Psychologies Magazine

Good enough to eat

Pyschologies Nutrition Editor Eve Kalinik has written the ultimate guide to gut health with recipes for body and mind in her new book, Be Good To Your Gut.

There is nothing more fulfilling than enjoying a plate of good, honest, delicious food with great company and a drop of natural red wine on the side. I’m passionate about how eating well can make such a big difference to our health and wellbeing. We’re only beginning to gain some understanding of the true complexity of the gut and why it is of such paramount importance in our overall health.

That vital, underpinning role kind of makes sense, given that there are more bacteria than human cells in the body. Recent figures put it at a 1:5:1 ratio, and when you consider that most of these bacteria reside in the gut, it provides more than a little food for thought. That’s why I wrote this book: to help you reconnect with your gut and all that it can do for our health, and to empower you to be able to make the necessary changes, as I once did.

MARGARITA CAULI PIZZA

I created this for a vegan friend of mine who was diagnosed coeliac and desperately missed pizza. Entirely unimpressed by a lot of the gluten-free versions, I’m happy to report that she gave this recipe a resounding thumbs-up.

SERVES 4

• ½ medium-large cauliflower, cut roughly into florets
• 3 tbsp ground flaxseed
• 50g ground almonds
• ½ tsp dried oregano
• ¼ tsp garlic powder
• ¼ tsp mineral-rich salt

FOR THE CASHEW CHEESE

• 65g cashews, soaked for 2hrs, drained and rinsed
• 4 tbsp nutritional yeast flakes
• Generous pinch of mineral-rich salt
• Juice ½ lemon
• 120ml filtered water

FOR THE TOPPING

• 1 tbsp ghee or organic unsalted butter
• 1 red onion, peeled and thinly sliced
• 10-12 cherry tomatoes, sliced in half
• 1 garlic clove, peeled and crushed
• Basil leaves, roughly torn

1. Preheat the oven to 200C (400F) gas mark 6 and line a baking sheet with baking parchment. Place the cauliflower florets in a food processor and pulse until you have a fine rice-like texture.

2. In a large bowl, mix the ground flaxseed with 6 tablespoons of filtered water to get a sticky texture. Add the almonds, dried oregano, garlic powder and salt, along with the cauliflower, and use your hands to mix together and create a ‘dough’. Spread this on the baking sheet to form a circle that is about 5mm thick and place in the oven for 45 minutes. Remove from the oven and set aside to cool and crisp.

3. To make the cashew cheese, put all the ingredients in a food processor and blend until you have a smoothish texture.

4. For the toppings, heat the ghee or butter in a frying pan and sauté the onion until soft. Add the tomatoes, then the garlic and cook for a further 2 minutes. Remove from the heat and stir through the basil leaves. To assemble, spread the cashew cheese over the pizza base, then add the tomato topping. Finish with a generous pinch of mineral-rich salt.

RAW TACOS

This taco recipe was inspired by my vegan friend who’s obsessed with Mexican food but wanted an alternative to beef tacos. To create the ‘mince’, I’ve used walnuts with sun-dried tomatoes and spices. Walnuts are one of the best sources of polyphenols, and it’s good to be mindful of your meat consumption in general. This is a great light lunch, and I often double or treble the quantities to entertain friends and family.

SERVES 2

• 8 small romaine lettuce leaves
• 1 avocado, cut into 8 slices
• Fresh limes, cut into wedges

FOR THE CASHEW SOUR CREAM

• I30g cashews, soaked for 2 hours
• Juice of ½ lemon
• pinch of mineral-rich salt
• 50ml filtered water

FOR THE TACO FILLING

• 50g walnuts
• 40g sun-dried tomatoes in oil (drained weight)
• ¼ tsp dried chilli flakes (I like chipotle best)
• ¼ tsp paprika
• ¼ tsp ground cumin
• ¼ tsp garlic powder
• Pinch of mineral-rich salt

1. For the cashew cream, drain the nuts and rinse well. Put all of the ingredients into a blender and pulse until smooth. Transfer to a small bowl and place in the fridge.

2. To make the taco filling, place all of the ingredients in a food processor and pulse until they have a texture resembling minced meat.

3. Wash the lettuce leaves and pat dry. Divide the avocado slices and the taco mix among the lettuce leaves and drizzle with the cashew cream. Serve with fresh lime wedges.

BEETROOT AND GOAT’S CHEESE STACKS WITH HEMP PESTO AND BUTTERBEAN MASH

Unpasteurised goat’s cheese is packed with natural probiotics; it goes beautifully with the sweet taste of beetroot, which is a great source of fibre and antioxidants that support the beneficial bacteria in the gut.

SERVES 2 (WITH EXTRA PESTO)

• 2 medium beetroots
• 50g unpasteurised soft goat’s cheese, cut into thincslices
• Extra virgin olive oil, to drizzle
• Herbs, to garnish

FOR THE HEMP PESTO

• 65g cashews, soaked for 2 hours
• Handful of fresh basil leaves
• 25g shelled hemp seeds
• 50ml extra virgin olive oil
• 4 tbsp apple cider vinegar
• 1 garlic clove, peeled and chopped
• Pinch of mineral-rich salt and black pepper

FOR THE BUTTERBEAN MASH

• 150g cooked butterbeans
• ¼ tsp garlic powder (or ¼ clove fresh garlic)
• ½ tsp onion powder (or 1 finely chopped spring onion)
• 4 tbsp chopped fresh tarragon
• 1 tbsp fresh lemon juice
• 2 tbsp extra virgin olive oil
• Pinch of mineral-rich salt

1. Wash the beetroot and place in a steamer for 45 minutes to 1 hour or until cooked through. Remove from the heat, leave to cool slightly, then peel away the skin. Slice into 1cm slices (each beetroot should make around six slices) and put to one side.

2. While the beetroot is cooking, make the pesto and mash. Drain the soaked nuts and rinse with filtered water, then place all the ingredients in a food processor and pulse until blended but not too smooth. Put into a sealable glass or ceramic container. Rinse the processor.

3. To make the butterbean mash, put all the ingredients in the food processor and blend until you have a mash-like texture.

4. To assemble, start with a beetroot slice, add a thin slice of goat’s cheese and a generous teaspoon of pesto; stack another beetroot slice on top and repeat the process, finishing with a slice of beetroot. There you have your stack. Repeat this process to make more stacks. Serve a generous dollop of the butterbean mash alongside. Finish each stack with a drizzle of olive oil and garnish with fresh herbs.