The EduGutProject
Recipes
example recipes to help you get started
Puree Recipes
BLUEBERRY PORRIDGE
10 minutes
Serves 1 toddler portion
INGREDIENTS:
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2tbsp (20g) porridge oats
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120ml full fat milk*
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1/4 medium banana
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10g frozen berries
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1tsp plain full fat yoghurt**
*can be substituted for 120ml lactose-free milk if lactose intolerance
**can be substituted for 1tsp lactose-free yoghurt if lactose intolerance, try coconut yoghurt for a fresh taste!
METHODS:
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Put the porridge oats and milk into a saucepan. Heat up, stirring constantly, until the porridge thickens
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Reduce the heat and simmer gently for 2-3 minutes, stirring until the oats are cooked.
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Slice the banana into finger size sticks
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Stir the blueberries into the porridge and heat through until completely soft.
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Add a little more milk to produce a runnier consistency, as preferred
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Pour the porridge into a bowl, add the yogurt and serve with the banana sticks
These recipes are suitable for younger children aged 6-months and above who are making the transition to solid foods. By incorporating these ingredients into your child's diet, they can benefit from health effects such as lower gut inflammation because blueberries, for example are powerful anti-inflammatory agents and support healthy microbiome development, as well as protect our DNA because they are prebiotics [1]. This means that they help promote the growth of other beneficial bacteria by feeding these beneficial bacteria. Blueberries have also been linked to increasing gut bacteria diversity, when eaten in moderate doses [2].
INGREDIENTS:
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160g butternut squash, peeled (approx handful)
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¼ large red pepper, deseeded (50g)
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¼ medium onion, peeled (40g)
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1tsp vegetable oil
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½tsp mixed dried herbs
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260ml water
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30g dried red lentils
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Small slice wholemeal bread (1 portion)
METHODS:
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De-seed butternut squash and pepper and dice into small pieces. Dice the onion.
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Heat the oil in a pan and add the butternut squash, pepper and onion. Cook until starting to soften, approx 5 minutes.
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Add the dried herbs, water and lentils. Bring to the boil, cover and simmer gently for 15-20 minutes until the veg is soft and the lentils are cooked. Add a little more water during cooking if needed.
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Set aside to cool a little before blending or mashing until smooth. Then put ¼ of the soup into a bowl, and freeze the other three portions for other days.
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Toast the slice of bread and cut into toasted fingers to go on the side
AUTUMN LENTIL SOUP
30 minutes
Serves 4 toddler portions
Bacterial diversity is a crucial aspect of a healthy gut
microbiome because a greater range of microbiome bacteria helps ensure balance between bacterial populations, rather than an environment more suited to bad bacteria.
This can help prevent a build-up of bad bacteria which is important as these bacteria are more likely to contribute to health issues than good bacteria.
Furthermore, this is a great recipe to introduce more fresh fruit into your child's diet which is a crucial aspect of a healthy microbiome as a fruit and vegetable-rich diet boosts beneficial bacteria growth [3].
1. Berries & The Microbiome - BetterBiome
2. BLUEBERRY POLYPHENOLS ALTER GUT MICROBIOTA & PHENOLIC METABOLISM IN RATS - PMC (nih.gov)
3. Gut microbiome changes induced by a diet rich in fruits and vegetables - PubMed (nih.gov)
Lunch-Box Ideas
Salmon is a wonderful source of omega-3, an anti-inflammatory fatty acid, that can help your child if they have an inflamed gut as well as helping prevent future inflammation. This is because omega-3 increases gut bacteria diversity with this more diverse microbiome more capable of producing beneficial anti-inflammatory compounds [1].
Using a bagel is a fun way for
your child to enjoy their lunch.
Tinned salmon contains edible fish bones which are an excellent
SALMON AND SALAD BAGEL
10 minutes
Serves 1
INGREDIENTS:
-
1 wholemeal bagel
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small can (105g) or half a large can of pink salmon
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1 level tablespoon reduced-calorie mayonnaise
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large pinch of black pepper
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4 slices of cucumber
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small wedge of lettuce, to give 2 tablespoons when shredded
METHOD:
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Cut the bagel in half, toast and leave to cool.
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Drain the salmon and remove the bones*
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Mix with the mayonnaise and pepper
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Spread the mixture on one half of the bagel, add the cucumber and lettuce and then top with the other half of the bagel
INGREDIENTS:
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1 tablespoon low-fat Greek style yoghurt
-
¼ teaspoon of curry powder, to taste
-
large pinch of chilli powder, to taste
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85g cooked chicken breast, chopped into small pieces
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1 large wholemeal wrap
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small wedge of lettuce, to give 2 tablespoons when shredded
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3 slices of cucumber, chopped
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1 slice of pepper, chopped
METHOD:
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Mix the yoghurt and spices to taste and add the cooked chicken.
-
This is a great way to use leftover roast chicken.
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Spread the chicken mixture on the wrap, then sprinkle on the lettuce, cucumber and pepper.
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Fold opposite edges of the wrap, to keep the filling in, then roll up and cut in half
SPICY CHICKEN AND SALAD WRAP
10 minutes
Serves 1
source of calcium but can easily be removed if your child dislike's the texture [2].
The spicy chicken and salad wrap is an excellent recipe for incorporating many vegetables into you child's diet - other salad vegetables can be used instead of those suggested - for example grated carrot or chopped celery, as per your child's preference.
Chicken has a lower fat content than red meat, for example; so is a healthier choice as it promotes bacteria that is less likely to contribute to fat build-up.
These lunch-boxes can be supplemented with some fruit slices, or a sugar-free yoghurt.
1. Why Salmon is Good for Gut Health – Choosing Health Now
2. Salmon and salad bagel - Lunchbox recipes - Healthier Families - NHS (www.nhs.uk)
3. Gut Health Foods to Add to Your Diet — and Why You Should Care (thedailymeal.com)
Dinner Recipes
TURMERIC AND LENTIL BAKE
50 minutes
Serves 4
INGREDIENTS:
-
2 tbsp olive oil
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1 garlic clove, crushed
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2 celery stalks, chopped
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1 leek, sliced
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1/2 tsp dried thyme
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1 tsp grated fresh root ginger
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1/2 tsp ground turmeric
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2 carrots, chopped
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225g dried red lentils, soaked in cold water for 1–2 hours, or 800g canned lentils, rinsed and drained
-
600ml water or vegetable stock
-
200g spinach
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50g ground almonds*
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Sea salt and black pepper
*can be substituted for 50g of bread-crumbs if nut allergy
METHOD:
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Heat the oil in a large saucepan over a low heat and add the garlic. Sweat gently for 1–2 minutes until softened, then add the herbs and spices.
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If using dried lentils, rinse them well, then add to the pan with the water or stock. Stir through, then add the vegetables. Increase the heat and bring to the boil, then reduce the heat and simmer for about 20 minutes until the lentils are soft and the water has been absorbed.
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Meanwhile, preheat the oven to 200°C (400°F), Gas Mark 6.
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Stir in the spinach and canned lentils, if using, season to taste, then transfer the mixture to an ovenproof dish. Top with the ground almonds, then bake for 20 minutes, or until the topping is golden. Divide the bake into 4 portions.
These recipes utilise many vegetables, as well as roots and pulses. Having a vegetable-rich diet is linked to decreasing risk of chronic disease, by promoting growth of beneficial bacteria [1].
For example, turmeric contains curcumin in its roots, which has been shown to have anti-inflammatory effects by directly interacting with the gut microbiome. An anti-inflammatory environment can benefit your child as it is linked to a reduced likelihood of developing health issues such as obesity and diabetes [2].
Having this range of vegetables increases your gut microbiome bacteria diversity and therefore ensures your child is more likely to get all the prebiotics they need.
Prebiotics are beneficial for your child because they are fermented by the helpful bacteria that lives in their gut so
adapted from: Turmeric and lentil bake recipe - Netmums
INGREDIENTS:
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250g pasta (any shape)
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1 teaspoon vegetable oil
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5 spring onions, trimmed and chopped
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100g sugar-snap peas or green beans, sliced
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200g broccoli, broken into small florets
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1 pepper (any colour), deseeded and chopped
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75g peas (defrosted, if frozen)
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3 handfuls cherry tomatoes, halved
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200g lower-fat soft cheese with garlic and herbs*
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50ml semi-skimmed milk
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zest of 1 lemon
*low-fat plain soft cheese can be used if garlic is disliked
METHOD:
1. Cook the pasta in boiling water according to the packet instructions, until just tender.
2. Meanwhile, heat the oil in a large non-stick frying pan or wok
3. Add the spring onions, sugar-snap peas or green beans, broccoli and pepper, and stir-fry for 3 to 4 minutes, until softened. Stir in the peas and tomatoes, then remove from the heat.
4. Drain the cooked pasta but keep 2 tablespoons of the cooking water. Add this water back to the saucepan, along with the cheese, milk and lemon zest.
5. Heat, stirring with a whisk, until the sauce is hot and smooth.
6. Tip the pasta and cooked vegetables into the sauce, and stir gently for a minute or so to heat through.
Divide among 4 bowls and enjoy!
VEGGIE FILLED, HERBY PASTA
30 minutes
Serves 4
helping these bacteria [3].
This is important for your child's health as it ensures their beneficial bacteria are well-developed so promoting the balance of bacterial populations within your child's gut.
To promote fibre in your child's diet, use whole-wheat pasta as this will improve their intake of whole grains. By increasing their whole grain intake, you are increasing their prebiotic intake which can alter their microbiome by encouraging the growth of bacteria that produces lactic-acid. These bacteria are highly beneficial as they produce short chain fatty acids which can lower the pH of your child's intestines [4]. This can inhibit the growth of pathogenic bacteria as they cannot thrive in acidic conditions!
1. Gut microbiome changes induced by a diet rich in fruits and vegetables - PubMed (nih.gov)
3. What foods help gut bacteria? - BHF
4. 3 Reasons Why Carbs Are Great For Your Gut. — Real Good Nutrition (therealgoodnutrition.com)
Snack / Dessert Recipes
CHARGRILLED PINEAPPLE
10 minutes
Serves 2
INGREDIENTS:
-
1 pineapple (or 1 tin of pineapple slices, in juice)
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1 lime, cut into wedges
-
4 teaspoons desiccated coconut
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4 tablespoons zero-fat Greek-style yoghurt (optional)
METHOD:
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Cut off the top and bottom of the pineapple, then remove the peel.
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Cut into 4 thick slices, and remove the core of each with a small knife.
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Barbecue for 2 to 3 minutes on each side (a griddle pan on the hob or under a grill set on a high heat are suitable too)
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Serve each slice sprinkled with coconut and with a wedge of lime on the side. Add a spoonful of yoghurt if you like.
High fruit consumption within the diet has been linked to a lower risk of Type 2 diabetes development through the fruit-intake associated microbiota. This further cements the importance of your child eating their 5-a-day, every day [1].
Date fruit has been linked to promoting beneficial bacterial growth as it is a source of fructans. Fructans are many fructose molecules linked together and support the gut microbiome by acting as prebiotics - they feed the populations of good bacteria within your child's gut and intestines [2].
INGREDIENTS:
-
100g whole almonds, skin on*
-
250g Medjool dates, pitted and chopped
-
2 tbsp set raw honey
-
75g cocoa powder
-
1/2 tsp sea salt flakes
-
50g pecan nuts, chopped**
*can be substituted for 100g oats or 75g dried cranberries, if nut allergy
**can be substituted for 30g crushed sunflower seeds if nut allergy
METHOD:
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Place the almonds in a blender or food processor and blend until you have a coarse powder.
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Add the dates, honey, cocoa and salt and mix until all the ingredients have combined into a sticky ball of dough.
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Turn the dough out into a bowl, add the chopped pecans and knead them in.
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Line a 20-cm square baking tin with baking paper, turn the mixture into it and press it down with your fingers until it forms an even layer.
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Chill for 30 minutes in the freezer (for faster chilling), then remove and score into 10–12 squares. Return to the freezer for a further 30 minutes until solid.
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Store in an airtight container in the refrigerator for up to 1 week, or in the freezer for up to 4 weeks.
BROWNIES
35 minutes
Serves 8+
Cocoa works in a similar way - by acting as a prebiotic, it helps good bacteria to develop as it is a source of polyphenols. Polyphenols are antioxidant compounds and can also have anti-inflammatory effects, adding to the list of benefits for your child. Moreover, it acts as a lipid regulator and has been shown to impact obesity-related metabolic disorders, exemplifying the many health benefits your child could experience when added in modification to the diet [3].
1. Dietary fruit and vegetable intake, gut microbiota, and type 2 diabetes: results from two large human cohort studies | BMC Medicine | Full Text (biomedcentral.com)
2. The impact of date palm fruits and their component polyphenols, on gut microbial ecology, bacterial metabolites and colon cancer cell proliferation - PMC (nih.gov)
adapted from: Raw brownies recipe - Netmums
source: Raw brownies recipe - Netmums
To supplement the cost of the suggested ingredients, don't forget that we are offering free food vouchers linked to all major supermarkets*; simply attend to receive.
The suggested ingredients of these recipes are components of a balanced diet and you are reminded that a healthy diet is formed of moderation - a balance between all foods is key.
If your child is under 12 months and still hungry between meals, supplement their diet with milk, as they do not need snacks [1].
1. Weaning Recipes & Meal Ideas | Start for Life (www.nhs.uk)
*initially only available in the UK
Information Leaflet
Our information leaflet detailing examples of beneficial as well as harmful foods is handed out at all our sessions but you can always access an electronic version by clicking the PDF button below, ensuring ease-of-access at all times!
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