Gut Health Blog

Immunity-boosting Energy Balls  LoadingAdd to Favourites list

Orange List 16 servings

Nutrition

130 Kcal
7g Fat
16g Carbs
13g Net Carbs
10g Sugars
3g Protein

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Overnight Acai Bowl topped with freeze dried strawberries and blueberries.

Overnight Acai Bowl

9 Hr
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ground mince cooked in spices served in lettuce boats and topped with parsley

High Protein Lettuce Boats

25 mins
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bowl of asian quinoa and chopsticks on the side

Asian Quinoa Stir Fry

15 mins
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Tiramisu Chia Pudding dusted with chocolate shavings with a scattering of coffee beans and coconut on the side

Chocolate Tiramisu Chia Pudding

4 Hr 5 mins

Persian Herb Omelet  LoadingAdd to Favourites list

Green List 4 servings

Nutrition

220 Kcal
56g Fat
54g Carbs
40g Net Carbs
23g Sugars
46g Protein

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A pan of stir-fried spinach with a splash of orange from turmeric.

Turmeric Spinach

10 mins
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2 ramekins of a coconut and mixed seed chia pudding topped with blueberries and garnished with a mint leaf.

Coconut and Mixed Seeds Chia Pudding

4 Hr
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Mackerel and Beetroot Salad

Mackerel and Beetroot Salad

10 mins
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Curry Spice Mix

Anti-inflammatory Curry Spice Mix

25 mins

Quinoa TaboulĂ©  LoadingAdd to Favourites list

Green List 4 servings

Nutrition

225 Kcal
15g Fat
22g Carbs
17g Net Carbs
3g Sugars
4g Protein

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glass bottle with salad dressing made with lemon and tahini. Picture shows slice of lemon and tea spoon of scattered sesame seeds.

Lemon Tahini Dressing

5 mins
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A plate of lamb chops and broccoli

Sesame and Sumac Lamb Chops

1 Hr
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muffin tray with egg muffins filled with mushrooms, spinach and sund-dried tomatoes

Spinach and Mushroom Egg Muffins

30 mins
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Soy eggs

Soy Eggs

6 Hr

SautĂ©ed Broccoli and Onion  LoadingAdd to Favourites list

Green List 4 servings

Nutrition

98 Kcal
4g Fat
14g Carbs
9g Net Carbs
4g Sugars
5g Protein

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Mushrooms & Leeks Stir Fry

Mushroom & Leek Stir Fry

15 mins
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Venison Tomato Ragu

Venison Tomato Ragu

20 mins
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A yellow bowl full of sun-dried tomato pesto with basil leaves at the side.

Sun-dried Tomato Pesto

8 mins
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Cabbage, Carrot and Apple Slaw with Spring onions

Liver Detox Slaw

15 mins

Spinach and Broccoli VeloutĂ©  LoadingAdd to Favourites list

Green List 6 servings

Nutrition

151 Kcal
10g Fat
13g Carbs
9g Net Carbs
4g Sugars
6g Protein

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Tuna steak in a teriyaki marinade on a plate with lemons

Teriyaki Tuna Steak

1 Hr 15 mins
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Anti-inflammatory Lemon Cake dusted with a sprinkle of lemon zest

Anti-inflammatory Lemon Cake

35 mins
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Mexican Ground Beef in a bowl with cooked quinoa and half and avocado garnished with chopped cilantro

Mexican Ground Beef

20 mins
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Nutty Chocolate bark

Nutty Chocolate Bark

1 Hr

Coconut Yogurt and Almond Cake  LoadingAdd to Favourites list

Orange List 8 servings

Nutrition

209 Kcal
13g Fat
17g Carbs
17g Net Carbs
15g Sugars
6g Protein

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Sea bass with lemon, black pepper, tomatoe, and balsamic drizzle

Zesty Sicilian Lemon Sea Bass with Balsamic Drizzle

15 mins
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a bowl of a colorful tuna salad with bell peppers and scallions in an avoicado oil mayonnaise

Tuna Salad

5 mins
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Tuna and veg stir fry topped with sesame seeds

Quick Tuna Stir Fry

15 mins
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bowl of chicken salad with spring onions and avocado

Chicken Salad

15 mins

Cream of Broccoli and Zucchini Soup  LoadingAdd to Favourites list

Green List 6 servings

Nutrition

134 Kcal
8g Fat
12g Carbs
9g Net Carbs
5g Sugars
6g Protein

This cream of broccoli and zucchini soup is a delicious way to improve your gut and mental health!

Did you know that broccoli has bioactive compounds and phytochemicals that have powerful health-promoting effects on the body?

Broccoli plays a major part in balancing gut microbiota and decreasing inflammation. Mental well-being is increased as a result, along with a whole lot of other physical benefits.

It is often said that if you are going to eat one vegetable alone, broccoli would be the safe bet for optimum nutrition.

The skin on zucchini offers folate, which is essential for producing red and white blood cells. Particularly important for times of rapid growth, as in pregnancy, infancy, and adolescence. Your growing children will benefit (and love!) this soup.

Strengthening the immune and promoting collagen, this soup does more than satisfy the taste buds!

Enjoy every mouthful. Slowly.

 

Ingredients

  • 1 medium broccoli
  • 2 medium zucchini
  • 1 onion
  • 4 cloves of garlic
  • 1 liter (34 fl oz) of beef or chicken stock (water or vegetable stock works)
  • 1 tsp of sea salt
  • 1 tsp of ground cumin
  • 1/2 can or 120ml of full-fat coconut milk or 6 tbsp of coconut cream
  • 1 tbsp of olive oil

Directions

  1. Chop the onion, broccoli, zucchini, and garlic cloves.

  2. Place the olive oil in a deep pan and sweat the onion and crushed garlic for about 5 minutes on medium heat.

  3. Add the chopped broccoli, zucchini as well as the salt and pepper. Cook on medium for about 5 minutes stirring the vegetables around.

  4. Add the beef/chicken stock or water and cover. Cook on medium heat for about 30 minutes. Switch the heat off and let it cool down for 5 to 10 minutes.

  5. Add the coconut milk and cumin and blend.
    It is ready!

Serving Tips

Pair Cream of Broccoli and Zucchini Soup with:
‱ Zucchini Bread
‱ Seed Bread
‱ Chicken Salad

Storage Tips

This keeps well in the fridge for up to 5 days

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muffin tray with egg muffins filled with mushrooms, spinach and sund-dried tomatoes

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charred broccoli and tenderstem broccolini

Charred Broccoli with Garlic

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Sweet potato Carrot & Zucchini Soup

Sweet Potato, Carrot & Zucchini Soup

45 mins
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Chocolate Protein Balls on a plate dusted in desiccated coconut

Chocolate Protein Balls

15 mins

Apple and Cinnamon Cake  LoadingAdd to Favourites list

Orange List 12 servings

Nutrition

148 Kcal
6g Fat
20g Carbs
17g Net Carbs
11g Sugars
4g Protein

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A bowl of chicken, peppers, onions, pineapple, and other colourful vegetables, as part of a Caribbean meal.

Caribbean Chicken Salad

1 Hr
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Nutty Chocolate bark

Nutty Chocolate Bark

1 Hr
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a bowl of pico de gallo tomato salsa garnished with fresh herbs and a side of lime

Pico de Gallo

20 mins
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Berries Collagen Shake

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Moroccan Biscotti  LoadingAdd to Favourites list

Orange List 12 servings

Nutrition

173 Kcal
9g Fat
22g Carbs
20g Net Carbs
17g Sugars
4g Protein

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Lemon and Blueberry Protein Muffins in a cupcase case missing a bite

Lemon and Blueberry Protein Muffins

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sunshine carrot salad

Sunshine Salad

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muffin tray with egg muffins filled with mushrooms, spinach and sund-dried tomatoes

Spinach and Mushroom Egg Muffins

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Roast Christmas Chicken  LoadingAdd to Favourites list

Orange List 6 servings

Nutrition

889 Kcal
45g Fat
4g Carbs
4g Net Carbs
1g Sugars
111g Protein

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frying pan with purple sprouting broccoli

Sautéed Purple Sprouting Broccoli

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muffin tray with banana muffins decorated with a walnut piece

Breakfast Collagen Banana Muffins

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Brussels Sprouts With Pancetta and Sage  LoadingAdd to Favourites list

Orange List 4 servings

Nutrition

245 Kcal
18g Fat
14g Carbs
7g Net Carbs
3g Sugars
10g Protein

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Sea bass with lemon, black pepper, tomatoe, and balsamic drizzle

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charred broccoli and tenderstem broccolini

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A yellow bowl full of sun-dried tomato pesto with basil leaves at the side.

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IBD meal - Brussel Sprout, Chicken and Bacon Skillet

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20 mins

Chocolate Soft Cake  LoadingAdd to Favourites list

Orange List 12 servings

Nutrition

195 Kcal
13g Fat
17g Carbs
15g Net Carbs
13g Sugars
5g Protein

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An oven dish filled with spicy tamarind salmon and prawns with lemon roasted red peppers.

Spicy Tamarind Salmon and Prawns with Lemon Roasted Bell Peppers

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meatballs in tomato sauce and a bay leaf on top

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40 mins
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High Protein Low Fat Chives Dressing

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slow cooker beef stew served with broccoli and green beans

Slow Cooked Beef Stew

3 Hr 30 mins