Gut Recipes

BROCCOLI PESTO PASTA

150 g low-GI wholemeal pasta 3 teaspoons extra virgin olive oil 1 large onion, finely chopped 1 large zucchini, finely diced 1 cup (155 g) frozen peas 4 cups (60 g) chopped cavolo nero or kale juice of ½ lemon 200 g drained tinned tuna in spring water 40 g parmesan, shaved

Broccoli pesto

1 head broccoli, florets and stem chopped into 1–2 cm pieces 2½ tablespoons extra virgin olive oil 2 garlic cloves, unpeeled 2 tablespoons walnuts 1 bunch basil, leaves picked 1 bunch coriander, stems and leaves roughly chopped 60 g parmesan, grated 1.Preheat the oven to 180°C (160°C fan-forced).

2.To start the pesto, scatter the broccoli over a large baking tray and drizzle with 1 teaspoon olive oil. Add the garlic cloves, then place in the oven and roast for 20 minutes. Scatter over the walnuts and roast for a further 5 minutes, or until the broccoli is tender and lightly charred and the walnuts are golden brown.

3.Meanwhile, cook the pasta according to the packet instructions, then drain and set aside.

4.Heat the olive oil in a large frying pan over medium heat. Add the onion and zucchini and cook for 8–10 minutes until tender.

Add the peas and cavolo nero or kale and cook for 2 minutes, until the peas have thawed and the cavolo nero or kale has wilted. Remove from the heat while you finish the pesto.

5.Tip the roasted broccoli and walnuts into a food processor and squeeze in the flesh from the garlic cloves. Add the remaining olive oil, basil, coriander and parmesan and blitz to form a chunky paste.

6.Add the pesto, drained pasta and lemon juice to the frying pan and toss through the vegetable mixture to coat. Season with black pepper and add the tuna, then gently toss again.

7.Divide evenly among four bowls, sprinkle over the parmesan and serve.

TIP To make this vegetarian, omit the tuna and mash 1 boiled egg through each bowl of pasta instead.

Serves: 4 | Prep: 15 mins | Cook: 5 mins

CAULIFLOWER WALDORF

½ small head cauliflower 1 baby fennel bulb, trimmed 1 medium green apple 4 celery sticks 2 heads witlof (endive) 400 g shop-bought roasted chicken, shredded, skin and bones discarded 3 tablespoons walnuts 4 thin slices rye bread, toasted and cut into triangles

Dressing

3 tablespoons whole-egg mayonnaise 3 tablespoons reduced-fat Greek-style yoghurt 1 tablespoon extra virgin olive oil juice of ½ lemon 1.Push the cauliflower through a thin slicing attachment on your food processor, use a mandoline or simply finely shred it with a sharp knife. Shred the fennel, green apple, celery and witlof in the same way. Place in a large bowl, add the shredded chicken and toss to combine.

2.To make the dressing, mix together all the ingredients in a small bowl. Add 1–2 tablespoons water to thin it out, then pour the dressing over the salad and toss to coat well.

3.Heat a large frying pan over medium heat. Crush the walnuts in your hand and add to the pan, then cook, tossing, for 2–3 minutes until golden brown.

4.Divide the salad among four bowls. Top with the walnuts and freshly ground black pepper, and serve with toasted rye bread triangles.

NOTE

» Using shop bought roast rotisserie chicken is always convenient. However, if you have time, consider substituting shop bought roasted chicken with 400g of cooked skinless chicken breast to lower your total dietary fat. » Watercress can also be substituted for Witlof or any other vegetables listed in your food group list (as defined in the book).