Christmas recipes that are good for your GUT

Christmas recipes that are good for your GUT: Nutritionist reveals mouth-watering festive recipes that are tasty AND healthy (and shares ideas for your leftovers, too)

  • Christmas food is delicious but it can be decidedly difficult to digest 
  • Nutritionist created starter, main and dessert recipes that are good for your gut
  • London-based Lily Soutter also shared ideas on how to best use your leftovers 

Christmas food is delicious, but the hearty meals and heavy sauces can also be decidedly difficult for the body to digest.

Fortunately a nutritionist has come up with mouth-watering recipes that are full of festive flavours – and are a little easier to stomach.

London-based expert Lily Soutter has created starters, mains and desserts that can be enjoyed throughout the Christmas period. 

Each course targets a different issue that can affect your gut, offering ideas for sensitive stomachs, ‘free-from’ dishes for those with intolerances and lastly ingredients and preparation tips to boost good gut bacteria.

The Gifts For Your Gut recipe plan is created in partnership with the charity Bowel and Cancer Research.  Scroll down to see the recipes in full… 

Refreshing melon and king prawn starter

Fresh and healthy: This melon and king prawn starter makes the perfect appetiser for any meal

Ingredients

1/4 honeydew melon chopped into chunks

1/2 papaya chopped into chunks

1/2 red chilli, finely chopped

1/2 lime, zest and juice

1 tbsp. extra virgin olive oil /sesame oil

1/2 tbsp. white wine vinegar

1 tbsp. chopped parsley

1 tbsp. chopped mint

1 tbsp. chopped coriander

16 small King prawns (cooked)

Salt and pepper

To serve 

To serve you may wish to add more herbs, rocket, lime wedge, and coconut yoghurt (optional). Simply combine all ingredients and serve with rocket.  


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Gut friendly facts

This is an easy to digest, low FODMAP starter. FODMAP is an acronym which stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are names for a collection of carbohydrates (sugars) that aren’t fully absorbed in the gut, which may trigger symptoms in those with IBS.   

Slow cooked turkey, orange and fennel tray bake

Fresh twist on a festive favourite: This recipe gives you a new way to enjoy the heavy-hitters

Ingredients 

1 small turkey

1 tbsp. extra virgin olive oil

2 bay leaves

1/2 jar marinated artichokes or Jerusalem artichoke is able to source

2 cloves of garlic

2 large oranges, zest and juice

2 tbsp. fennel seeds

200ml dry white wine

Salt and pepper

Method 

Gut facts 

Many Christmas meals are high in fat, which can be a top trigger for indigestion and heartburn. This dish contains just a small amount of heart healthy olive oil and comes with polyphenols, which may offer benefits to our gut microbiome. 

Leftover roast veg and hummus mezzo bowl

Luxury leftovers! A hummus bowl is perfect for sharing with family on Boxing Day

Ingredients 

Homemade hummus 

1 can of chickpeas

2 tbsp olive oil

2 tbsp greek yogurt

1 tbsp nut butter or tahini

Zest and juice of one lemon

2 tsp smoked paprika

1 tsp chilli flakes (optional)

1 clove of garlic

Salt and pepper to taste

Carrot salad

1 large carrot grated

1 handful chopped parsley

Salt and pepper to taste

1 handful of dried cranberries

2 tbsp lemon juice

2 tbsp olive oil

1 tsp Dijon mustard

1 tsp honey

Method 

Blitz all ingredients in a food processor until smooth – add more yoghurt or olive oil to reach the desired consistency. 

Taste for seasoning and garnish with chopped herbs and sesame seeds (optional).

For the carrots, simply combine all the carrot salad ingredients and mix well.

Serve the hummus with leftover vegetables, rye crackers and carrot salad.

Alternatively, you can combine the leftover roasted carrots and parsnips in the food processor with the hummus ingredients for a delicious roasted veg hummus. 

Sprout hash and poached eggs

Mouth-watering breakfast: Use your sprouts to create this filling Boxing Day breakfast

Ingredients

Handful of leftover cooked sprouts, shredded

Handful of leftover roast potatoes

Fresh green herbs, finely chopped

1 egg, beaten

Method 

Cinnamon pear crumble 

Sweet treat: Poached pear crumble is easy to whip up – and a real crowd pleaser

Ingredients 

2 conference pears, just ripe

1 tbsp. date syrup/honey or brown sugar

200ml water

50ml seasonal spirit (brandy, rum, damson vodka etc.)

1 tsp. cinnamon

1 tbsp. coconut oil

1 tbsp. honey/date syrup etc. 

 1 tbsp. ground almonds

1 tbsp. ground flax/linseed

1 tbsp. chia seeds

1 tsp. cinnamon

1 tsp. ground ginger

Pinch of salt

2-4 tbsp. coconut yoghurt

1/2 tsp. vanilla paste (with seeds)

Method 

Crumble

Crumble topping

Yoghurt 

 

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