Eat better, live longer: Mouthwatering meals to help you defy the ageing process

Dr Michael Mosley (pictured), the creator of the 5:2 diet, shares a selection of gut-friendly recipes from his books, The Clever Guts Diet and The 8-Week Blood Sugar Diet

Dr Michael Mosley (pictured), the creator of the 5:2 diet, shares a selection of gut-friendly recipes from his books, The Clever Guts Diet and The 8-Week Blood Sugar Diet

Dr Michael Mosley (pictured), the creator of the 5:2 diet, shares a selection of gut-friendly recipes from his books, The Clever Guts Diet and The 8-Week Blood Sugar Diet

We all want to live the longest, healthiest life we can, and one of the easiest steps towards this is to eat more of the foods that keep the microbes in your gut happy.

Emerging science points to the ‘microbiome’, the trillions of microbes inside your digestive tract, playing a key role in healthy ageing, protecting against inflammation and a plethora of life-shortening diseases.

These microbes, made up largely of bacteria and fungi, are like incredibly sophisticated chemists, taking the food we eat and converting it into hormones, vitamins and chemicals, many of which are vital for longevity and health.

Your personal microbiome is shaped by your genetics, but it is also strongly affected by what you eat, how you exercise and how you live day-to-day. 

Eating more of the right foods and less processed and junk food is the best possible way to effectively support the work the ‘good guys’ do on your behalf.

Studies have shown that what you eat can reinforce and support the armies of ‘good’ bacteria and starve out the ‘bad’ bacteria, creating a rich and varied gut garden which has far-reaching effects on all aspects of your life.

Having a healthy mix of microbes will reduce your risk of heart disease, cancer and obesity, as well as bolstering your defences against coughs, colds and infections. 

Foods such as nuts, seeds, dark chocolate, red wine, olive oil and vegetables like leeks, garlic and onions are all packed with chemicals the ‘good’ microbes love, and fermented foods such as live yoghurt and sauerkraut have microbes that help your gut thrive.

With the help of nutritional therapist Tanya Borowski and my wife, GP Clare Bailey, I’ve developed delicious gut-friendly recipes for all the family. 

There’s a tempting selection here, and more in special anti-ageing pull-outs in tomorrow’s Mail on Sunday and Monday’s Daily Mail.

Good food should be a pleasure, and it should be shared. 

Not just with your friends but with the health-promoting friendly bacteria in your digestive system. If you look after those friendly microbes, they will look after you. 

ANTI-AGEING BREAKFASTS

BREAKFAST BREAD 

This high-protein, low-grain bread is a delicious snack that tastes indulgent when served warm with nut butter

This high-protein, low-grain bread is a delicious snack that tastes indulgent when served warm with nut butter

This high-protein, low-grain bread is a delicious snack that tastes indulgent when served warm with nut butter

The almonds, flaxseed and eggs make this a high-protein, low-grain dish. This bread is best served warm or toasted (and it is a delicious snack when spread with some nut butter).

Makes a 900g loaf, 10-12 slices

  • 200g ground almonds
  • 2tbsp coconut flour
  • 40g ground flaxseed
  • 1tsp sea salt
  • 1½tsp baking powder
  • 5 eggs
  • 30g coconut oil
  • 1tbsp maple syrup
  • 1tbsp live apple cider vinegar

Preheat the oven to 180°C/fan 160°C/gas 4. Line a loaf tin with parchment or grease it with coconut oil. Put the ground almonds, coconut flour, ground flaxseed, salt and baking powder in a food processor and pulse until everything is combined. 

Then add the rest of the ingredients and pulse again to form a smooth dough. 

Bake it for about 40 minutes, or until it’s golden and cooked through (if you pierce it with a skewer it should come out clean). 

Leave to cool, then turn it out. Store the bread in a zip-lock bag in the fridge or slice it and store in the freezer.

KIPPERS WITH SPINACH AND TOMATOES 

These gloriously filling kippers have a rich smoky flavour that pair perfectly with fresh vegetables

These gloriously filling kippers have a rich smoky flavour that pair perfectly with fresh vegetables

These gloriously filling kippers have a rich smoky flavour that pair perfectly with fresh vegetables 

Kippers are astonishingly filling, with a rich smoky flavour and gut-friendly omega 3 oils.

Serves 2

  • 1 x 200g pack of boil in the bag or microwaveable kippers
  • 1 knob of butter, if not in the bag
  • 225g baby spinach
  • 150g cherry tomatoes, halved
  • 1 wedge of lemon and black pepper, to serve

Heat the kippers according to the packet instructions. Place the spinach and the tomatoes in a covered microwaveable dish and heat for 1½-2 minutes, until wilted. 

Divide them between 2 plates. Split the kippers and place them on top and drizzle any juices over. 

Add the butter, if not already included. Serve with lemon and black pepper.

KIMCHI

Kimchi is the perfect accompaniment for giving dishes an exotic taste, it's packed with ingredients to boost health

Kimchi is the perfect accompaniment for giving dishes an exotic taste, it's packed with ingredients to boost health

Kimchi is the perfect accompaniment for giving dishes an exotic taste, it’s packed with ingredients to boost health

An exotic tasting pickle which makes an excellent and slightly spicy accompaniment to a meal. 

The fermentation process causes natural sugars and starch to be converted to lactic acid which preserves it and also helps to release more vitamins and nutrients. 

This process is known to have health benefits and boosts the health and variety of your gut bacteria.

Makes a 500ml jar

  • ½ a small cabbage or Chinese cabbage, central core and outer leaves removed, finely sliced
  • 4 spring onions, finely chopped
  • 5 medium radishes, sliced 2mm thick
  • 2 garlic cloves, finely chopped
  • 2cm piece of fresh ginger, finely chopped or grated
  • 1tbsp organic live cider vinegar (or rice wine vinegar)
  • 2tbsp Thai fish Sauce (or soy sauce)
  • 2tsp sweet chilli sauce, or ½tsp dried chilli flakes
  • 2tbsp Mirin (Chinese rice wine)
  • 1 heaped tsp Maldon sea salt

You’ll need a clean 500ml jar, with a screw top, or a pickling jar with a lever and rubber seal, sterilised in the dishwasher then rinsed.

Mix all the ingredients together, pressing them with the back of a wooden spoon, then push into the jar, pressing down firmly, leaving a 2.5cm space at the top. 

The salt will draw fluid out of the cabbage, and the vegetables must be kept submerged in fluid. 

If more liquid is required then top it up with 1tsp Maldon sea salt dissolved in 200ml filtered water (tap water contains chlorine, which kills the bacteria). 

Seal the jar with the lid and leave at room temperature.

During the first 3-4 days of fermentation, open the lid to ‘burp’ the kimchi twice a day to release the gases. It will get sweeter and softer every day. 

After 10-14 days (when the vegetables have softened but still have a bit of crunch) move it to the fridge – where the fermentation will almost stop. The kimchi can be stored in the fridge for several weeks.

POACHED EGG ON TOAST

This delicious poached egg on toast recipe is ideal for a filling and nutritious start to the day

This delicious poached egg on toast recipe is ideal for a filling and nutritious start to the day

This delicious poached egg on toast recipe is ideal for a filling and nutritious start to the day

A wonderfully nutritious and filling start to the day – experiment with different types of bread, you might find sourdough easier to digest, or try my deliciously nutritious breakfast bread.

Serves 2

  • 4 eggs
  • 2 slices of Breakfast Bread (see recipe to the left)
  • 2 handfuls of fresh spinach
  • 8-10 cherry tomatoes, halved
  • Salt and pepper

Poach the eggs gently in boiling water. Toast two slices of breakfast bread and serve with the poached eggs on top. 

Scatter with the spinach and cherry tomatoes. Season with salt and pepper, to taste.

HEALTHY GUT GREEN SMOOTHIE

This glorious healthy gut green smoothie is oozing with fresh flavours, while also being a great source of vitamin E

This glorious healthy gut green smoothie is oozing with fresh flavours, while also being a great source of vitamin E

This glorious healthy gut green smoothie is oozing with fresh flavours, while also being a great source of vitamin E

Shop-bought smoothies are usually way too sweet, so try this homemade one instead. 

Spinach is rich in vitamins and flavonoids, which have been shown to boost beneficial bacteria in the gut, while avocado is packed with good natural fats and vitamin E.

Serves 1

  • 2 handfuls of organic spinach leaves
  • 225ml water
  • ½ an avocado
  • 1 medium banana
  • 1tbsp tahini
  • 1tbsp root ginger, chopped (optional)
  • Juice of 1 lemon

Blitz all the ingredients together, including the root ginger if you’re using it, in a blender until the mixture is thick and creamy. Pour into a glass to serve.

MUSHROOM AND KIMCHI OMELETTE

This mushroom and kimchi omelette is packed with unique flavours for a spicy twist at breakfast

This mushroom and kimchi omelette is packed with unique flavours for a spicy twist at breakfast

This mushroom and kimchi omelette is packed with unique flavours for a spicy twist at breakfast

Liven up your omelette with a bit of spice and some healthy gut-friendly bacteria.

Serves 1

  • A knob of butter or a drizzle of olive oil
  • 3 mushrooms, chopped 
  •  ½ a small onion, peeled and diced
  • 2 eggs
  • 1tbsp chopped kimchi (see recipe on bottom left)

Heat the butter or oil in a small frying pan and sauté the mushrooms and onion for 5 minutes, until softened. Beat the eggs and when the onions are turning golden, pour the eggs into the pan.

Lower the heat and cook until the top is just still moist. Scatter the kimchi over the omelette. 

Fold the omelette over and then serve immediately.

CHIA BREAKFAST BIRCHER 

This Chia breakfast bircher is a extremely nutritious breakfast option and great for slow release energy

This Chia breakfast bircher is a extremely nutritious breakfast option and great for slow release energy

This Chia breakfast bircher is a extremely nutritious breakfast option and great for slow release energy

Chia is extremely high in nutrients – it’s rich in omega 3, a fatty acid which protects the cardiovascular system and also improves cholesterol. 

It has little flavour but can be scattered over any food and can create a creamy texture.

Serves 2

  • 1tbsp chia seeds
  • 30g rolled porridge oats, with bran
  • ½ a 400ml tin of coconut milk
  • 2 passion fruit (or a squeeze of lemon and zest of half a lemon)
  • A handful of strawberries or raspberries, or 2 ripe figs, chopped
  • 1tbsp hazelnuts, toasted and chopped

Combine the chia seeds, oats and coconut milk together, then divide the mixture between 2 small bowls and allow to stand for at least 30 minutes. 

(It is even better prepared the night before and kept in the fridge.)

Scoop out the seeds from both of the passion fruits (or take the lemon juice and zest) and stir into the bircher. 

Serve it topped with the chopped berries or figs, and the toasted, chopped hazelnuts.

ANTI-AGING LUNCHES

BUCKWHEAT BLINIS  

These scrumptious buckwheat blinis are ideal for a light lunch or quick savoury snack

These scrumptious buckwheat blinis are ideal for a light lunch or quick savoury snack

These scrumptious buckwheat blinis are ideal for a light lunch or quick savoury snack 

Buckwheat is actually gluten-free, and a good source of minerals and antioxidants. These blinis look like a cross between a drop scone and a crumpet. They make a great savoury or sweet brunch.

Makes 10-12 blinis

  • 90g buckwheat flour
  • 1tsp baking powder
  • A good pinch of salt
  • 1 egg
  • 150ml any milk (e.g. coconut, dairy, soya, almond)
  • Some smoked salmon, sliced, ½ a lemon, black pepper and salad leaves (such as rocket, frisée, chicory)

Put the flour in a bowl with the baking powder and salt. 

Make a well in the centre and add the egg and a little milk. Beat the egg and milk with a fork, gradually incorporating the flour and adding more milk until you have a smooth batter. 

Leave to stand for 20 minutes.

Lightly grease a flat-based frying pan or griddle pan and place over a medium heat. Drop dessertspoonfuls of batter onto the pan – make 3 or 4 at a time but leave room for them to spread. 

Turn them over after 2-3 minutes, when holes appear in the surface and the top starts to firm up. Flip them again after 2 minutes and cook for another 1-2 minutes before removing from the pan. 

They’re delicious hot, or can be stored in an airtight container – pop them in the toaster briefly before serving. 

Serve with smoked salmon, a squeeze of lemon, black pepper and a few salad leaves.

CREAMY CAULIFLOWER & JERUSALEM ARTICHOKE SOUP 

This warming creamy cauliflower & Jerusalem artichoke soup is ideal for boosting gut health

This warming creamy cauliflower & Jerusalem artichoke soup is ideal for boosting gut health

This warming creamy cauliflower & Jerusalem artichoke soup is ideal for boosting gut health 

Cauliflower is a good source of vitamin C and contains compounds that stimulate detoxification enzymes, while Jerusalem artichokes are full of gut-friendly inulin fibre.

Serves 4

  • 2tbsp olive oil
  • 1 onion, finely chopped
  • 3 garlic cloves, roughly chopped
  • ½tsp ground turmeric or 1tsp fresh root, grated
  • 1 large head of cauliflower, cut into florets
  • 150g Jerusalem artichoke, scrubbed, peeled and sliced
  • 400ml tin of full-fat coconut milk
  • 600ml vegetable stock
  • 2tsp tamari sauce
  • Freshly ground black pepper
  • A handful of fresh coriander leaves, chopped
  • 4 slices of Breakfast Bread (see page 42)

In a large pan over a medium heat, gently fry the onion, garlic and turmeric in the oil for 5 minutes. 

Add the cauliflower florets and artichoke and stir well, then pour in the coconut milk, vegetable stock and tamari sauce. 

Bring to the boil, then immediately lower the heat and simmer gently for 15 minutes, until the vegetables are tender.

Season with pepper, to taste. Process the soup in a blender until it’s smooth. 

Serve in bowls topped with chopped coriander with a slice of bread on the side.

PRAWN & SEAWEED IN TOMATO SAUCE WITH COURGETTI  

This delicious prawn & seaweed in tomato sauce with courgetti dish is a filling and nutritious lunchtime dish

This delicious prawn & seaweed in tomato sauce with courgetti dish is a filling and nutritious lunchtime dish

This delicious prawn & seaweed in tomato sauce with courgetti dish is a filling and nutritious lunchtime dish 

Welcome to the wonderful world of seaweed. Rich in omega 3 and fibre, nori is easy to use and great with prawns.

Serves 4

  • 1 medium onion, finely chopped
  • 2 garlic cloves, chopped
  • 3tbsp olive oil
  • 60g salted anchovies in oil, chopped
  • 1tsp dried thyme (or chopped fresh, if available)
  • 2 x 400g tins of chopped tomatoes
  • 300g frozen prawns, defrosted
  • 4 large courgettes, spiralised, or 2 packs of courgetti
  • 10g nori sushi sheets, cut into 1cm squares

Sweat the onion and garlic in 2tbsp oil over a low heat. After 5-7 minutes, add the anchovies and thyme and stir, so they form a paste with the onions. 

Then add the chopped tomatoes and simmer gently for another 10 minutes.

Stir in the prawns and cook for 5 minutes more. Boil the kettle so that when the sauce is ready you can quickly steam the courgetti (it will take 1-2 minutes, or 1 minute if you boil it).

It should be ‘al dente’ and not soggy. Drain it well and drizzle the remaining olive oil over the top. 

Mix the chopped seaweed into the sauce and serve on top of the courgetti.

TURKEY BURGERS & HUMMUS DIP 

This turkey burger and hummus dip dish is a tasty alternative to ordering a fast food takeaway for lunch

This turkey burger and hummus dip dish is a tasty alternative to ordering a fast food takeaway for lunch

This turkey burger and hummus dip dish is a tasty alternative to ordering a fast food takeaway for lunch

Turkey is a high-quality protein, which helps you feel fuller for longer. 

Keep a bag of frozen spinach in the freezer because a block or two can be thrown into so many meals, and it’s just as nutritious as fresh.

BASIC HUMMUS 

Serves 4

  • 250g tinned chickpeas, drained
  • Juice of ½-1 lemon
  • 1tbsp tahini
  • 1tsp sea salt
  • 1 garlic, finely chopped
  • 5tbsp olive oil

Blend all of the ingredients in a food processor, or using a hand blender, until nice and creamy.

Serves 4

  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 2tsp dried oregano
  • 8 large basil leaves
  • 3 handfuls of baby spinach (or 2 blocks of frozen spinach, defrosted)
  • Zest of 1 lemon
  • ½tsp sea salt
  • Freshly ground black pepper
  • 3tbsp extra-virgin olive oil
  • 400g turkey mince
  • Large bag of salad leaves (such as rocket, frisée, chicory), hummus (see right) and 2 sliced, griddled courgettes, to serve

Blitz the onion, garlic, oregano, basil, spinach, lemon zest, salt and pepper in a food processor with 1tbsp olive oil, just briefly to retain some texture. 

Put in a large bowl and combine with the turkey mince, using your hands or a rubber spatula. 

Shape the mixture into 8 patties and pop them in the fridge for at least 20 minutes to firm up.

Place a griddle or a frying pan over a medium-high heat and fry the turkey patties in the remaining oil for about 5 minutes on each side, until they’ve browned. 

Serve them with a large salad, some hummus and griddled courgettes.

ASIAN COLESLAW WITH LEFTOVER CHICKEN

This glorious Asian coleslaw with leftover chicken recipe is a brightly coloured dish, filled with flavour

This glorious Asian coleslaw with leftover chicken recipe is a brightly coloured dish, filled with flavour

This glorious Asian coleslaw with leftover chicken recipe is a brightly coloured dish, filled with flavour 

This brightly coloured dish includes lots of gut-friendly ingredients. You can use leftover chicken or poach or grill a chicken breast and shred it on top when cooled.

Serves 4

  • 4 medium carrots
  • 1 small white cabbage
  • ½ a small red cabbage 
  • A couple of handfuls of leftover cooked chicken
  • 1 mango, cut into slices

For the dressing

  • 2tbsp tamari sauce
  • 1tbsp honey
  • 1 garlic clove, crushed
  • A thumb-size piece of root ginger, finely chopped
  • 2tbsp rice vinegar
  • 2tbsp sesame oil
  • 2tbsp olive oil
  • A handful of fresh coriander leaves and ½ a lime, to serve

Cut the carrots into fine strips with a vegetable peeler or grate thickly into a large bowl.

Discard the outer leaves and the cores from the cabbages and shred the leaves as finely as you can. 

Add them to the carrots, then mix in the cooked chicken and the mango slices. Make the dressing by whisking all the ingredients together in a bowl. 

Pour it over the salad and toss everything together. Serve with coriander leaves and a squeeze of lime. 

Put the dressing in a small screw-top jar if you are taking it to work, so you can dress your salad at lunchtime.

CREAMY SKINNY KEDGEREE

This creamy skinny kedgeree recipe is a superb source of protein, that can be enjoyed for a filling lunch

This creamy skinny kedgeree recipe is a superb source of protein, that can be enjoyed for a filling lunch

This creamy skinny kedgeree recipe is a superb source of protein, that can be enjoyed for a filling lunch 

Whether boiled, scrambled or poached, eggs are a superb source of protein, vitamins and minerals.

Serves 2

  • 2 eggs
  • 150ml semi-skimmed milk
  • 2 bay leaves
  • 180g smoked haddock
  • ½ a large cauliflower, grated
  • 2 small onions, one diced and one cut finely into rings
  • 2tbsp coconut oil (or 40g butter)
  • 2tsp medium curry powder
  • 40g cooked peas (optional)
  • A squeeze of lemon (to taste)
  • A handful of parsley, chopped
  • Black pepper

Boil the eggs for 6-7 minutes, then plunge into cold water to cool before peeling and halving them. 

Pour the milk into a pan with a lid. Add the bay leaves and fish (cut it up so it lies flat) and simmer for 10minutes. 

Put the fish on a plate. When cooled, remove the skin and flake the flesh. 

Add the cauliflower to the milk and simmer for 5-7 minutes. Drain the milk into a bowl and put the cauliflower aside. In a frying pan, sweat the diced onion in 1tbsp coconut oil for 5 minutes. 

Stir in the curry powder and cook gently for 2-3 minutes.

 Fold in the cauliflower ‘rice’, fish and peas, if using, with enough of the infused milk to loosen the mixture. 

Simmer gently for a few minutes and pour in extra milk if it seems to be drying out. In a separate pan, fry the onion rings in the rest of the oil until golden and crispy. 

Add a squeeze of lemon and serve with the eggs, onion rings, parsley, and black pepper.

ANTI-AGEING DINNERS

SEAFOOD RISOTTO

This satisfying seafood risotto is a delicious blend of nutritious foods including fish, rice and vegetables

This satisfying seafood risotto is a delicious blend of nutritious foods including fish, rice and vegetables

This satisfying seafood risotto is a delicious blend of nutritious foods including fish, rice and vegetables

We recommend eating lots of different kinds of seafood – the more variety, the better. The seaweed gives this delicious dish an extra healthy and tasty boost.

Serves 4

  • 700ml vegetable stock
  • 3tbsp olive oil
  • 1 small onion, peeled and diced
  • 1 large garlic clove, peeled and chopped
  • 225g brown rice
  • 400g frozen seafood, defrosted
  • 100ml white wine
  • Juice of 1 lemon
  • 2tbsp chopped parsley
  • 1½ sheets of nori (seaweed), chopped
  • Salt and black pepper
  • 2tbsp grated Parmesan cheese (optional)
  • ½tsp chilli flakes (optional)

PRE-DINNER DRINKS

Before a meal, to get your digestive juices going, pour a gut-friendly ‘gin and tonic’: a glass of fizzy or still water with 1tbsp live (raw) apple cider vinegar (from large supermarkets or health food stores – look out for ‘raw’ on the label). 

The vinegar should contain ‘the mother’, strands of proteins, enzymes and friendly bacteria that give it a murky, cobweb-like appearance and can make it look slightly congealed. 

Alternatively, have a pre-dinner ‘starter’ of a green salad made with a handful of bitter greens such as rocket, dandelion leaves, frisée or chicory tossed in an apple cider vinegar-based vinaigrette which has a similar enzyme-stimulating effect your gut bacteria will love. 

Heat the stock in a pan and leave on a simmer. Meanwhile, heat 2tbsp olive oil in a separate pan and sauté the onions and garlic for 2-3 minutes, until starting to soften. 

Add the rice and cook, stirring, for 1-2 minutes before pouring in enough stock to cover. Leave to simmer, covered, stirring occasionally and topping up with stock as the rice absorbs it.

When the rice has been cooking for around 10 minutes, heat the remaining oil in a frying pan and add the seafood.

 Cook for 2-3 minutes, then spoon into the risotto. Deglaze the frying pan by adding the wine and scraping the pan, then pour this into the risotto. 

Top up the risotto with stock for around 30 minutes, until the rice is cooked al dente. Stir the lemon juice, chopped parsley and nori in. 

Season with black pepper and salt, to taste.

Serve sprinkled with Parmesan and a pinch of chilli flakes (if using).

FISH CURRY & CAULIFLOWER RICE  

This fish curry and cauliflower rice dish is a delicious alternative to a fast food curry and is packed with ingredients to boost gut health

This fish curry and cauliflower rice dish is a delicious alternative to a fast food curry and is packed with ingredients to boost gut health

This fish curry and cauliflower rice dish is a delicious alternative to a fast food curry and is packed with ingredients to boost gut health

CAULIFLOWER ‘RICE’

Try this low-carb alternative to rice.

Serves 2

  • ½ a cauliflower
  • 30g pine nuts 
  • ½tsp sea salt
  • Ground black pepper
  • Juice of ½ a lemon
  • 2tsp tahini
  • ½tsp cumin seeds 
  •  ½tsp ground turmeric
  • ½tbsp olive oil

Preheat the oven to 200°C/fan 180°C/ gas 6. Either grate the cauliflower or cut into florets then blitz in a food processor until it resembles grains. 

Toss it in a bowl with the rest of the ingredients, then spread it out in a thin, even layer on a baking tray. 

Roast for 10-12 minutes, turning halfway through.

Cod is rich in selenium, iodine and choline, while Indians have used turmeric, ginger and garlic for centuries to reduce the risk of gut infections.

Serves 4

  • 2tbsp coconut oil
  • 1tsp each of mustard seeds and ground cumin
  • 2tsp ground coriander
  • ½tsp each of turmeric and garam masala
  • 1 medium onion, roughly chopped
  • 2cm piece of root ginger, roughly chopped
  • 6 garlic cloves, roughly chopped
  • 1 mild-medium red chilli, deseeded and chopped
  • 1tbsp live (raw) apple cider vinegar
  • 400ml tin of full-fat coconut milk
  • 1 large tomato, finely diced
  • 500g firm white fish (such as cod, pollock, haddock or hake), cut into large chunks
  • 8-10g sheet of nori (seaweed)
  • A handful of fresh coriander
  • Cauliflower ‘Rice’ (see recipe to the right) or brown basmati rice, and green vegetables (such as spinach, Pak choi), to serve

Heat the oil in a pan and fry the spices for 1-2 minutes. Blitz the onion, ginger, garlic and chilli with the apple cider vinegar to make a paste. 

Add to the pan and cook for 2 minutes, until the oil separates, then add the coconut milk and tomato. Bring it to the boil, add the fish and simmer for 10-12 minutes, until cooked. 

Chop a 3cm strip off the nori, then cut it into ½cm-wide pieces and stir in. 

For a fuller taste, add a larger strip, 2-3cm wide. Check the seasoning – it may be salty enough with the seaweed.

Finally, stir through the fresh coriander, saving a few leaves to garnish. Serve with the Cauliflower ‘Rice’ or brown basmati rice, and green vegetables.

CARIBBEAN COCONUT & VEGETABLE CURRY  

This delicious Caribbean coconut & vegetable curry is a hearty dish, that has anti-inflammatory benefits

This delicious Caribbean coconut & vegetable curry is a hearty dish, that has anti-inflammatory benefits

This delicious Caribbean coconut & vegetable curry is a hearty dish, that has anti-inflammatory benefits

A colourful vegetarian dish that’s bursting with flavour. The ingredients list might look long, but it is incredibly easy to put together and you just stick it in the oven. 

Adding black pepper significantly enhances the anti-inflammatory benefits of turmeric.

Serves 6

  • 4tbsp coconut oil
  • 1 large onion, diced
  • 1tsp each of ground coriander, cumin, turmeric
  • ½tsp ground cinnamon or 1 cinnamon stick
  • 2 garlic cloves, chopped
  • 4-5cm piece of root ginger, finely chopped
  • 1 chilli, deseeded and finely chopped
  • 400ml tin of full-fat coconut milk
  • 150ml vegetable stock
  • 2 limes, 1 for squeezing and 1 cut in wedges
  • 4-5 large pitted dates, chopped (or 2tsp maple syrup)
  • 400g butternut squash, deseeded and diced into 2-3cm pieces
  • 2 red peppers, deseeded and cut into strips
  • 400g tin of blackeyed beans, drained and rinsed (optional)
  • 250g cherry tomatoes
  • 200g kale, chopped and thick stalks removed
  • A bunch of fresh coriander, chopped
  • 120g cashew nuts

Preheat the oven to 180°C/ fan 160°C/gas 4. In a large casserole dish with a tightfitting lid, heat the coconut oil and fry the onion on a moderate heat for 5-7 minutes, until golden. 

Then add the coriander, cumin, turmeric and cinnamon, followed by the garlic, ginger and chilli, and fry for 2-3 minutes. 

Pour in the coconut milk and stock, and squeeze the lime juice in. Add the dates, butternut squash, red peppers, beans (if using) and cherry tomatoes. 

Cover the dish and put it in the oven. After 20-25 minutes, remove the dish from the oven and stir the kale in. 

Bake for a few more minutes, until the kale is cooked. Season with salt and plenty of freshly ground black pepper. 

Stir in some of the coriander and scatter the rest on top, along with a sprinkling of cashews. Serve with the lime wedges.

GARLIC LAMB 

This juicy garlic lamb recipe can be paired with fibre-rich quinoa for a filling and nutritious dinner

This juicy garlic lamb recipe can be paired with fibre-rich quinoa for a filling and nutritious dinner

This juicy garlic lamb recipe can be paired with fibre-rich quinoa for a filling and nutritious dinner

Full of Mediterranean flavours and really easy to prepare, this lamb dish is delicious with fibre-rich quinoa.

Serves 2

  • 1 garlic clove
  • 2 sprigs of rosemary, leaves only
  • 1tbsp olive oil
  • A squeeze of lemon juice
  • 2 lamb chops or medium-sized lamb steaks
  • 60g quinoa (the darker variety, if available)
  • 200ml chicken or vegetable stock
  • ¼ a cucumber, cut in half lengthways and deseeded
  • Green beans, to serve

Use a pestle and mortar (or a spoon in a bowl) to crush together the garlic and rosemary leaves with the olive oil and the lemon juice. 

Place the lamb chops in a dish, pour the marinade over and spread on the surface of the meat.

Put the quinoa in a saucepan and cover with 1-2cm stock. Bring it to the boil then immediately put the lid on and turn down the heat. Simmer for 10 minutes or until the liquid has been absorbed. 

Turn off the heat and leave it to steam with the lid on for 10 minutes. Dice the cucumber finely and put it aside.

When the quinoa is nearly ready, season the lamb, then fry it on both sides in a drizzle of olive oil until slightly browned. Add the cucumber to the quinoa. 

Serve the lamb with green beans and some quinoa, and pour in any juices remaining in the pan.

Recipes extracted from The Clever Guts Diet by Michael Mosley, © Michael Mosley 2017

Recipes extracted from The Clever Guts Diet by Michael Mosley, © Michael Mosley 2017

and The 8-Week Blood Sugar Diet, © Michael Mosley 2015

and The 8-Week Blood Sugar Diet, © Michael Mosley 2015

Recipes extracted from The Clever Guts Diet by Michael Mosley, © Michael Mosley 2017 (left), and The 8-Week Blood Sugar Diet, © Michael Mosley 2015 (right)

Recipes extracted from The Clever Guts Diet by Michael Mosley, © Michael Mosley 2017, and The 8-Week Blood Sugar Diet, © Michael Mosley 2015, both published by Short Books at £8.99 each. To buy either book for £7.19 (20% discount) go to mailshop.co.uk or call 0844 571 0640. Offer valid until 27 September 2019, p&p is free

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