Lee Holmes’ favourite gut-loving recipes
Today is our favourite day! Lee’s sharing her most favouritest recipes for the gut. She had a looooong list to choose from, with nine cookbooks to her credit, and constant recipe development in her Supercharged Food Palm Beach NSW kitchen, also known as Summer Bay…if you are a fan of Home and Away you’ll know what we mean.
Lee says “Now, I reserve the right to change my mind on this list, haha. Don’t get me wrong, you’ll love these recipes and so will your gut. It’s just that I found it really difficult to pick favourites.
I always go to nutrition when it comes to health, especially gut health. I guess that’s no surprise given I’m a Clinical Nutritionist! Try good food first over medication wherever possible (and check with healthcare professionals if you’re unsure).
I’ve focused on recipes created and published in my Supercharged Food cookbooks. They are all deeply researched for nutritional and gut benefits, practicality and, most importantly, deliciousness!
That’s the thing I’ve learned in my 12 year Supercharged journey. It’s that good food, food that’s good for you, can, and often is, stunningly simple and beautiful to taste. Mother Nature always has the answers in wonderful natural ingredients. There’s really no need to muck around with artificial ingredients and processed foods.
I hope you like my list and find at least one or two recipes you can include in your weekly repertoire or meal rotation.”
Coming soon to a gut near you!
From next week and the following five weeks we’ll be publishing our ‘CLEAN YOUR GUT’ series.
A clean gut is a toned, prime gut. A gut that’ll perform at its peak. That’s the goal of this series.
It’s a gentle, easy(ish) approach to ridding yourself of the gunk that builds in our trunks. Sure there’s old habits to ditch and new practices to practice but we’re big believers in making things simple and doable.
Plus, the Love Your Gut range is there to help too. Our Love Your Gut diatomaceous earth powder and capsules, Fulvic Humic drops and Apple Cider Vinegar capsules are gut cleaning royalty! And Love Your Gut Synbiotic! It populates your cleaned gut with wonderful prebiotics, probiotics, digestive enzymes and dietary fibre.
Here are my three favourite gut loving recipes, one for breakfast, lunch and dinner!
COCONUT OATMEAL
Serves 2
A big bowl of oatmeal on a cold morning is like a warm hug for your insides. Oats are one of the most magical gut-healthy foods around, boosting beneficial bacteria in the gastrointestinal tract, and relieving issues such as inflammatory bowel disease, irritable bowel syndrome and constipation. Oats are a good source of resistant starch which is not digested in the stomach or small intestine and reaches the colon intact. This oatmeal is such an easy way to squeeze in some gut-healing benefits first thing in the morning.
- 50 g (1 3/4 oz/1/2 cup) gluten-free organic rolled (porridge) oats
- 250 ml (9 fl oz/1 cup) filtered water
- pinch of Celtic or Himalayan sea salt
- pinch of ground cinnamon, plus extra for sprinkling
- 125 ml (4 fl oz/1/2 cup) Coconut Milk
- 1 tsps Love Your Gut powder
- 1 handful of mixed fresh berries
- mint leaves, to garnish
- Combine the oats and water in a small saucepan. Bring to a simmer
- and cook for 12–15 minutes, or until the oats are tender, stirring regularly.
- Stir in the salt, cinnamon. Mix the coconut milk and love your gut powder through until creamy and smooth.
- Serve topped with the berries and mint, and an extra sprinkling of cinnamon.
HERB-ROASTED BONE MARROW WITH GARLIC
Serves 2
This is a wonderful and inexpensive way to boost your gut with minerals and anti-inflammatory benefits. Bone marrow is considered a delicacy in many parts of the world, but you don’t need to go to fancy restaurants to enjoy this beautiful nourishing food. Ask for marrow bones from pasture-fed animals at your local butcher or market.
Once you’ve eaten the marrow, you can use the bones to make a bone broth. Serve with my Prebiotic Tray Bake here. https://www.superchargedfood.com/blog/dairy-free-themes/debunking-popular-diets-a-prebiotic-tray-bake/
Ingredients
- 2 garlic cloves, crushed
- 1 teaspoon chopped fresh rosemary, or dried rosemary
- 1 teaspoon chopped fresh thyme, or dried thyme
- pinch of Celtic sea salt
- 1 tablespoon extra virgin olive oil or coconut oil
- 6 beef marrow bones
Method
- Preheat the oven to 200°C (400°F).
- In a small bowl, mix the garlic, herbs and salt with the olive oil and a generous sprinkling of freshly ground black pepper.
- Place the bones in a baking dish and cover with the herb mix. Roast for 25–30 minutes, ensuring the marrow is no longer pink, but is still tender. Using a spoon, scoop out the marrow and enjoy.
- Any leftovers can be stored in an airtight container in the fridge for up to 2 days and used to enhance broths.
Supercharged tip
While salt may seem an insignificant ingredient, it deserves a standing ovation, but only if you choose nature’s best. Salt is essential for life, but comparing the cheap ‘table’ variety to fine-quality salt is like comparing a billy cart to a Porsche. Table salt can overburden our elimination and detoxification systems, whereas the good stuff — Celtic sea salt and Himalayan salt — has a range of extra trace elements and minerals that shaker salt just can’t compete with. Plus, you need only a smidgen to get loads of wonderful flavour.
THAI FISH CURRY
Serves 4
For convenience, you can make a double batch of the curry paste and save half for another Thai-inspired dish; it’ll keep in a small airtight jar in the fridge for a week, or in the freezer for up to 3 months.
Serve this fresh, fragrant curry with cauliflower rice or your choice of gut friendly side. Cooked and cooled rice is a resistant starch which helps promote the "good" bacteria in your gut.
Ingredients
1 teaspoon extra virgin coconut oil
400 ml (14 fl oz) tin coconut milk
700 g (1 lb 9 oz) firm white fish, such as ling or cod, pin-boned, skin removed, cut into large pieces
100 g (3 1/2 oz) snow peas (mangetout), topped and tailed
1 tablespoon gluten-free fish sauce
5 kaffir lime leaves, centre vein removed, thinly sliced, plus extra to garnish
2 long red chillies, seeded and sliced lengthways
Thai curry paste
2 lemongrass stems, white part only, roughly chopped (see Note)
3 garlic cloves, roughly chopped
2 red Asian shallots (see Note) or 1/4 small onion, roughly chopped
1 large red chilli, roughly chopped
1 cm (1/2 inch) knob of fresh ginger, peeled
5 kaffir lime leaves, centre vein
removed, thinly sliced
1 teaspoon grated lime zest
Method
Using a mortar and pestle, pound all the curry paste ingredients to a smooth paste. (You can also use a food processor; you may need to add some water.) Melt the coconut oil in a large wok or saucepan over medium heat. Add the curry paste and cook, stirring constantly, for 3–4 minutes, or until lightly golden and fragrant. Stir in the coconut milk and bring to a simmer.
Add the fish, snow peas, fish sauce and lime leaves and simmer for 3 minutes, or until the fish is just cooked; it’s better to slightly undercook your fish, as it will continue to cook after you remove the wok from the heat.
Garnish with the chilli and extra lime leaves and serve immediately.
note: With the lemongrass, you’re after the tender part in the middle
of each stem. Peel away and discard the tough, fibrous layers, until you’re left with the white centre.
Asian shallots are a red, small type of onion that can be found in most supermarkets or at your local Asian greengrocer.
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