Mains - NutritionU

Butternut Squash, Ginger and Coconut Laksa with Prawn, Chicken or Tofu

This dish is delicious and satisfying. Its flavour comes from an aromatic mix of herbs and spices including soothing ginger and coriander. It is a versatile dish and can be easily adapted for meat and fish eaters or vegetarians.

Health Benefits - healthy gut, good source of fibre and protein

Easter Roast with Fondant Potatoes and Lemon Thyme Gravy

Seitan makes a fantastic alternative to nut roast as the centrepiece for a lavish family Sunday dinner with all the trimmings. Our seitan roast is accompanied with creamy fondant potatoes and a delicious thyme gravy, along with a nice selection of side vegetables.

Health Benefits - it is high in protein, Vegetarian, Dairy free, Nut free, Egg free

Greek Style Tomato and Bean Stew

This is a delicious, one pot, vegetarian dish which can be scaled up to feed a crowd. It also improves once cooked if left for a while before eating.

Health Benefits - high in fibre and protein

Kedgeree with Turmeric and Coriander

This Anglo/Indian dish uses the gentle spices – ginger and turmeric- which have a soothing effect on the gut. Spring onion tops give the flavour of onions without the symptoms. This is a lovely brunch or light super dish. This version of kedgeree does not contain raisins which are high in fermentable carbohydrates.T

Health Benefits - Low in fermentable carbohydrates and high in antioxidant

Lentils with Homemade Pork, Wine and Rosemary Sausage

Everyone loves a sausage but most ready-made sausages contain wheat and other cereals. Make them yourself and you can leave out the cereals and keep the fat content down. Most pulses are high in FODMAPs and may cause symptoms in many people with a sensitive gut. Canned lentils are an exception to this. Canning alters the nature of the fermentable carbohydrates in the lentils making them safe to eat for most people with a sensitive gut. Celeriac is used here in place of celery because it is low in fermentable carbohydrates.

Health Benefits - Low in fermentable carbohydrates, low in sugar, lo win fat, low in sodium and good source of protein

Roasted baby carrot salad with walnuts, puy lentils and feta

Onions and garlic contain a type of complex carbohydrate called inulin which acts as a prebiotic. Prebiotics provide a food source for healthy gut bacteria however people on a low FODMAP diet may wish to restrict the white part of onions if they cause symptoms.

Health Benefits - llow in fodmaps, good source of protien and fibre

Roasted parsnips with lentils, zhoug and spiced prunes

This dish contains a panoply of wintery Christmas flavours and aromas including earthy notes from parsnips and thyme; exotic spices from the spiced prunes and the scent of zingy herbs contained in the Israeli zhoug dressing. This vegan dish has so many ingredients that help to promote a healthy gut health including dietary fibre contained in the vegetables and galacto-oligosaccharides (which gut bacteria love) in the lentils.

Health Benefits - low in salt

Simple Red Lentil Dal

Dal is a staple food of the Indian sub-continent. It is made from lentils that do not need pre-soaking. It is one of the fastest, most delicious and economic meals you can prepare. The beauty of this dish is it can be eaten simply or dressed up with a variety of accompaniments, for a special occasion.

Health Benefits - high in fibre and protein

Spinach and Potato Cakes

Potato cakes topped with a runny poached egg make a delicious, substantial breakfast. You can add as many ‘trimmings’ as you like – tomatoes, mushrooms, or even some smoked salmon.

There are lots of gut friendly, nutritious ingredients in this meal. Leafy greens, such as spinach and kale, are excellent sources of dietary fibre, as well as polyphenols.