Oil-Free Onion Bhajis

happy heart recipes Oct 09, 2019

Bhaji is simply an Indian-style fritter. Typically fried, they can be quite greasy and indulgent. Here, we bake them to make them healthier and avoid using oil. They work well served with hummus or soy yogurt-based raita (mint yogurt dressing).

Ingredients:

500g red onions chopped into thin half moons
1/2 tsp ground ginger
1/2 tsp turmeric
1/2 tsp mild chilli powder
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp salt

For the batter:

100g gram flour - sieve
2 tsp ground cumin
2 tsp ground coriander
3/4 tsp turmeric
1/4 tsp ground chilli
1/2 tsp baking powder
1/2 tsp salt
100ml water

Cooking Instructions:

Preheat your oven to 200 degrees.

Chop the red onions into thin half moon shapes.

Put a non-stick pan on high heat. Once the pan is very hot, add the onions and fry until they start to brown, this should take 3-4 mins. If they start to stick, just add a tsp of water and scrape any browning that is sticking to the bottom and incorporate into the dish.

Add the ground ginger, turmeric, milk...

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Low Fodmap Spinach and Butterbean Curry

happy gut recipes Oct 09, 2019

This is a simple and delicious butterbean curry that is quick to make! Garnish with some sesame seeds for an extra hit of flavour!

Serves 4

Ingredients:

340g butterbeans
100g green beans
200g oyster mushrooms
2 tbsp tamari
1 bunch scallions (green part only)
1 red chilli
1 thumb-sized piece of ginger
100g baby spinach
1.5 tbsp curry powder
1 tsp ground cumin
160ml coconut milk
150ml water
1 x400ml tin of chopped tomatoes
juice of 1 lime
salt and pepper to taste

Cooking Instructions:

Peel and finely chop the ginger. Finely chop the scallion greens and the chilli (removing the seeds if you don’t like spice), removing the white parts. Finely chop the oyster mushrooms and chop the green beans in half. Drain and rinse the butterbeans.

Put a large pan on a high heat, add 1 tablespoon of oil and leave to heat up. Add the ginger, chilli and the scallion greens and cook for 1-2 minutes stirring.

Add the mushrooms and the green beans and cook for 3 further minutes.

Add 2 tablespoons of tamari and...

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Low Fodmap Spaghetti Bolognese

happy gut recipes Oct 09, 2019

A lovely quick take on the traditional Italian pasta dish. It's quick to make and tastes amazing too! Nutritional yeast is a 'cheesy' flavoured condiment that is available in all good health food stores. It brings a 'cheesy' taste to this dish, without any of the saturated fat. It's worth having in your press.

Serves 4-5

Ingredients:

1 x 400g gluten-free spaghetti
2 tablespoons olive oil
2 tsp salt
The greens of 1 leek - approx 200g
1 large carrot (300g max)
1 red chilli (leave out or reduce if you don't like spice)
300g oyster mushrooms - (300g max)
2 tbsp tamari
200g fresh cherry tomatoes
400g fresh tomatoes
160g of tinned cooked lentils
180ml red wine
2 tbsp maple syrup
1 x 400g tin chopped tomatoes - (370g max)
Salt and pepper to taste

To serve:

Nutritional yeast
Decent bunch fresh basil
Salt and pepper

Cooking Instructions:

Cook the gluten-free spaghetti as per the instructions on the back of the pack. Once cooked, drain and rinse it.

Finely chop the greens from the leek. Grate the carrot,...

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Low Fodmap Quinoa, Steamed Veg and Caramelised Pecan Dinner

happy gut recipes Oct 09, 2019

This dish is one of the most popular recipes on our Happy Gut course. It works great with whatever veg you have in!

Serves 4

Ingredients:

2 tomatoes (360g / 360g tinned)
the greens of 2 leeks (200g)
a thumb-sized piece of ginger
1 medium sweet potato (300g max)
1 red pepper
3 carrots (300g max)
2 tbsp oil
2.5 tsp of salt
1 tsp turmeric
2 tsp curry powder
275g quinoa (1 ½ cups)
800ml veg stock (garlic and onion free)/water (3 cups)
2 bay leafs
juice of half a lemon

Topping:

handful of pecan nuts 80g
2 tbsp tamari
3 tsp maple syrup

Cooking Instructions:

Finely chop the leek greens and the tomatoes. Peel and finely slice the ginger. Finely chop the sweet potato and carrots and slice the red pepper into long thin strips.

On a high heat, put 2 tbsp of oil into a pan. Once oil is hot add the prepared leek, tomatoes, and ginger, and the salt and cook for 5 minutes, stirring regularly to stop the veg sticking to the bottom.

Then add the turmeric and curry powder, and mix through the veg. Add the...

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Oil-Free Creamy Mushroom Pasta

happy heart recipes Oct 09, 2019

This is a easy and super-comforting dish that is like a belly hug at the end of a busy day.

Serves 4 

Ingredients:

2 red onions
2 cloves garlic
250g mushrooms ideally a mixture including oyster, shiitake, chestnut, button
3 tbsp tamari/ soy sauce
100ml veg stock or water
250g wholemeal penne pasta

Creamy sauce:

80g toasted cashew nuts (works out about 10 nuts per person- so still within guidelines)*
450ml soy milk or non dairy milk of choice
juice of half lemon
1 tsp salt
1 tsp garlic powder

To serve:

organo or herb of choice to serve
1 chilli (optional)

Cooking Instructions:

*To toast raw cashew nuts just heat a non stick pan on medium heat, add the cashew nuts and keep them moving till they start to brown. This should take between 5-8 mins, be careful not to burn the nuts.

Peel and finely chop the onions and garlic, chop the mushrooms into small pieces. Fill and boil the kettle. Cook the pasta as per the instructions on the back of the pack.

Put a non-stick frying pan on high heat and...

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