6 minute read
GO WITH YOUR GUT
from jkybyibtutbiu
Gourmet and good for you? You bet! Recipes from Good for Your Gut by registered dietician Desiree Nielsen promote digestive health, but it’s their deliciousness that will keep you coming back to the table!
CHICKPEA UMAMI BURGERS
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MAKES 6 2 cups tightly packed baby spinach 1 medium shallot, roughly chopped ½ cup raw walnuts ⅓ cup sun-dried tomatoes in oil, drained and patted dry 2 (13.5 oz/398 ml each) cans no-salt-added chickpeas or 3 cups cooked chickpeas ½ cup gluten-free old-fashioned rolled oats 2 tbsp nutritional yeast 2 tbsp ground flaxseed 1 tsp ground cumin 1 tsp garlic powder ¾ tsp salt ½ tsp onion powder 2 tbsp water + more if needed 3 tbsp extra-virgin olive oil, divided 1 tbsp gluten-free tamari Zest of ½ lemon
Place the spinach in a colander over the sink. Slowly pour boiling water over the spinach to wilt it. Let sit to cool.
In a food processor, add the shallot, walnuts, and sun-dried tomatoes. Pulse until finely chopped. Add the chickpeas, rolled oats, nutritional yeast, flaxseed, cumin, garlic powder, salt, onion powder, water, 2 tablespoons of the olive oil, tamari and lemon zest. Carefully squeeze all of the excess water from the spinach and add to the food processor. Pulse until about half the mixture looks like a paste, but you can still see plenty of distinct ingredients. You should be able to form a nice patty with ease. If the mixture is crumbly, pulse a bit more or add 1 to 2 tablespoons water, a bit at a time. In a large nonstick skillet, heat the remaining 1 tablespoon olive oil over medium heat. Place the burgers in the pan and cook until a golden brown crust forms on the bottom, 3 to 4 minutes. Carefully flip and cook for another 3 to 4 minutes. The burgers will be soft and pleasantly squishy when warm, but they will firm up as they cool.
Serve the burgers with or without buns, layered with greens, a bit of vegan mayonnaise, and some olive tapenade, if using.
CHICKPEA UMAMI BURGERS
PLUM AND RADICCHIO SALAD
SERVES 4 1 small head red radicchio, finely shredded 4 firm black or red plums, pitted and sliced ¼ cup raw walnuts, chopped ¼ cup Medjool dates, pitted and chopped ¼ cup fresh mint leaves, thinly sliced into ribbons Tahini Yogurt Dressing (see below)
In a medium bowl, toss the radicchio with half of the dressing. Layer the plums, walnuts, dates and mint overtop of the radicchio. Serve with the remaining dressing on the side.
TAHINI YOGURT DRESSING
MAKES ½ CUP ½ cup coconut yogurt 2 tbsp tahini 1 tbsp freshly squeezed lemon juice 1 small clove garlic, grated with a microplane ½ tsp salt ½ tsp organic cane sugar ½ tsp ground sumac ¼ tsp red chili flakes
In a small bowl, whisk together the coconut yogurt, tahini, lemon juice, garlic, salt, cane sugar, sumac and chili flakes. If needed, add 1 to 2 tablespoons water for desired consistency. Store in an airtight container in the fridge for up to 4 days. (It makes a great veggie dip.)
SERVES 3 TO 4 1 (12 oz/340 g) package gluten-free pasta ¼ cup pine nuts 5 tbsp avocado oil, divided 1⅓ cups peeled and chopped zucchini (about 1 medium zucchini) ¾ tsp salt, divided + more for seasoning ½ tsp freshly cracked black pepper + more for seasoning 2 tsp nutritional yeast 1 lb (450 g) oyster mushrooms, trimmed and separated 1 tbsp fresh thyme leaves
Bring a large pot of water to a boil. Cook the pasta according to package directions. Drain in a colander, reserving at least ¼ cup of the cooking liquid. Rinse the pasta under cool running water. Return the pasta to the pot off the heat.
Heat a medium-size skillet over medium heat. When hot, reduce the heat to mediumlow and add the pine nuts. Toast, stirring often, until the pine nuts are fragrant and golden, 2 to 3 minutes. Transfer the pine nuts to a small food processor (or bullet blender).
In the same skillet, heat 1 tablespoon of the avocado oil over medium heat. Add the zucchini and cook, stirring occasionally, until softened, 6 to 7 minutes. If the zucchini is browning too quickly, reduce the heat to medium-low. You want the zucchini soft and
golden, not crispy and brown. Season with ¼ teaspoon of the salt and some pepper. Transfer the zucchini into the food processor with the pine nuts. Wipe the pan clean.
To the food processor, add 2 tablespoons of the avocado oil, the nutritional yeast, the remaining ½ teaspoon salt and the pepper. Blend until smooth. It will be very thick at this point. Set aside.
In the same skillet, heat the remaining 2 tablespoons avocado oil over medium-high heat. Add the mushrooms and fry, shaking the pan occasionally so they don’t stick, until golden brown and almost crisp on one side, about 4 minutes. Turn the mushrooms over and fry for 2 more minutes until golden brown. Sprinkle with a generous pinch of salt, more pepper and the thyme.
Add 2 tablespoons of the reserved pasta cooking liquid to the sauce. Mix together to loosen up the sauce. (I like to blend with an immersion blender.) Toss the sauce with the pasta. If the sauce looks too thick, add more pasta cooking liquid, 1 tablespoon at a time, tossing after each addition, until the sauce coats the pasta well but is not runny. To serve, divide the pasta among shallow bowls and top with the mushrooms.
Recipes are divided into three categories: protect, heal and soothe, and each section includes a seven-day meal plan.
Find more anti-inflammatory and plantbased recipes in Good for Your Gut by Desiree Nielsen, Penguin Canada, $32.
LEMON OLIVE OIL CAKE
LEMON OLIVE OIL CAKE
SERVES 8 Coconut or olive oil, for greasing the pan Zest and juice of 2 lemons 1 (13.5 oz/398 ml) can white beans, rinsed and drained ⅔ cup pure maple syrup ½ cup extra-virgin olive oil 2 tbsp unsweetened oat or soy milk 1 tbsp pure vanilla extract ¼ tsp almond extract 2½ cups almond flour ½ cup gluten-free all-purpose flour ¼ cup ground flaxseed 2 tsp baking powder ½ tsp salt
Preheat the oven to 350°F. Grease an 8-inch (1.2 l) round cake pan with coconut oil; line the bottom with parchment paper.
In a high-speed blender, add the lemon zest, lemon juice, white beans, maple syrup, olive oil, oat milk, vanilla and almond extract. Purée until smooth, 1 to 2 minutes.
In a large bowl, whisk together the almond flour, all-purpose flour, flaxseed, baking powder and salt. Add the wet ingredients to the dry ingredients and stir to blend. Pour the batter into the prepared cake pan and smooth the top. Bake for 45 minutes, until the cake is LEMON OLIVE OIL CAKE lightly golden on top and a toothpick inserted into the centre of the cake comes out clean. A bit of cracking is normal. Let the cake cool in the pan for 10 minutes. Invert the pan over a plate and tap the bottom to dislodge the cake. Transfer the cake to a rack to cool completely before slicing. Store loosely covered on the counter for up to 4 days.
