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January Recipes

  • Let's Talk Gut Health with Daniella Edkins

    As part of our January Wellness campaign we spoke to nutritional therapist, Daniella Edkins, to find out which of our products are best for gut health.

     

    6 reasons why animal foods are superior for gut health

    Let’s talk about GUT HEALTH.

    We are constantly being told to take nutrient dense animal foods off our plate and replace them with unnatural meat substitutes. Animal foods are often blamed for chronic digestive problems but actually they are the solution for healing. My mission as a Nutritional Therapist is to teach you how to optimise your nutrition with traditional animal foods and why these ingredients support your gut health.

     

    1. Animal foods, such as beef, lamb and chicken are an incredible source of bioavailable protein which is easily recognised and utilised by the body. Aim for variety in your diet and include a mix of both muscle meats and organ meats to balance the amino acids.

     

    2. Animal foods, such as liver and quality dairy products are a rich source of preformed Vitamin A, which is crucial to nourish and maintain the integrity of the mucosal lining in the digestive tract.

     

    3. Animal foods, such as beef and eggs are a rich source of B12 which aids the breakdown and utilisation of nutrients, providing us with more energy.

     

    4. Animal foods, such as bone broth are rich in Glycine which supports the body in building a healthy gut wall lining and enhancing gastric acid secretion for optimal digestion.

     

    5. Animal foods, such as beef liver are an abundant source of Zinc which supports the gut wall lining and is critical for proper stomach acid production. Our stomach acid is key for digestion and protecting the body against pathogens.

     

    6. Animal foods, such as liver and seafood are a rich source of bioavailable Copper which supports a healthy nervous system, necessary for optimal digestion. Copper is also key for enzyme activation and has an antioxidant function.

    It’s an important time to support our local butchers and farmers who respect the land, the animals and are producing quality products for our families.

     

    You can make an appointment with Daniella directly via her website or via direct message on her Instagram.

    daniellanicolewellness.com 

    @daniellanicolewellness

  • Winter Salad with Leftover Chicken, Squash and Feta by Barry Horne

    Ingredients: (serves 2)

    300g Leftover roast chicken

    1 Small butternut squash

    100g Feta

    100g Blanched broad beans

    100g Lambs lettuce (or any leaves you like)

    5g Flat leaf parsley (roughly chopped)

    1 tbsp Fennel seed

    1 tsp Chilli flakes

    2 tbsp Olive oil Salt and pepper

    50ml of salad dressing

     

    Method:

    Start by peeling the squash and dicing into small cubes, place in a large baking tray and add the fennel seed, olive oil, chilli flakes and a good amount of salt and pepper. Roast in an oven at 180˚C for 20-25 minutes or until soft. Take out and leave to cool. When the squash is at room temperature, begin to assemble the salad. On a large platter add the salad leaves and parsley, give them a little dressing (I used a classic French dressing) on the plate, then add the roast squash. Scatter over the blanched broad beans, and dress again with the dressing. Add the sliced up turkey and then crumble the feta all over.

  • Leftover Chicken Ramen by Barry Horne

     

    Ingredients: serves 4
     
    1 leftover chicken carcass
    400g leftover chicken meat
    1 cinnamon stick
    1 star anise
    4 black cardamom pods
    50g garlic
    50g ginger
    1 bunch spring onions
    ramen noodles or any good noodle 
    4 good quality eggs 
    100ml soy sauce 
    2tbsp miso
    1tbsp gochujang
    1tbsp mirin 
    2 sheets of Nori seaweed to garnish
    chilli oil (optional) 
     
    Method:
    Start by putting the chicken carcass in a pot, break this up a bit to make sure it’s going to release all of that goodness from the bones. 
    Add in the cinnamon, star anise, cardamom, roughly chopped garlic and ginger and the roughly torn spring onion, (chop off the green tops to reserve for the garnish).
    Cover with cold water and place on a high heat, bring to the boil. As soon as it starts to bubble, reduce the heat to a medium low. Leave this to simmer away for at least 2 hours. 
    In the meantime you can prepare everything for the ramen. 
    Make a Tare (pronounced tah-reh), to add the a large amount of the flavour to the ramen. To do this add the soy, miso, gochujang and mirin into a bowl. Keep this to one side and we will come back to it later.
    Pre-cook the noodles and run them under cold water to stop the cooking process. 
    Get good quality eggs and soft boil all four of them, usually about 6 mins 30sec for a good soft boil. Place these in a mixture of soy sauce, sugar and water to make soy cured eggs, if you prefer.
    After the stock has simmered for 2 hours strain it into a clean pot, discard the carcass and the vegetables (it’s done it’s job).
    To assemble the ramen get 4 large bowls and place a tablespoon of the tare into each bowl, followed by a ladle or two of the stock, then add the cooked noodles, some of your leftover chicken, (can be warmed this in a pan prior), sprinkle the reserved chopped green of the spring onion and the soft boiled egg and place the nori on the side of the bowl, drizzle with some chilli oil if you fancy. 
    Get stuck in and enjoy.
  • Sausage Tray Bake by Barry Horne

    Sausage Tray Bake with Potatoes, Cabbage, Fennel & Red Onion
    Recipe by Barry Horne
    Serves 4
    Ingredients:
    - 8 Old English sausages (or your favourite)
    - 1/2 head of white cabbage
    - 1 bulb of fennel
    - 800g baby potatoes
    - 1 large red onion
    - 50g butter
    - 250ml chicken stock
    - 15g sage
    - 100g peas
    - salt & pepper
    Method:
    Pan fry your sausages to get some colour on them, this will take around 3-4 mins, while they are in the pan, chop your cabbage into 1cm chunks, slice your red onion and half your fennel, remove the core and slice and add all these to a large roasting tray along with the potatoes, butter, ripped up sage and chicken stock.
    Season well and add the coloured sausages and bake for 40 mins or until the potatoes are tender.
    For the last 5 mins, add in the peas, mix and return to the oven.
    Serve with some crispy fried sage leaves.
  • Thai Beef Salad by Barry Horne

    Thai Beef Salad by Barry Horne

    Ingredients: (serves 4)
    750g  onlglet steak
    2 heads of little gem lettuce
    100g bean sprouts
    ½  a cucumber
    Small bunch of coriander (leaves loosely torn)
    Small bunch of mint (leaves loosely torn)
    50g peanuts (lightly crushed)

    Dressing:
    2 limes
    3tbsp fish sauce
    3tbsp palm sugar
    1-2 birds eye chilies – finely diced (depending on how hot you like it)

    Method:
    Make the dressing by adding all ingredients into a bowl and give a good mix until the sugar has dissolved.
    Season the onglet well and sear on a medium high heat in a pan or on a BBQ for 2-3 mins either side or until internal temperature reaches 50 degrees C, take off and leave to rest for 5-10 mins.
    Meanwhile, slice the little gem leaves roughly and add to a bowl. Peel strips the cucumber with a potato peeler and add also. Put the rest of the ingredients in; bean sprouts, peanuts, coriander and mint.
    when your onglet is rested, slice into bite size pieces and add to the bowl, dress generously, toss and serve.