3 Meals, 30 Foods!
Hopefully you’ll have read the blog posts on Findings from the American Gut Project and How to Eat 30+ Plant Foods a Week. Here are 3 recipes that will ensure you eat over 30 plant foods in just 3 meals!!! Everything after that is a bonus for your gut.
Buckwheat, Almond and Roasted Vegetable Salad
Gluten free, dairy free, vegan
Serves 4
2 courgettes, sliced
2 aubergines, quartered and sliced
2 red peppers, deseeded and cut into strips
3 tbsp olive oil
1 cup of buckwheat groats
½ cup of almonds
1 cup of sprouted lentils
8 cherry tomatoes, halved
2 tbsp lemon juice
2 tbsp fresh coriander, chopped
Salt and pepper
- Preheat the oven to gas mark 7/220C or 200C for fan ovens.
- Spread the courgettes, aubergines and peppers out on baking trays, drizzle with olive oil and roast in the oven. Give them a stir after 20 minutes and return to the oven for another 20-30 minutes until soft.
- Put the buckwheat in a pan with just under 2 cups of water and ½ tsp of salt. Bring to the boil, cover and simmer until all the water has been absorbed – about 15 minutes.
- Once cooked transfer the buckwheat to a large salad bowl and leave to cool.
- Spread the almonds onto a baking tray and roast in the oven for 8 minutes until just crunchy.
- When the vegetables are cooked add them to the buckwheat and leave to cool.
- Once the buckwheat and roasted vegetables have cooled down combine them with the tomatoes and almonds.
- Season with salt and pepper, drizzle on the lemon juice and sprinkle on the coriander.
Creamy Vegetable Korma with Red Rice
Gluten free, dairy free, vegan
Serves 4
1.5 cups of red rice
3 tbsp coconut oil
1 large red onion, finely chopped
1 tsp cumin seeds
1 tsp coriander seeds
2 tsp root ginger, finely chopped
1 clove of garlic, finely chopped
1 tsp turmeric
¼ tsp cayenne pepper
1 cauliflower, cut into florets
1 butternut squash, peeled, deseeded and chopped into large chunks
2 cans of chickpeas
2 cups of frozen peas
60-100g/2-4oz creamed coconut
- Put the red rice in a large saucepan and add 3 cups of water and ½ tsp salt. Bring to the boil, cover and cook for 40 minutes. Turn off the heat and leave the rice with the lid on until you are ready to eat.
- While the rice is cooking heat the oil in a large saucepan and add the onion. Cook until the onions are soft.
- Dry fry the cumin and coriander seeds in a heavy bottomed frying pan until they start to pop. Grind them in a pestle and mortar.
- Add the ginger, garlic, cumin, coriander, turmeric and cayenne to the onions and cook for a few more minutes.
- Stir in the cauliflower and squash and stir well to coat them in the spices.
- Add the drained and rinsed chickpeas and add ½ pint of hot water.
- Cover with a lid and cook for 20-30 minutes or until the vegetables are cooked through.
- Add the frozen peas and a dash more water if necessary. Cook for a few more minutes.
- Transfer some of the liquid from the pan into bowl and dissolve the creamed coconut in it. Return this to the pan and cook for a few minutes.
- Serve with the red rice and a fresh green salad.
Crunchy Salad with Toasted Seeds
Gluten free, dairy free, vegan
Serves 4
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
2 carrots, grated
2 beetroot, grated
1 celeriac, peeled and grated
2 cups of sprouted mung beans
4 tbsp parsley, chopped
1 tbsp apple cider vinegar
3 tbsp olive oil
1 tsp toasted sesame oil
1 tbsp tamari soy sauce
Salt and pepper
- Spread the sunflower and pumpkin seeds out on baking tray and toast in the oven on gas mark 6/200C for 10 minutes until just starting to colour.
- Combine the grated carrots, beetroot, celeriac, toasted seeds, sprouted mung beans and parsley in a bowl.
- To make the dressing stir together the cider vinegar, olive oil, toasted sesame oil and tamari and pour over the salad.
- Season with salt and pepper and stir well.