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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