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Autumn pumpkin timbale, Brazil nuts risotto

This Winter pumpkin timbale represents an optimal use of seasonal produce and nutritional value. It will closely fulfil your daily fibre requirements while providing you with great values of gut-soothing and immune-booting vitamin A and selenium. 1 Kabocha or Japanese Winter pumpkin1 pack risotto rice1 lt homemade vegetable stock or...

Easy gut-loving vegetable crumble

Easy 6 vegetable gut-loving vegetable crumble A simple and delicious 6 vegetable pie with feta and bulgur crumble that will fill your belly and feed your healthy microbes. Packed with nutrients and fibres, it contains a balanced combination of all macronutrients which makes it a complete meal. The bulgur and...

Quinoa and black rice with shiitake mushrooms and prebiotic-rich veg

Quinoa and black rice with shiitake and prebiotic-rich veg The combination of quinoa and black rice (two wholegrains) with shiitake provides satisfying levels of protein for a plant-based meal. Shiitake mushrooms have a pleasant meaty texture and are nutritional bomb. They contain a substance, beta-glucans that help reduce inflammation and...

Stir-fry vegetables for gut health

Prebiotic-rich stir fry Stir-fries are a quick and delicious way to increase your vegetable intake while feeding your gut microbes. In addition, they are versatile (eg vegetables can be changed through the seasons and according to taste) and a fun way to 'get the family eating veggies'. Plant-foods provide different...

Veg tray meal for gut health

6 vegetable tray recipe Colourful and tasty meal that feeds a family and fuels the gut flora. Nutritionally-balanced and super-easy to make. A healthy family recipe! 1 kg new potato2 cans cannellinni beans2 courgettes2 red peppers4 yellow peppers1 punnet cherry tomatoes1 leek1 bag salad leaves2 tsp ground cumin2 tsp sweet...

Microbiome friendly veg stew

This delicious plant-based dish can be made in just 3 simple steps. I have adapted the traditional Spanish recipe to add extra nutrition. A vegetarian stew with 6 vegetables that feeds your gut microbes and is a pleasure to eat. Ingredients, Serves 4 2 red peppers2 yellow peppers2 courgettes, diced1...

Blushing dahl for a happy gut

Gut health benefits: split lentils are easy to digest and contain gentle fibre. The addition of falafel boots its protein and fibre content. It is warming with aromatic spices that help with digestion and bring out flavours. Ingredients, Serves 4 250g yellow split pea dahl1 pack shop bought falafels2 medium...

Fuel your gut with delish brown lentils

Gut benefits: lentils are a good source of protein and an excellent source of fibre*. The addition of brown rice provides all essential amino acids, which makes it a complete meal. Ingredients, Serves 4 250g brown lentils1 pack collard greens, finely shredded2 bok choi, finely shredded1 large brown onion1 whole...

Gut friendly Black Bean burgers

Gut benefits: one burger meets your daily requirements for fibre which keeps your gut flora happy, your bowels moving and helps normalising your blood sugar and mood. A good source of protein and antioxidants. The addition of a healthy fat (nut butter) and carbs (baby potatoes) makes it a complete...

Babies do not need to cry -the science behind Craniosacral therapy for infant colic

Relevance Infant colic affects 20% of infants under 3 months1. It is the main cause of medical visits during the first year of life, distress to parents and a major reason for stopping breastfeeding2. What is it? Infant colic is a functional gastro-intestinal disorder (FGID) with elusive pathophysiology and multifactorial...
Plnat-based family recipes ebook, belencomplementaryhealth

Make simple, healthy meals for your family!

My compilation of 36 delicious and nutritious plant-based recipes will have your family asking for a second helping!

These plant-based meals are packed full of nutrition with simple ingredients and are easy to prepare, even with a busy schedule! 

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