Where Mind Meets Body, On Your Plate
The phrase “mind–body connection” gets used everywhere. It sounds right, it feels instinctively true, and most people would agree with it without hesitation

From the Sodexo Ireland Culinary Team
When we think about gut health, it’s easy to picture probiotic drinks, supplements or the latest food trend. While these all have their place, the biggest difference to your gut health often comes from the meals you prepare every day. Inside your digestive system live trillions of microorganisms, known as the gut microbiome.
They help break down food, produce important nutrients, support your immune system and communicate with other parts of the body, including the brain. Like any living community, they thrive when they’re looked after consistently.
Our Sodexo Chefs have always believed that great food starts with great ingredients. The same principle applies to gut health. Every meal is an opportunity to add colour, flavour and variety to your plate while giving your microbiome the nourishment it needs to flourish. Over the next few pages, we’ll look at simple cooking habits that can support your gut health without making life in the kitchen any more complicated.
Ingredients:
Whipped Yogurt Cream:
Quinoa Seed Crunch:
To Serve:
Method:
Dark Chocolate, Apple & Chia Mousse:
Place the chopped apples into a saucepan and cover with water. Bring to a gentle simmer and cook for 10–15 minutes, or until completely soft. Drain well, then transfer to a blender. Melt the dark chocolate in a heatproof bowl set over a pan of barely simmering water, or gently in the microwave. Add the melted chocolate, chia seeds, sea salt and vanilla extract to the apples and blend until completely smooth and silky. Divide the mousse between serving glasses or bowls and refrigerate for at least 2 hours, or until fully set.
Quinoa Seed Crunch:
Cook the quinoa according to the packet instructions. Rinse, drain thoroughly and allow it to cool, removing as much excess moisture as possible. Preheat the oven to 180°C (160°C fan). In a mixing bowl, combine the cooked quinoa with the mixed seeds, desiccated coconut, chopped almonds, pecans, hazelnuts, olive oil and maple syrup. Mix well until everything is evenly coated. Spread the mixture over a baking tray lined with baking paper in an even layer. Bake for 20–25 minutes, stirring halfway through cooking, until golden and crisp. Allow the mixture to cool completely, as it will continue to crisp up as it cools.
Whipped Yogurt Cream:
Whip the double cream until it reaches soft peaks. Gently fold in the Greek yogurt or kefir, honey and vanilla extract until smooth, light and evenly combined. Refrigerate until required.
To Assemble:
Spoon the dark chocolate, apple and chia mousse into serving glasses. Scatter over a layer of chopped fresh Irish strawberries, then top with a generous spoonful of the whipped yogurt cream. Finish with a few more fresh Irish strawberries and a generous sprinkle of the quinoa seed crunch. Serve immediately.
By Head Chef Marianna Silvestri
Ingredients:
Biasol Burger Buns:
Beet & Beef Burgers:
Carrot Top Dressing:
Potato & Sweet Potato Crisps:
To Assemble:
Method:
Biasol Burger Buns:
Gently warm the milk, then stir in the sugar and dried yeast. Leave for around 3 minutes until the yeast begins to activate. Transfer the mixture to the bowl of a stand mixer fitted with a dough hook. Add the egg, vegetable oil, bread flour and Biasol, mixing until a smooth dough begins to form. Add the salt and softened butter, then knead for around 10 minutes until the dough is smooth, elastic and slightly tacky. Cover and leave to prove until doubled in size. Divide the dough into 40g portions for mini burger buns and shape into smooth balls. Arrange on a baking tray lined with baking paper, leaving space between each bun. Cover and leave to prove again until doubled in size. Brush lightly with extra virgin olive oil and sprinkle generously with mixed seeds. Bake at 170°C (150°C fan) for 10–12 minutes until golden brown. Cool completely on a wire rack.
Beet & Beef Burgers:
Place the beef mince and grated beetroot into a large bowl. Season generously with salt and freshly ground black pepper and mix gently until just combined. Divide into equal portions and shape into burger patties. Cook on a hot griddle or frying pan for 3–4 minutes on each side, or until well browned and cooked through. Allow the burgers to rest for a few minutes before serving.
Carrot Top Dressing:
Place the blanched carrot tops, Greek yogurt, mayonnaise, garlic, lemon juice and extra virgin olive oil into a blender or food processor. Blend until smooth and creamy, then season to taste with salt and freshly ground black pepper. Refrigerate until ready to use.
Potato & Sweet Potato Crisps:
Toss the potato and sweet potato peels with extra virgin olive oil, dried mixed herbs, paprika, ground turmeric, salt and freshly ground black pepper. Spread evenly on a lined baking tray and bake until crisp and golden.
To Assemble:
Slice the cooled burger buns in half. Spread with the carrot top dressing, then layer with the beet and beef burger, live kimchi, rocket leaves and sliced tomatoes. Serve with the potato and sweet potato crisps.
Ingredients:
Chicken & Broccoli Fritters:
Tomato Seed Chutney:
Method:
Chicken & Broccoli Fritters:
Mix the crushed flaxseeds with the water and leave to stand for at least 15 minutes until a thick gel forms. Preheat the oven to 200°C (180°C fan). In a large mixing bowl, combine the diced chicken, chopped broccoli, leek, onion, garlic, grated Parmesan, grated Cheddar, lentil flour, chopped fresh herbs and the flaxseed gel. Season well with salt and freshly ground black pepper and mix thoroughly until evenly combined. Shape the mixture into small patties or balls. Heat a little extra virgin olive oil in a large frying pan over a medium heat and cook the fritters for 2–3 minutes on each side until golden brown. Transfer to a baking tray and bake for 10–12 minutes, or until the chicken is fully cooked through and the fritters are firm to the touch.
Tomato Seed Chutney:
Heat the olive oil in a small saucepan over a medium heat. Add the shallots and cook for 4–5 minutes until softened. Stir in the garlic, mustard seeds, cumin seeds and cinnamon stick and cook for 1 minute until fragrant. Add the tomato seeds and pulp, apple cider vinegar and brown sugar. Season with salt and freshly ground black pepper, then simmer gently for 15–20 minutes, stirring occasionally, until the chutney has reduced and thickened slightly. Remove the cinnamon stick and stir through the chopped parsley or basil just before serving.
To Serve:
Serve the warm chicken and broccoli fritters with the tomato seed chutney and a crisp green salad for a balanced, nutrient-rich meal.