Posts Tagged ‘dietary fibre’

Go natural – for reduced salt!

Monday, May 20th, 2013

Recent press attention has once again highlighted the issues associated with excessive consumptions of salt. A significant amount of the salt that is consumed in the diet is hidden in processed foods.

One of the best ways to reduce salt content is to stick to a diet which is as natural as possible. The benefits of this can be further reaching too, with increased nutrients, more fibre, less saturated fats often benefits of a more natural diet.

See below for some healthy recipes to help you avoid jumping to those salt laden foods during lunch time.

cous cous Mediterranean couscous
Mix 100g cooked couscous with a can of chickpeas, a can of brown lentils, a small can of chopped tomatoes, 1 roasted courgette, 1 roasted aubergine, 2 roasted onions, a handful of chopped parsley leaves, the juice of 1 lemon and a drizzle of olive oil.

Summer Quinoa
Mix 100g of cooked Quinoa with 1 chopped red pepper, 2 chopped tomatoes, 6 olives, 2 chopped spring onions, a handful of chopped basil leaves the juice of 1 lime and a sprinkling of mixed seeds.

How do you make a link between gut health and the Iron Lady?

Monday, April 15th, 2013

This week, Margaret Thatcher’s funeral procession will make its way through the streets of London.  Despite the strong political divide that surrounds her 11½ years as Prime Minister, the love she had for politics and her husband Dennis can never be debated.

Baroness Thatcher, without fail, would wake up and cook Dennis his breakfast every single morning. This got us thinking here at Love Your Gut, in memory of Margaret; let’s prepare breakfast that will help you to Love Your Gut!

When preparing your breakfast, remember that fibre is an important part of a healthy diet. It keeps everything moving through your digestive system and helps achieve optimal bowel movements. Try to choose wholegrain or brown bread if you enjoy toast in the morning.

To start you day with a high fibre boost choose porridge or a whole grain cereal. To make your porridge/cereal tastier try sprinkling some blueberries or sliced banana (our favourite!) over the top, this will also help to achieve your 5 A DAY!

Porridge

 

 

 

 

 

 

Keeping hydrated is also an important dietary factor to ensure a healthy gut, so wash your breakfast down with a glass (250ml) of water to ensure your body remains hydrated, you could also try herbal teas or diluted fruit juice.

Stay hydrated

 

 

 

 

 

 

Here are a few options to try out;

  • 40g Porridge made with 250ml semi-skimmed milk. Topped with ½ chopped banana and a handful of blueberries
  • 45g Muesli made with 100g natural yogurt and add some prunes or raisins.
  • 1 wholegrain bagel topped with cream cheese and strawberries
  • 2 poached eggs served on a slice of whole grain toast (and a thin spread of butter)

 



Winter Warmers

Monday, February 4th, 2013

VThe cold weather can tempt us to comfort eat and lack of good digestive fibre has been known to play havoc with our guts. Why not try this delicious winter soup to keep you warm and is packed full of nutrients to keep your body ticking over the long cold winter months. Spinach is a great source of iron and the potato makes this a filling meal that will give you lots of slow releasing energy.

 

 

 

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 large red onion, finely chopped
  • 2 cloves garlic, minced
  • 1lb fresh, baby spinach, washed
  • 1lb fresh watercress, washed
  • ¼ lb rocket, washed
  • 35 fl oz/1 litre vegetable stock (if not fresh use a good stock cube)
  • 1 large potato, peeled and cut into 8
  • Sea salt and freshly ground black pepper

Preparation:

Serves 4

  • Heat the olive oil in a stock pot or large saucepan. Sauté the onion for five minutes, then add the garlic cook for a further 2 minutes.
  • Add the spinach, watercress and rocket to the onion and stir.
  • Add the vegetable stock and potato.
  • Bring to a boil, reduce to a gentle simmer and cook until the potato is soft but not broken up.
  • Blend the soup using a hand blender or food processor.
  • Season to taste and serve or (optional) serve with bread croutons or with a little creme fraiche stirred through if you are not weight watching.

 

Christmas is Coming!

Monday, December 10th, 2012

So much to do and only two weeks to go until Father Christmas will be popping in for a visit. Love Your Gut knows how tempting it can be to buy shop bought treats instead of homemade treats as there just aren’t enough hours in a day so…… we decided to try and make your life a little bit easier and give you our top tips on how you can ensure your digestive system has a great Christmas period too.

 

  • If you are feeling bloated try some chamomile or peppermint tea after food. This will help to eliminate intestinal gas and aid digestion.
  • Ensure you chew that delicious Christmas dinner rather than gulping it down. This will ensure digestion kicks off to a good start.
  • If making Christmas treats always use wholemeal flour to increase your fibre intake.
  • Where possible use the low fat option i.e. margarine instead of butter crème fraiche instead of cream, semi skimmed or skimmed milk instead of full cream milk.
  • After dinner go for a brisk walk to burn off some of those extra calories we all know we will have consumed.
  • If using tinned fruit for your trifle make sure it is in fruit juice not syrup.

Beat the winter chill!

Monday, November 19th, 2012

Is it just me or has the need for our winter woolies been more of a necessity over the last couple of weeks?

Wholesome winter soups and stews are the perfect meals to keep you warm and more importantly maintaining your digestive health. Quickly and easy to prepare and adaptable recipes to suit everyone’s need, soups and stews are an excellent way of ensuring you and your family have a healthy balanced meal packed full of vitamins, minerals protein and not forgetting our starchy carbohydrates.

Why not try this delicious Moroccan twist casserole that will ensure you are packed full of scrumptious gut loving ingredients.

 

Moroccan Stew

Ingredients

  • 4 chicken breasts
  • 1 onion
  • 3 garlic cloves
  • Two carrots sliced
  • 4 medium sized potatoes diced
  • 1 tine of cannelloni beans
  • 4 tomatoes diced
  • 1 packet of cherry tomatoes diced (optional)
  • 2 tins of chopped tomatoes
  • 1 litre of chicken stock
  • 2 celery stocks
  • 5 mushrooms chopped
  • 2 bay leaves
  • 1.5 tsp. of paprika
  • 1 tsp. chilli flakes
  • 1 tsp. ground cumin
  • 1 tsp. ground ginger
  • Tsp. tomato puree

Method

  • Fry chicken onion and garlic in fry pan until meat is sealed then place into casserole dish
  • Place all vegetables and potatoes in frying pan and sauté.
  •  Add herbs, spice, tinned tomatoes and chicken stock to frying pan
  • Allow to bubble before adding tomato puree and stir
  • Allow to simmer for 5 minutes then pour over chicken.
  • Place casserole in over at 180 degrees C and cook for 1 hour minimum or until vegetables are soft and sauce has reduced.
  • Serve with baked potato, rice or couscous.

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