredients:
- 500 g (1 lb 2 oz) lean minced (ground) beef
- 1 tablespoon garlic-infused extra virgin olive oil
- 1 teaspoon ground oregano
- 1 bunch of flat-leaf (Italian) parsley, about 100 g (31/2 oz), roughly chopped
Method:
Place all the meatball ingredients in a bowl and mix with your hands until
well combined. Form into balls, about 4 cm (1 1/2 inches) in diameter. Set aside.
Heat the olive oil in a heavy-based saucepan over medium heat. Add the meatballs and cook for about 8–10 minutes, turning now and then, until golden all over. Transfer the meatballs to a plate and set aside.
In the same pan, sauté the spring onion over medium heat for 2–3 minutes. Add the sweet potato, carrot, capsicum and tomatoes, including the tomato juices. Stir in the tomato paste, stock, lemon juice and vinegar.
Bring to the boil, then reduce the heat to low and simmer for 30 minutes, adding a little more stock or filtered water if necessary.
Add the browned meatballs and cook for a further 8–10 minutes, or until heated through, taking care not to overcook them, as you don’t want them to become dry.
Season to taste with sea salt and freshly ground black pepper. Serve sprinkled with chopped parsley, with your choice of accompaniment.
Chocolate Collagen Bars
The most abundant protein in our bodies, collagen, is found in our muscles, skin, bones, blood vessels and digestive tract, and is incredibly important for nourishing a leaky gut back to a healthy state. These chocolate bars are a super healthy and indulgent way to benefit from the blessing of collagen, and are also an excellent post-workout snack to help repair muscles.
You can buy collagen online or from health food stores; look for collagen derived from grass-fed sources.
- 3 tablespoons organic coconut butter
- 2 tablespoons extra virgin coconut oil
- 2 tablespoons flaxseeds (linseeds)
- 3 tablespoons powdered collagen
- 2 tablespoons raw cacao powder
- 1 tsp Love Your Gut powder
- 1/2 teaspoon vanilla powder
- pinch of Celtic sea salt
- 2 tablespoons rice malt syrup or raw honey, or sweetener of your choice
Method:
- Line a very small square cake tin, loaf (bar) tin or dish with baking paper. In a heatproof bowl set over a small saucepan of simmering water,
- gently melt the coconut butter and coconut oil, stirring until combined. Place the flaxseeds, collagen, cacao powder, love your gut powder, vanilla and salt in a food processor or high-speed blender and pulse until combined.
- Add the melted oil mixture and your chosen sweetener and whiz again, adding more flaxseeds if needed; the consistency should be like a paste. Spoon the mixture into your lined tin or dish and refrigerate for 1–2 hours, until set.
- Cut into 3 x 10 cm (11/4 x 4 inch) bars to serve.
- The bars will keep in an airtight container in the fridge for 4–5 days.
