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Eat Yourself Healthy: Gut-Friendly Recipes

Continuing our partnership with Dr Megan Rossi, The Gut Health Doctor, we’re exploring all areas of gut-health. We’re making it easier for you to make gut-friendly food choices whilst you’re in the office, with our ‘Expert Choice’ meals, chosen by Dr Megan for their gut-heath promoting properties. Look out for these meals in your daily Cloud Canteen menus.

Don’t yet have access to our Cloud Canteen platform? Get in touch + we’ll make it happen!

Explore Cloud Canteen

So that’s your office meals sorted. But what about evenings and weekends? With so much conflicting information out there, how can you really know what’s good and what to avoid to ensure you’re eating the best food for your bod?

Here are a couple of our favourite gut-friendly recipes, straight from Dr Megan’s new book, Eat Yourself Healthy.

 

Banana, Fig and Courgette Breakfast Loaf

 

Offering over 5g of fibre per portion, this loaf is perfect for breakfast on-the-go or as a healthy and fibre-rich mid-afternoon snack.

Ingredients

Base:

100g teff grain (a protein rich, gluten-free grain)

120g wholewheat spelt flour

2 tsp baking powder

2 tsp cinnamon

A pinch of salt

40ml olive oil

3 large eggs

2 tsp vanilla extract

3 extra-ripe bananas, mashed

70g dried figs, diced

1/2 a small courgette, grated

1 large carrot, grated

50g walnuts, roughly chopped

 

Toppers:

1 banana

10g coconut flakes

 

Method

  1. Preheat the oven to 170C fan/gas mark 5.
  2. In a large mixing bowl, combine all the dry ingredients (teff, spelt, baking powder, cinnamon and salt.)
  3. In separate bowl, whisk together the wet ingredients (olive oil, eggs and vanilla extract) with an electric whisk before adding the fruit, vegetables and nuts (bananas, figs, courgette, carrot, walnuts.) Fold in the dry mixture.
  4. Line a loaf tin with baking paper, then pour in the mixture + top with banana and coconut flakes if using.
  5. Put in the oven for 70 mins, or until cooked through. Cover with foil after 30 mins of cooking to prevent burning the coconut.
  6. Allow to cool for 5 mins int he tin, before lifting out with the baking paper on to a wire rack to cool before cutting.

 

Satay Tofu Skewers Bedded with a Side of Saucy Greens

 

Offering a slight punch, these skewers make the perfect quick evening dinner or weekend BBQ dish.

 

Ingredients

Toppers:

3 tbsp Sriracha or chilli sauce

2 tbsp tamari

1 tbsp sesame oil

1/2 a Medjool date, softened – or sweetner of choice

5g peanut butter

1/2 tsp garlic powder

Firm tofu, sliced into cubes

1 red and 1 yellow pepper

 

Base:

1tsp sesame oil

2 cloves of garlic, sliced

600g mixed greens, sliced

Precooked wheat berries or grain of choice (lentils are a great alternative)

Tamari

Salt and pepper

 

Dipping Sauce:

Live thick yoghurt

 

Method

  1. Place all the toppers (apart from the tofu and peppers) into a large bowl and mix well. Stir in the tofu and leave to marinate for at least 1 hour.
  2. Once marinated, skewer the tofu, alternating with the peppers. Set aside any leftover marinade.
  3. Place on the BBQ or griddle pan on a moderate heat. Char on each side, then lower the heat and cook through, for approx 2 mins on each side. Cover and take off the direct heat.
  4. Place a large frying pan over a high heat and add the sesame oil and garlic. Cook for 1-2 minutes then add in the greens and wheat berries. Stif-fry for 2-3 mins, or until the greens have wilted. Take off the heat, drizzle on the tamari and season to taste.
  5. Serve the stir-fry topped with the skewers and a side of remaining marinade for dipping.

 

Want to discover more gut-friendly recipes from The Gut Health Doctor?

You can purchase Dr Megan’s new book, Eat Yourself Healthy, here.

 

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