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Featured Recipes

NutritionU highlights healthy living recipes on a weekly basis. 

Many of these recipes have been graciously provided by Love Your Gut! and T. Colin Campbell Center for Nutrition Studies

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This week's recipe is:

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.

Health Benefits  -  light in calories, good source of protein, low in sodium

Mains

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Mango and lime sorbet

  This is the simplest of desserts to make but the flavours are exquisite. Mangoes contain polyphenols and dietary fibre which healthy gut bacteria thrive on.

Health Benefits  -  Good source of fibre.

Desserts

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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

Mains

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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

Mains

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Carrot, almond & coconut cake

  This delicious crumbly, carrot and almond cake can easily double up as a dessert served with stewed fruit and yogurt. It doesn’t contain any flour and the sugar content is less than most cakes. The grated carrots add sweetness to the cake.

Health Benefits  -  low in fodmaps, good source of protein and low in sodium. good for your gut

Desserts

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