Thai Prawns with Coconut Milk and Seaweed: The Clever Guts Diet Recipe Book- Dr Clare Bailey

clever-guts-diet-recipe-book-9781925640779_lg

 

Extracted from The Clever Guts Diet Recipe Book by Dr Clare Bailey with Joy Skipper, published by Simon & Schuster Australia, RRP AU$39.99  Photography © Joe Sarah

 

 

Thai Prawns with Coconut Milk and Seaweed

Simple to make and packed with health-boosting antioxidants.” p.141

Serves 2

 

140g green-pea pasta (or wholemeal pasta)

150g broccoli, broken into florets

3 tbsp coconut oil

½ red onion, sliced

2cm root ginger, grated

½ red chilli, deseeded and finely chopped (or ¼ tsp chilli flakes)

200ml coconut milk

Juice of 1 lime

½ tbsp Thai fish sauce

2 nori seaweed sheets, chopped

2 00g prawns (fresh or frozen, defrosted)

Generous handful of fresh coriander, chopped

 

  • DAIRY-FREE
  • GLUTEN-FREE
  • GOOD FOR PHASE 1
  • 700 calories

 

Thai prawns with coconut milk and seaweed

 

  1. Cook the pasta according to the pack instructions.
  2. Steam the broccoli for 4-5 minutes and set it aside.
  3. Heat the oil in a large frying pan and sauté the onion for 4-5 minutes. Add the ginger and chilli, cook for 1 minute and then pour in the coconut milk, lime juice, fish sauce, seaweed and prawns.
  4. Bring the pan to a simmer, then add the broccoli and simmer for 2 minutes more before stirring in the pasta with the coriander. Serve immediately.

 

Prawns are high in protein, low in calories and a good source of vitamin D, vitamin B12, iron and selenium.

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Chocolate Eggplant Cake with Pear and Walnuts: The Clever Guts Diet Recipe Book – Dr Clare Bailey

clever-guts-diet-recipe-book-9781925640779_lg

Extracted from The Clever Guts Diet Recipe Book by Dr Clare Bailey with Joy Skipper, published by Simon & Schuster Australia, RRP AU$39.99  Photography © Joe Sarah

 

Chocolate Eggplant Cake with Pear and Walnuts

Serves 8

Chocolate eggplant cake with pear and walnuts

 

1 medium eggplant skin on, diced

150g dark chocolate (min. 70% cocoa solids), broken into pieces

60g coconut oil

60g pitted dates, chopped

½ tsp salt

3 eggs, beaten

1 tsp baking powder

80g ground almonds (or 100g gluten-free brown flour)

80g walnuts, chopped

1 ½ pears, cubed

 

  • DAIRY-FREE
  • GLUTEN-FREE OPTION

370 Calories

 

  1. Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a 20cm cake tin with baking paper.
  2. Steam the eggplant for 15 minutes or until it is soft. Then place it, still hot, in a bowl. Immediately add the chocolate and coconut oil and stir until they have more or less melted. Then mix in the chopped dates.
  3. Blitz with a hand blender to obtain a smooth paste. Add the salt, eggs, baking powder and ground almonds and whizz one more time, then stir the walnuts and pears into the mixture.
  4. Spoon the mixture into the prepared tin and bake it for 35-40 minutes, until a knife inserted into the centre comes out clean. Leave it to cool in the tin for 10 minutes, then transfer it to a wire rack.

 

Oaty Pecan Pancakes: The Clever Guts Diet Recipe Book- Dr Clare Bailey

 

clever-guts-diet-recipe-book-9781925640779_lg

 

Extracted from The Clever Guts Diet Recipe Book by Dr Clare Bailey with Joy Skipper, published by Simon & Schuster Australia, RRP AU$39.99  Photography © Joe Sarah

 

Oaty Pecan Pancakes 

“These indulgent wholemeal pancakes have extra substance and flavour thanks to the oats and pecans. Delicious eaten straight from the pan or once cooled, popped in the toaster.” p. 207

Makes 10-12

Oaty pecan pancakes

 

 

120g gluten-free rolled oats

120g buckwheat flour

1 tsp ground cinnamon

1 tsp baking powder

1 pinch salt

1 egg

2 tsp vanilla essence

1 tbsp maple syrup

270ml almond milk (or any milk of your choice)

40g pecan nuts, chopped

1 tbsp coconut oil

  • DAIRY-FREE
  • GLUTEN-FREE

130 calories

 

  1. Mix the oats, flour, cinnamon, baking powder and salt in a bowl.
  2. In a separate bowl, whisk the egg, then pour in the vanilla essence, maple syrup and milk and stir well. Make a well in the centre of the dry ingredients, pour in the wet ingredients and gradually stir them in, followed by the nuts. The mixture should be thick but pourable. Allow it to rest for about 15 minutes.
  3. Melt half the coconut oil in a frying pan over a medium heat. Drop blobs of the mixture into the pan, using 1-2 tablespoonfuls for each pancake. Repeat, leaving space around each one, and cook them for 2-3 minutes until they’re golden brown and holes appear on the surface.
  4. Flip them over carefully with a spatula and cook them for 1-2 minutes on the other side. Repeat with the remaining mixture.
  5. They taste great served with 1 tbsp Greek-style yoghurt (add 75 cals), 1 tsp honey (add 20 cals) and some berries or half a sliced banana (add 50 cals).

A Book I Know Many Have Been Waiting For

clever-guts-diet-recipe-book-9781925640779_lg

The Clever Guts Diet Recipe Book

150 delicious recipes to mend your gut and boost your health and wellbeing

Dr Clare Bailey with nutritionist Joy Skipper

Simon and Schuster Australia

ISBN: 9781925640779

 

Description:

The companion cookbook to the international No. 1 bestselling Clever Guts Diet

Australian and New Zealand edition 

150 delicious recipes to help you nourish your body from the inside out

Your gut is key to your physical and mental wellbeing – home to your microbiome, an army of microbes that influences your weight, mood and immune system. In this companion book to Dr Michael Mosley’s bestselling Clever Guts Diet, Dr Clare Bailey and food and nutrition consultant Joy Skipper offer the definitive toolkit for bringing your gut back to optimum health.

With 150 delicious recipes, ranging from healing broths and fermented foods to enzyme-stimulating salads and meals rich in pre- and probiotics, this book shows you how to put into practice Dr Mosley’s revolutionary two-phase gut repair programme and then to incorporate the core principles into your daily life.

This book is for everyone – for anyone looking to undo the damage done by processed foods and antibiotics, to IBS and food intolerance sufferers, and anyone wanting to cut sugar cravings, boost their mood and immune system, and even lose weight naturally. The Clever Guts Diet Recipe Book is packed with nutritional information, meal planners and all the advice you need to mend your gut and boost your health and wellbeing.

‘The life-changing new plan that’ll make you healthier, happier and slimmer’ Daily Mail

 

My View:

As you are  most likely aware I am a big fan of all things gut health and of this particular series of books and documentaries.  This book is presented in an easy to read language and full of recipes that will not break the bank to make; most ingredients are already in your pantry/fridge/freezer; Sausage and Mediterranean veg tray bake, beef and orange stew with mushrooms, black bean beet burgers, vegetable and paneer curry…slow roasted shoulder of lamb…and healthy nutrient bars and cakes, there is something here for everyone.

 

 

 

 

 

Coconut and Ginger Brown Rice – Gordon Ramsay’s Ultimate Fit Food

Ultimate Fit Food

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

 

COCONUT AND GINGER BROWN RICE

 

SERVES 6 AS A SIDE

This rich and fragrant rice is delicious with curries or as a side to any Asian main course, and it makes a great change from plain boiled rice. Cooking the rice in coconut milk does increase the level of fat and saturated fat in the dish, but there are advantages to using coconut that make this an excellent choice for a pre-event supper…“p.231

 

1 tbsp rapeseed oil, for frying

1 small onion, peeled and finely diced

3cm piece of fresh root ginger, peeled and grated

1 tsp ground turmeric

300g brown basmati rice

1 x 400ml tin reduced fat coconut milk

chopped coriander, to serve (optional)

Sea salt

1.Place a medium heavy-based saucepan over a medium heat. Add the rapeseed oil and, once hot, add the finely diced onion with a pinch of salt. Cook for 5–6 minutes, until softened.

2. Add the ginger and turmeric and continue to cook for 2 minutes, stirring everything together. Then stir in the rice, ensuring it is well coated in the flavoured oil.

3. Pour in the coconut milk and 400ml of boiling water and bring up to a simmer. Simmer for 5 minutes, then reduce the heat to low and cover with a lid. Cook for a further 30–35 minutes, until the rice is tender and the liquid has been absorbed.

4. Remove the rice from the heat and fluff with a fork, seasoning with a pinch of salt if needed. Serve immediately, sprinkled with coriander, if using.

 

HOW TO USE UP LEFTOVER RICE

Leftover rice can be stir-fried the next day with added vegetables, eggs, meat, prawns or tofu for a delicious lunch or supper.

 

Southern Indian Fish Curry – Gordon Ramsay’s Ultimate Fit Food

 

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

Ultimate Fit Food

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

 

SOUTHERN INDIAN FISH CURRY

SERVES 6

This is a lightly spiced, creamy curry with a delicately sweet-and-sour flavour that is popular in the southern regions of India. Serve it with boiled basmati or brown rice for a perfectly balanced pre-exercise meal. Coconut is rich in a certain type of saturated fat which is metabolized more rapidly than that from animal sources – this means that coconut makes a useful energy source for endurance sport and competitions.” p. 230

Southern Indian Fish Curry

½ tbsp flavourless oil, e.g. groundnut, for frying

2 onions, peeled and finely sliced

2 tsp mustard seeds

1 tsp ground turmeric

2 tsp ground cumin

3cm piece of fresh root ginger, peeled and grated

1–2 long red chillies, deseeded and finely chopped, to taste

1 x 400ml tin reduced fat coconut milk

1–2 tbsp tamarind paste or watered-down tamarind block

1 small aubergine, cut into bite-sized pieces

2 carrots, chopped into bite-sized rounds

200g green beans, topped and tailed and cut in half

600g meaty white fish (e.g. cod, pollock, haddock or coley), cut into bite-sized pieces

Sea salt and freshly ground black pepper

 

TO SERVE

Coconut and Ginger Brown Rice (see next post)

2 tbsp desiccated coconut, toasted (optional)

 

 

 1.Place a large, shallow saucepan or a high-sided frying pan over a medium heat and add the oil. Once hot, add the sliced onions with a pinch of salt and saute for 8–10 minutes, until completely soft.

2. Add the spices and continue to cook for a further minute or until you can really smell them, then add the ginger and chillies and stir over the heat for a further minute.

3. Pour in the coconut milk, tamarind paste and 400ml of water (use the empty coconut milk tin to measure the 400ml). Season with salt and pepper, stir well and bring to a simmer.

4. Once the sauce is simmering, add the aubergine and continue to cook for 5 minutes, then add the carrots and simmer for 10–15 minutes, until the carrots and aubergine are tender and the sauce has thickened a little.

5. Add the green beans and cook for a further 3 minutes, then add the fish. Stir well to coat, then cook for 3–4 minutes, until the fish is just cooked through. Taste and adjust the seasoning as necessary.

6. Serve the curry with rice in warmed serving bowls, sprinkled with toasted desiccated coconut, if using.

California ‘Fried’ Chicken Sandwich – Gordon Ramsay’s Ultimate Fit Food

Ultimate Fit Food

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

 

 

California ‘fried’ chicken sandwich

SERVES 4

As a family with four teenage children, we are always looking for healthy ways of preparing not-so-healthy fast food favourites like pizza, burgers and fried chicken. This recipe is brilliant because it looks and tastes like a fried chicken sandwich, with the satisfying crunch from the chicken and the creaminess of the mayo, but is actually made with baked chicken and a yoghurt dressing. The kids love it, we know they’re eating well and everyone’s happy.” p. 224

50g wholemeal flour
200ml buttermilk (or 2 eggs, beaten)
150g puffed rice
2 tsp garlic powder
2 tsp onion powder or granules
4 tsp paprika
1 tsp dried sage
8 mini chicken breast fillets
4 wholemeal buns
1 ripe avocado, peeled, stoned and sliced
½ iceberg lettuce, shredded
Sea salt and freshly ground black pepper
Mexican hot sauce such as Cholula (optional), to serve

FOR THE YOGHURT DRESSING

75ml Greek yoghurt
½ garlic clove, crushed
1 tsp cider vinegar

California "fried" chicken sandwich

 

  1. Preheat the oven to 180˚C/gas 4.
  2. Put the flour, buttermilk and puffed rice into three shallow bowls. Season the flour with salt and pepper. Add the garlic powder, onion powder, paprika and dried sage to the buttermilk and mix well. Crush the puffed rice with your hands so that the pieces are broken down slightly but not powdered.
  3. Dip a piece of chicken into the flour so that it is completely covered. Remove and shake off any excess, then dip into the buttermilk. Allow any excess buttermilk to drip off, then put the chicken pieces into the puffed rice. Turn over to make sure they are completely coated, then place on a baking tray. Repeat with the remaining chicken pieces.
  4. Put the tray into the preheated oven and bake for 25–30 minutes, until golden and cooked through, turning halfway through cooking.
  5. Meanwhile, make the yoghurt dressing; mix together the yoghurt, crushed garlic and vinegar with a little salt and pepper. Taste and add more vinegar if needed.
  6. Slice open the buns and divide the avocado slices between them. Top with shredded iceberg lettuce.
  7. Once the chicken is cooked, place on top of the lettuce and spoon over dollops of the yoghurt dressing, as well as a drizzle of hot sauce, if desired. Close the buns and serve immediately.

PER SERVING

KCAL 510

FAT (g) 13.0

SATURATES (g) 4.0

CARBS (g) 67.0

SUGARS (g) 10.0

FIBRE (g) 8.0

PROTEIN (g) 27.0

SALT (g) 1.30