The Mandala Kitchen: 100 recipes to heal and restore your gut

The topic of gut health is often discussed in the media, various books have been published on the subject and there is ongoing scientific research on how our gut health can be linked to our overall good health (and on the flip side, many diseases).

The Mandala Kitchen sheds light on which foods and lifestyle choices can either promote or damage your gut health, and offers a collection of easy, delicious and nourishing recipes to heal your gut and, as a result, strengthen your immune system, improve your mood and assist in weight loss – all the recipes have been designed to be time-saving as well as family friendly.

Extras include: A Gentle Start – meal suggestions to start healing your gut; Lunchbox ideas and recipes for on-the-go gut health; Gut healing recipes for children – child-friendly meals that have been fool-proofed with the author’s children; Simple fermenting/culturing recipes; A selection of fabulous recipes from The Good Gut, and a few of the author’s favourites from Wellness (Warehouse) Café, Spirit Café and Marrow for gut-healthy food choices on the go.

Marlien Wright is a food blogger, nutritional therapist, yogi and mom. She enjoys eating whole foods and creating healthy #foodporn. She believes that being healthy is sexy and that our food choices can either heal or harm us. For more healthy, nutritious and delicious recipes look up her first cookbook, The Yoga Kitchen: 100 Easy Superfood Recipes.

CHOCOLATE BOMBS

PHOTOS and recipes courtesy Jacana Media

These serve as wonderful fuel for when you don’t have enough time for a proper meal or just before a workout. As treats go, these are pretty gut and kid friendly too.

Ingredients ½ cup air-roasted cashews

¹⁄3 cup coconut oil ¹⁄3 cup pitted dates

²⁄3 cup almond butter ½ cup desiccated coconut ½ cup raw cacao powder salt to taste

Method

• Add the cashews to your blender jug and pulse until you have a crumbly consistency, then scoop out half of the cashew crumbs and set aside on a plate for your balls to be rolled in later.

• Now add all the other ingredients (along with half of the cashews) into your blender jug and pulse until you have a fairly smooth, sticky consistency. Remove the mixture one tablespoon at a time and roll with clean hands into small balls. Lastly, roll them in the remaining cashew crumbs before transferring them to a flat and wide container that can be sealed with a lid or cling film. Store them in the fridge for up to two weeks.

Makes 12 – 16 balls

FENNEL, APPLE & WALNUT SLAW

PHOTOS and recipes courtesy Jacana Media

When looking for a quick, delicious salad to help restore your gut health, settle your tummy and accompany any meal, this should be one of your go-to recipes.

Ingredients 2 – 3 baby fennel bulbs, shredded or finely sliced 1 Granny Smith apple, grated (leave the skin on) ¼ cup walnuts, lightly toasted and roughly chopped or crushed

Dressing 2½ tbsp olive oil 1 tbsp raw apple cider vinegar 1 tsp honey 1 clove garlic, finely grated or crushed salt and pepper to taste

Method

• Combine and shake together all the dressing ingredients in a jar.

• Simply combine the apple and fennel in a large bowl, then add the emulsified dressing and toss it all together, finishing finally with a sprinkling of prepared walnuts.