The Gut Friendly Kitchen: 6 Smart Cooking habits for a Happier Gut

Ingredients:

Biasol Burger Buns:

• 1 egg
• 80g sugar
• 30g unsalted butter, softened
• 2g salt
• 60ml vegetable oil
• 240ml milk
• 510g strong white bread flour
• 50g Biasol (milled malted grains)
• 10g dried yeast
• Extra virgin olive oil, for brushing
• Mixed seeds, for sprinkling

Beet & Beef Burgers:

• 900g beef mince
• 100g raw beetroot, coarsely grated
• Salt and freshly ground black pepper

Carrot Top Dressing:

• 50g carrot tops, blanched
• 100g Greek yogurt
• 50g mayonnaise
• 1 garlic clove
• 1 tbsp lemon juice
• 1 tbsp extra virgin olive oil
• Salt and freshly ground black pepper

Potato & Sweet Potato Crisps:

• Peels from organic white potatoes and sweet potatoes
• Extra virgin olive oil
• Dried mixed herbs
• Paprika
• Ground turmeric
• Salt and freshly ground black pepper

To Assemble:

• 100g live kimchi
• Rocket leaves
• Sliced tomatoes

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:

• 800g chicken thighs, finely diced
• 2 broccoli heads, florets and stems finely chopped
• 1 small leek, finely sliced
• 1 small white onion, finely diced
• 1 garlic clove, finely chopped
• 100g Parmesan cheese, grated
• 100g Cheddar cheese, grated
• 5 tbsp lentil flour
• 5 tbsp flaxseeds, crushed
• 100ml water
• 1 handful fresh herbs (such as parsley, chives or dill), finely chopped
• Salt and freshly ground black pepper
• Extra virgin olive oil, for cooking

Tomato Seed Chutney:

• 2 cups tomato seeds and pulp
• 2 shallots, finely diced
• 1 garlic clove, finely chopped
• 2 tbsp apple cider vinegar
• 1 tbsp brown sugar
• 1 cinnamon stick
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• Pinch of chilli flakes (optional)
• 1 tbsp olive oil
• 1 tbsp fresh parsley or basil, chopped
• Salt and freshly ground black pepper

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.