3 Summer Recipes Your Gut Will Love

Summer is well on its way and with it comes a craving for dishes that are lighter and brighter but a little more substantial than just a simple lettuce-based salad.

To help you get creative in the kitchen, we’ve pulled together some of our favourite summer recipes - packed with polyphenols, probiotics, and prokinetics -  that your gut will truly love.  

Raw Courgette Lasagna with Tomato Salsa and Pine Nut Cream 

This recipe is packed with prebiotic fibre, plant diversity, and flavour. It’s a little more involved to make, but well worth it if you’re looking for more interesting ways to incorporate plant-based dishes into your week. The flavour of the pine nut cream develops the longer it sits, so if you’re feeling extra organised you can make this the day before. 

Serves 2 / VE

Ingredients:

• 4 tbsp pesto of your choice, vegan or dairy-based to your preference 
• 2 courgettes shaved into thin strips lengthways using a sharp knife or mandolin 
• 1 tbsp olive oil, 
• 1 tbsp pine nuts, toasted to serve 
• 2 handfuls mixed baby tomatoes, sliced 
• 10-15 basil leaves 

For the tomato salsa: 

• 3 handfuls baby tomatoes, finely chopped 
• 1 small red onion, finely chopped 
• Small handful basil leaves, roughly chopped 
• 1/2 tsp salt 
• 1 tsp pepper 

For the pine nut cream: 

• 100g pine nuts, soaked in boiled water for 1/2 an hour 
• 1 tbsp nutritional yeast 
• Squeeze of lemon 
• 1/4 tsp salt 
• Splash of water, roughly 70 ml  

Method: 

1. Combine the salsa ingredients in a small bowl and mix to combine. Place in a colander over the sink and allow to drain for 15 minutes. Alternatively, you can capture this liquid and reserve it to add to a salad dressing. 
2. Combine the ingredients for the pine nut cream in a high-speed blender or Nutri-Bullet and blitz to a smooth creamy sauce. You want it quite thick.
3. Once ready to serve, brush the courgette slices in some olive oil. Spread the pesto on to a plate and top with some overlapping courgette slices, top with some salsa and pine nut cream. Repeat for a second and third layer. Finish with some pine nuts, baby tomatoes and basil leaves.

Sesame Cucumber Noodles with Pear, Avocado, and Ginger-Lime Dressing  

The base of this salad is low-FODMAP, so if you’re prone to bloating and discomfort, you’ll love this fresh-tasting, nutrient-packed summer dish. If you know you’re FODMAP sensitive, you can swap the pear for tomato and use garlic oil instead of raw garlic in the dressing. From prokinetic ginger to prebiotic cucumber, whichever version you choose includes lots of gut-nourishing nutrients. 

Ingredients:

• 1 large cucumber, or 2 smaller, washed and spiralised. If you don’t have a spiraliser, you can use a peeler to create ‘noodles’ 
• Medium bunch coriander, roughly chopped 
• 1 inch ginger, cut into matchsticks 
• 2 spring onions, roughly chopped 
• 1 pear, cored and roughly chopped 
• 1 chilli, roughly chopped 
• 1 avocado, pitted and sliced 
• 2 tsp black sesame seeds 
• 2 wedges lime, to serve 

For the dressing: 

• Juice of 1/2 or 1 lime, depending on how you like it  
• 1 tsp raw apple cider vinegar 
• 1 tbsp sesame oil 
• 2 tsp tamari 
• 1/2-inch ginger, minced 
• 1 garlic clove, minced, or garlic oil to keep it low-FODMAP.

Method: 

1. Place all the ingredients for the dressing in a clean jam jar with the lid firmly attached and shake vigorously to combine 
2. In a large bowl, toss together the cucumber, coriander, ginger, spring onions, pear and chili. Pour over the dressing reserving any leftover for another recipe. It will last up to a week in the fridge.  
3. Divide the noodles amongst two bowls and top with the avocado. 
4. Finish with some sesame seeds and a wedge of lime. 

From: The Metabolic Reset 

Soba Noodles with Slaw, Mango + Peanut Dressing

Soba noodles are made from buckwheat, which is gluten-free, easy to digest, and rich in resistant starch, which is great for the microbiome This room-temperature salad is also a powerhouse for diversity, colour, and flavour, and because it’s served room temperature or cold, the leftovers are perfect to take to work for lunch. You can have this on its own for something light, as a side dish, or you spruce it up with protein for a more substantial meal. We love using fermented tofu, prawns or chicken.  

Serves 2 / VE

Ingredients:

• 1 carrot, shaved into thin ribbons using a vegetable peeler 
• 1 tbsp tamari 
• 1 tbsp sesame oil 
• 1 tsp maple syrup 
• 1 pack 100% buckwheat soba noodles, or flat brown rice noodles if you can’t find buckwheat 
• 1/4 red cabbage, shredded 
• 1 handful edamame, shelled (we use frozen) 
• 1 red pepper, thinly sliced 
• Small handful coriander roughly chopped, 
• 2 spring onions, roughly chopped 
• 2 tbsp sesame seeds, optional 
• Sea salt and black pepper 
• 1/2 mango, sliced into thin slivers 
• 1 tbsp peanuts or cashews, chopped, to serve 

Peanut Dressing:

• 4 tbsp extra virgin olive oil  
• 2 tbsp unsweetened peanut butter 
• 1 garlic clove / minced 
• 1” fresh ginger / minced 
• 1 tbsp tamari 
• 1 tbsp sesame oil 
• Juice of 1 lime 

Method: 

1. Place all the ingredients for the dressing in a clean jam jar with the lid firmly attached and shake vigorously to combine. 
2. Add the carrot ribbons to a small bowl and pour over the tamari, sesame oil and maple syrup. Leave for 10 minutes. 
3. Cook the soba noodles as per the instructions on the back of the packet. Drain and run under cold water to stop them cooking further. 
4. Place the cabbage, edamame, red pepper, spring onion, sesame seeds, drained noodles and dressing in a bowl and toss to combine. Season with salt and pepper. 
5. Divide the salad over two bowls and top with the carrots and finally the mango slices. Finish with some peanuts or cashews to serve.  

From: The Metabolic Reset