HEALTH & BALANCE

Helping you live a healthy happy life

Gut-friendly Sunflower Pâté

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Sam Faiers Love Your Gut4This week August 11th – 17th is Gut Week 2014. Organised by Love Your Gut and the IBS Network, the week-long event aims to raise awareness about gut health and encourage more people to recognise their symptoms by listening to their ‘gut’ feeling. In recent years, lots of attention has been brought to this issue as no matter how healthy our diet is and how many high quality supplements it contains, if our body is unable to metabolise, absorb and utilise these nutrients, all our efforts will bring minimal to no results. As an IBS fighter myself, you know I am very passionate about this issue and hence have eagerly joined this initiative. On my twitter feed you can find daily tips on gut health, along with useful articles.

Today I want to introduce a gut-friendly recipe that is recommended by Love Your Gut and that I also enjoy with a few extra additions to make it even more nutritious.

Roasted red pepper, rosemary and sunflower seed pâté

This is a simple, nutritious spread that can be eaten as a snack with rye crackers (if you are fine with Gluten) or rice/buckwheat crackers for the more sensitive IBSers.  It’s also nice with boiled white potatoes which we know can help with IBS-D.

Serves 4-6

Roasted red pepper pate-1Ingredients

  • 3 large organic red or orange peppers, halved and deseeded
  • 75g organic sunflower seeds
  • a pinch of smoked paprika
  • Himalayan salt
  • juice of half an organic lemon
  • 1 tsp rosemary needles, chopped
  • 5g coconut oil

 

Method

Preheat the oven to 130-150°C/Gas mark 6. This temperature will preserve the nutrients in the vegetables which is important when we suffer from IBS-D as the frequent toilet visits deplete the body from minerals, such as potassium and salt. The added Himalayan salt is another trick for this purpose:)

Place the peppers on a lightly oiled with coconut oil baking tray and roast for 25 to 30 minutes until the skins begin to blister. Remove from the oven and leave to cool. Peel the skins from the peppers. This is important as the skin can often irritate the gut lining due to the inability of our body to digest cellulose.

If time allows, soak your sunflower seeds overnight in filtered water with a pinch of salt. This will activate the nutrients and enzymes necessary to digest the seeds, making it easy for thr digestive system. You might have noticed that often after eating nuts or seeds your tummy feels heavy which is due to these enzymes-inhibiting nutrients in the seeds and nuts that protect them from being eaten and going rotten.

After soaking, rinse well with water. Place the sunflower seeds on another baking tray and place in the hot oven for 5 minutes to toast a little.

Place the peppers, sunflower seeds, smoked paprika, lemon juice and rosemary in a food processor and blend to a smooth purée. Taste and adjust the seasoning.

If you would like to add a protein kick, add a scoop of unflavoured pea protein. I use Vital Pea Protein as its from organic origin and the manufacturing process removes the difficult to digest components in peas that often upset the gut lining. Below you you find a discount code for the brand too:) Pea makes it even creamier and is suitable after exercise to repair the muscle tissues.

  Per portion (62g)(based on 4 people) Per 100g
Calories 123kcal 199kcal
Fat 9.1g 14.8g
Protein 4.1g 6.7g
Carbohydrate 6.2g 10g
Sugars 2.8g 4.5g
Fibre 2.4g 3.8g
Sodium 2mg 4mg
FODMAPs None

Discount code: JF0K8S

Give the recipe a try and let me know how you get on in the comments or tweet to me @BusyBee_Blogger. Don’t forget to check #GutWeek14 and #LoveYourGut for my gut health tips.

In Health & Balance,

Maya xxx

 

 

 

 

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