Extracted from The Anti-Inflammatory Reset by Sophie Richards.
Published by Penguin Michael Joseph, £25
Three Recipes That are Good for Your Gut
Quick and easy, eating for your health doesn't have to be boring
Inspired by her own journey to recovery after years of pain, health practitioner Sophie Richards shares her empowering guide to an anti-inflammatory lifestyle through better eating in her easy-to-follow 30-day reset
Thai Salmon Cakes with Rainbow Crunch Salad
SERVES
4
Ingredients
- For the Thai salmon cakes
- 500g fresh salmon fillets, skin removed
- 1 egg
- 1/2 a bunch of spring onions, roughly chopped, including greens
- 2 tbsp Thai red curry paste
- 1 tsp lemongrass paste
- zest of 1 lime
- juice of 1/2 a lime
- 1 tbsp fish sauce
- sea salt and freshly ground black pepper
- 1–2 tbsp coconut flour or gram flour (if needed)
- olive oil
- For the salad
- 1 carrot, cut into ribbons
- 1/2 a red pepper, finely sliced
- 1/4 of a red cabbage, finely shredded
- 1/2 a cucumber, cut into ribbons
- 100g edamame
- 1 tbsp pumpkin seeds
- a handful of fresh mint
- a handful of fresh coriander
- For the dressing
- 1 tbsp sweet chilli sauce
- 1 tsp tamari
- juice of 1/2 a lime
- 1 tsp olive oil
Method
Place the salmon, egg, spring onions, Thai paste, lemongrass paste, lime zest and juice, fish sauce and seasoning in a food processor and pulse in single bursts until the mix starts to come together. Don’t over-blend – you want to retain some texture rather than create a purée. If the mix is too wet, add a little of your chosen flour.
Divide the mixture into eight patties. Place on a tray and chill for 10–15 minutes in the fridge to allow them time to firm up. When ready to cook, heat a little olive oil in a sauté pan, add the fish cakes and cook on each side for four to five minutes, until golden.
While these are cooking, mix all of the salad ingredients in a large bowl. Mix the dressing ingredients in a small jug, then drizzle over the salad. Place two salmon cakes on each plate with a generous portion of salad.
Top tips
You can freeze the fish cakes raw on a tray, then transfer to a bag or container. Defrost thoroughly before cooking.
You can swap the fresh salmon for tinned (2 x 105g tins, drained). Reduce or omit the egg depending on the moisture, and add a tablespoon of flour if needed to bind.
Serving options
Add a spoonful of kimchi or pickled veg on the side for an extra gut-friendly punch.
Zesty Buckwheat & Chickpea Salad
SERVES
4
Ingredients
- 150g buckwheat, rinsed
- 1/2 a cucumber, diced
- 4 spring onions, diced, including green
- 1 red chilli, deseeded and very finely diced
- a small handful of mint, finely chopped (you can use 1 tsp dried)
- a small handful of flat-leaf parsley, finely chopped
- 1/2 tsp dried thyme
- 1 x 400g tin of chickpeas, drained
- 100g sweetcorn (tinned or frozen)
- 6 sun-dried tomatoes, chopped
- zest and juice of 1 lemon
- 2 tbsp olive oil
- sea salt and freshly ground black pepper, to taste
Method
Place the buckwheat in a saucepan. Cover with water and simmer gently for 15–20 minutes, until tender but still with texture and bite. Drain and rinse under cold water.
Place the drained buckwheat in a large bowl. Add the rest of the ingredients and combine well.
Raspberry & Pistachio Panna Cotta
SERVES
4
Ingredients
- 100g frozen raspberries
- 3 gelatine leaves (vegans can use 2–3 tbsp agar agar)
- 400ml full-fat coconut cream
- 40ml maple syrup, or to taste
- 1 tsp vanilla paste
- 20g shelled pistachios, finely chopped
- 1 tbsp freeze-dried raspberries, roughly crushed
Method
Divide the frozen raspberries between four serving glasses, lightly crushing them at the bottom to help release their juice. Place the gelatine leaves in a small bowl and top with cold water.
In a saucepan, combine the coconut cream, maple syrup and vanilla paste, and heat gently until just below simmering. Remove from the heat. Squeeze out the gelatine leaves and whisk them into the warm mixture until fully dissolved.
Very carefully, and slowly, pour the coconut mixture over the crushed raspberries, trying not to disturb the raspberries. Chill in the fridge for three to four hours, or until fully set.
Just before serving, top each panna cotta with a sprinkle of chopped pistachios and crushed freeze-dried raspberries.
Top tips
These can be made a day ahead and stored chilled until ready to serve. Serve with chocolate, hazelnut and orange biscotti for a more substantial dessert.
