GUT HEALTH
Award-winning nutritionist and gut health expert Lucy Williamson, and Peterley Manor Farm chef Katy Brill, bring you five recipes to help you maintain good gut health.
HOMEMADE OATCAKES
These oatcakes are quick and easy to make sothey’re ideal for weekend lunches with soup or evening snacks with cheese. They’re packed with fibre from the quinoa grain, oats and wholemeal flour, and are made with alittle less butter by including cold pressed rapeseed oil. The egg white keeps them nice and crispy and adds more protein too. Making your own oatcakes avoids buying the more processed versions often with added sugar and preservatives, so keeps your gut health happy!
Makes approximately 16
Prep 15 mins Cook 25 mins
■ 200g British oats
■ 25g British puffed quinoa
■ 60g stoneground wholemeal flour
■ ½ tsp salt
■ ½ tsp bicarbonate of soda
■ 20g cold pressed rapeseed oil
■ 40g butter (cut into small cubes)
■ 1egg white, whisked
■ 60-80g warm water
1 Pre-heat the oven to190°C/170°C fan/gas mark 5.
2 In a bowl, mix together the oats, puffed quinoa, flour, salt and bicarbonate of soda.
3 Add the rapeseed oil and small chunks of butter. Rub together to a crumble consistency, then stir in the raw egg white until mixed through as evenly as possible.
4 Add the water from arecently boiled kettle until you have afirm but not sticky dough –the amount will vary depending onyour flour.
5 Roll out to ½cm thickness on afloured surface and use acookie cutter to make about 16rounds.
6 Bake for about 25 mins on abaking tray until lightly browned round the edges –becareful not tooverbake as they’re delicious when still slightly soft on the inside.
VEGETABLE FRITTERS AND LABNEH
Labneh is a strained yoghurt used predominantly in the Middle East. It is similar to cream cheese and is a fun and easy thing to make at home. You can vary the flavour by mixing in fresh herbs or lemon zest once strained. It can also be used as a cream-cheese replacement in baking, but paired up with these delicious savoury fritters for a light lunch or a super supper snack simply couldn’t be better!
Makes 12 large fritters Prep 20 mins Cook 15 mins
For the fritters:
■ 2 small onions
■ Cold pressed rapeseed oil
■ 2 garlic cloves, crushed
■ 1 tsp whole cumin seeds
■ 3 large carrots, grated
■ 3 eggs
■ 125g yellow pea flour
■ 2 tsp baking powder
■ Seasoning
■ 250g feta
■ ½ lemon, juiced
■ 1 bunch parsley, finely chopped
For the labneh:
■ 500ml thick bio live yoghurt
■ 1 tsp sea salt
For the fritters:
1 Sweat the onions in a non-stick pan w
