Love Your Gut Blog
Wednesday, July 20th, 2011
It’s very tempting when the weather is none too pretty to want to indulge! But hopefully these blueberry muffins will allow you a tasty treat with some health benefits too.
Blueberry muffins made with prune pureé
It’s hard to believe, but this recipe really works. Because prunes are naturally sweet you don’t need to add much sugar and prune pureé makes a fabulous substitute for fat!
Makes 8, 2 per serving
Per serving
260 calories 3g fat
1g saturated fat 6g fibre
Ingredients
10 stoneless, ready-to-eat prunes
175g (6oz) half and half plain and wholemeal flour
2tsp baking powder
25g (1oz) caster sugar
1 egg
150ml (5fl oz) semi-skimmed milk
100g (3 and a half oz) blueberries
Method
1. Make a prune pureé by whizzing the prunes in a food processor with a little water. You want them to have the consistency of double cream.
2. Mix together the flours, baking powder and sugar. Beat the egg and mix into the milk and prune pureé. Add to the flour mixture and beat thoroughly. Mix in the blueberries, being careful not to break up the fruit.
3. Divide the mixture between eight deep, greased muffin tins, filling only to just over half their depth. Cook at 200C/400F/gas 6 for 25 mins
Tags: blueberries, prunes
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Tuesday, July 12th, 2011
It may seem tricky to think of an indulgent recipe while remaining healthy but we hope this is a good option. The combined flavours of duck, shallots, Armagnac and prunes are worthy of any Michelin star restaurant, but the recipe is simplicity itself. It has all the heart-protective benefits of garlic, shallots and red wine, lots of fibre, and huge amounts of beta-carotene. Add a simple salad for vitamin C and you’ll have everything your body needs.
Braised duck with prunes
Serves 4
Per serving
483 calories 14g fat
3g saturated fat 10g fibre
Ingredients
2tbsp extra virgin olive oil
4 duck breasts (skinless)
110g lean back bacon, diced
200g (7oz) shallots
3tbsp Armagnac
2tbsp flour
600ml (1 pint) red wine
10 stoned prunes
10 dried apricots
3 cloves garlic
1 bouquet garni
Method
1. Heat the oil in a frying pan and brown the duck breasts on both sides. Remove and keep warm.
2. Brown the bacon and shallots in the pan. Return the duck. Pour over the Armagnac and set alight. When the flames die down completely, stir in the flour and mix thoroughly.
3. Put into a casserole dish. Add half the wine to the frying pan, with the fruit, garlic and bouquet garni. Bring to the boil and pour in the rest of the wine.
4. Cook at 220C/425F/gas 7 for 20 mins.
Of course if you’re not ready to try things at home then you may want to try out some restaurants first. And our friends at CrunchLunch have some great meal offers to try some of your favourite, and perhaps some new, restaurants. Click on the link to find out more.
Tags: beta-carotene, healthy food, Vitamin C
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Monday, April 18th, 2011
Easter brings the family together for a well-earned break. Make this Easter the tastiest one yet – try out the recipe below for a delicious treat!
Salmon with bacon and mushrooms
Preparation time: 10 Minutes Cooking time: 25 Minutes Serves: 4
Ingredients:
- 4 tablespoons olive oil
- 4 x 150g salmon (or trout) fillets
- 1 x 250g pack smoked bacon lardons
- 1 large red onion, peeled and sliced
- 1 x 150g pack baby button mushrooms
- 1 teaspoon lemon zest
- 1 tablespoon red wine vinegar
- 1 tablespoon finely chopped rosemary
- A pinch of sugar
Method
- Heat one tablespoon of the oil in a non-stick frying pan. Season the salmon and fry for 3 minutes skin-side up. Transfer to a plate.
- Fry the lardons for 4-5 minutes. Add the red onion, fry for 2 minutes, and then add the mushrooms, cook for 5 minutes more and stir in the lemon zest.
- Put the salmon on top of the onion mixture in the pan (or use an ovenproof dish) and grill on high for 2-3 minutes. Mix the vinegar, the rest of the oil and the rosemary with a pinch of sugar and season.
- Spoon over the salmon and serve with celeriac mash or crispy roast potatoes.
With all the chocolate treats over the Easter break, why not make it healthier by enjoying a bowl of fruit salad? Use the vibrant coloured fruits that are now in season; strawberries, raspberries, mango, pineapple, peaches, cantaloupe melon and watermelon – all very refreshing!
Happy Easter everybody!
Image courtesty of Simon Howden via freedigitalphotos.net
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Monday, March 7th, 2011
Tuesday is Pancake Day throughout the country, and while many people may be eagerly looking forward to pancakes at teatime, the actual day, Shrove Tuesday, has more religious significance.
Before the period of Lent, a period of fasting, many people with religious beliefs would say their confessions and use up certain food stuffs. They would use up foods such as sugar, fat and eggs which are limited during Lent and have a last big feast.With these ingredients, the tradition of pancake making began!
Pancakes are really easy to make and something that the whole family can get involved with, from making the batter to adding the fillings – so have a look at our healthy recipe below and start flipping! Add fillings and toppings of your choice; blueberries, strawberries, peaches, raspberries – fruits are always a healthy option!
Wheatgerm Pancake (good source of fibre!)
Ingredients:
2 eggs, lightly beaten
4 tablespoons rapeseed oil
450ml (16 fl oz.) buttermilk
1 dessertspoon bicarbonate of soda
8 tablespoons wheat germ
1/2 teaspoon salt
150g (5 oz.) wholemeal flour
Preparation method:
1. In a medium bowl, mix eggs with oil and buttermilk. Stir in bicarbonate of soda, wheat germ and flour; mix until blended.
2. Heat a lightly oiled frying pan over medium high heat. Pour or scoop the batter onto the pan, using approximately 4 tablespoons for each pancake. Brown on both sides, turning once.
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Monday, June 28th, 2010
Yes the weather seems to have arrived and so too has the sport! It’s Wimbledon fortnight and that often means that tennis courts across the country suddenly triple in interest. 
For others of course those perhaps sat atop of Henman Hill or Murray Mount, it’s a great opportunity to quaff drinks and eat lashings of strawberries and cream!
Well there’s nothing like enjoying watching – and lets be honest most of us wouldn’t actually be able to compete at SW19 (with or without a wildcard) but perhaps we need to make sure that anything we are consuming when watching is hopefully giving us a healthy kick!
So, here’s a nice summer cooler for you – with the weather baking down, keeping hydrated is as important as ever. You may not notice yourself getting hot, but if you’re refreshing yourself with cool glasses of wine or beer, you’ll be dehydrated through the affects of alcohol.
So in honour of the summer of sport beginning with the sound of ‘new balls please’ – enjoy and cheers!
Orange, pink grapefruit, lime & raspberry juice
This is a real taste treat. You could juice the fruit by hand or in the blender – or simply eat it separately.
Serves 2
Per serving
107 calories <1g fat
0g saturated fat 8g fibre
Ingredients
2 oranges
1 pink grapefruit
2 limes
110g (4oz) raspberries
Method
1. Simply juice the fruit, pour into glass, add a couple of ice cubes and enjoy.
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