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INGREDIENTS

1 serving of soup
Defrosted from freezer

To Garnish
Small handful of parsely, roughly chopped

Suitable for:
Lunch | Dinner

METHOD

Reheat one serving of defrosted Roast Pumpkin & Sweet Potato Soup in saucepan  and sprinkle with parsley with serve.

NOTES

Soup is a simple, yet nourishing meal. Often we associate soups with winter, however they are delicious all year round and offer our bodies a variety of vitamins and minerals. They are also perfect to have in the freezer for those times when you need a break from cooking. 

  • July 16, 2018

INGREDIENTS

1 large sweet potato or 2 medium
2 teaspoons of olive oil
1 x 95 gram can of salmon, drained, bone in
½ cup of spinach, roughly chopped
1 tablespoon of Italian parsley, roughly chopped
2 spring onions, finely chopped
½ a tablespoon of coconut aminos
½ teaspoon of turmeric (optional)
Himalayan salt to season

TO SERVE

Bestow Herb Dressing

2 servings

Suitable for:
Lunch | Dinner

METHOD

Preheat oven to 200 degrees celsius. Put the whole sweet potato on a baking tray lined with baking paper. Prick sweet potato with a fork several times and drizzle with one teaspoon of olive oil. Place in the oven and roast for 40 minutes – to check if it is cooked prick with a fork to see if it is soft inside.

Once cooked, remove from oven and cool slightly so it can be handled. Cut in half and scoop out ¾ of the flesh leaving a thin layer around the outside. Place scooped sweet potato in a bowl and mash with a fork. Add salmon and mash again to mix. Mix in spinach, parsley, half the spring onions, coconut aminos, turmeric (optional) and combine. Spoon it back into your sweet potato halves. Drizzle with one teaspoon olive oil.

Place back on tray and into the oven to cook for 15 minutes. Remove from the oven and place one half on a plate.  Sprinkle remaining spring onions over the top and drizzle with Bestow Herb Dressing.

PROGRAMME NOTES

Bake and extra sweet potato to use in your Gut Healing Brekkie on Days 3 & 4.

Serve with a handful of spinach and blanched broccoli. Place remaining stuffed sweet potato half into a container in the fridge for Healing Bowl Day Three lunch and remember to keep aside a small jar of dressing.

 

NOTES

Sweet potato is an amazing vegetable when it comes to supporting gut healing, as it is high in resistant starch. This contribute to a healthy gut in many ways, primarily through feeding the good bacteria. Sweet potato also helps to maintain healthy gut  function, promotes vitamin production, improves immune function and enhances the breakdown and elimination of toxins. We knew there was a reason it was one of our favourite vegetables!


Coconut aminos is a sauce made from coconut sap – it is dark, rich, salty and slightly sweet – very similar to soy sauce. It can be found in most supermarkets in the health food or gluten free aisle.

  • May 29, 2018

INGREDIENTS

2 cups of Chicken Bone Broth
3 Chicken Meatballs
½ cup of fresh spinach leaves
1 cup of root vegetables, cooked (such as carrot, sweet potato and pumpkin)

To Serve
1 tablespoon of coriander, chopped
1 small carrot, julienned
1 spring onion, chopped
1 lime cheek or lime wedge

1 serving

Suitable for:
Lunch | Dinner

METHOD

Place broth in a saucepan on medium high, bring to boil and then turn down to low and simmer. Add Chicken Meatballs, spinach and pre-cooked root vegetables. Serve with coriander, carrot and spring onions. Squeeze lime cheek in just before eating.

PROGRAMME NOTES

You will not need the lime for any further recipes so feel free to use the remainder as an accompaniment to any other meal or squeeze the juice to flavour your drinking water.

NOTES

Broth based soups are a very grounding way to eat. By including a good quality protein source and of course, root veggies and greens, your body is provided with a good balance of fat, protein, carbohydrates and vegetables, all of which promote gut health. 

  • May 27, 2018

INGREDIENTS

½ an onion, peeled and roughly chopped
2 garlic cloves, peeled and roughly chopped
1 cm of fresh ginger, peeled and roughly chopped
400g free range chicken breast, roughly chopped
1 tablespoon of coconut aminos
1 small handful of fresh coriander
Himalayan salt to season
1 tablespoon of olive oil

Makes 9-10 meatballs

Suitable for:
Lunch | Dinner

METHOD

Put onion, garlic and ginger to a food processor and pulse a few times. Add chicken breast, coconut aminos, coriander and salt. Process until well combined. If necessary, stop and scrape down the sides as you go.

Wet your hands and roll the mixture into 9-10 meatballs, a little smaller than a golf ball in size. Place meatballs into a frypan with the olive oil and cook on medium high for 15-20 minutes, rotating frequently until cooked through and golden brown. Alternatively bake them in the oven at 200 degrees celsius for 15-20 minutes.

PROGRAMME NOTES

Three meatballs will be used for dinner on Day 5. Put two cooked meatballs in the fridge for the Healing Bowl Day 6 lunch and freeze the remaining cooked meatballs for use after the programme.

NOTES

Meatballs were one of my  favourite meals as a child and its great to have a gut-friendly recipe to use. Store-bought meatballs are often high in sodium, sugar and other additives which can contribute to gut health issues. When making your own you avoid all of those health-depleting ingredients. They are so easy to make and so tasty. Enjoy!


Coconut aminos is a sauce made from coconut sap – it is dark, rich, salty and slightly sweet – very similar to soy sauce. It can be found in most supermarkets in the health food or gluten free aisle.

  • May 27, 2018

INGREDIENTS

1 scoop of Healthy Fries
½ cup of cooked chicken, shredded
½ cup of Turmeric Cauliflower Rice
½ cup of fresh spinach leaves
1 tablespoon of fresh coriander

TO SERVE

Microgreens (optional)
Bestow Coriander Pesto

1 serving

Suitable for:
Lunch | Dinner

METHOD

Cook your Healthy Fries, add to a gorgeous bowl with all the other elements and serve with Bestow Coriander Pesto.

NOTES

Serving a variety of healthy elements in a bowl is one of the easiest ways to create a nutritious and tasty meal. Combine a range of carbohydrate, fat, protein and dressing to keep it interesting and colourful. Such a fun way to eat! 

 

  • May 24, 2018

INGREDIENTS

2 medium sweet potatoes, cut into chunks
1 red onion, peeled and cut into eighths
2 tablespoons of olive oil
1 teaspoon of dried herbs (mixed)
Himalayan salt to season
2 zucchini, cut into diagonal chunks

Serve with

150g of smoked salmon
½ avocado, sliced (optional)
1 cup of fresh spinach leaves
8 broccoli florets, blanched
Bestow Coriander Pesto

2 servings

Suitable for:
Lunch | Dinner

METHOD

Preheat oven to 200 degrees and line a tray with baking paper. Place the sweet potato and red onion into a bowl with the dried herbs and olive oil, mix to evenly coat.  Spread vegetables evenly onto the tray. Season with salt. Now add the zucchini chunks to the bowl and mix to coat, set aside. Roast the sweet potato and red onion for 30 minutes then remove from the oven and add the zucchini roast for a further 10 minutes.

If you are following the Love Your Gut Programme please see the programme notes below.

Place the roast vegetables into a bowl, add the salmon, spinach, broccoli and avocado (if in season). Serve with pesto.

PROGRAMME NOTES

This recipe is for two servings so for the programme you will need to halve the amount of salmon and avocado for one dinner serving. Then also reserve half of all the cooked vegetables and place in a container in the fridge for Healing Bowl Day 7 lunch.

 

NOTES

Did you know dried herbs have high antioxidant levels? Although some vitamins and minerals are lost during the drying process, because dried herbs are used in a more concentrated form,  you usually receive the same nutrients as you would get with fresh herbs. When you don’t have fresh herbs available, its good to know that dried herbs have quite a lot to offer nutritionally. 

  • May 23, 2018

INGREDIENTS

Stuffing
1 lemon, pricked with a fork several times
1 small handful of parsley
½ an onion

Chicken
1 whole chicken, (organic
and free range)
1 tablespoon of olive oil
Himalayan salt to season
1 cup of water
1 carrot, sliced lengthways
1 celery stick
½ an onion
½ a head of garlic (skin on)

Vegetables
1 sweet potato, cut into chunks
1 beetroot, cut into chunks
¼ pumpkin, cut into chunks
2 tablespoons of olive oil

Gravy
1 tablespoon of arrowroot powder (or tapioca)
1 – 1½ cups of boiling water

TO SERVE

1 cup of spinach or other greens such as kale, rocket or lettuce

Suitable for:
Lunch | Dinner

METHOD

Serves 2

Pre-heat oven to 180 degrees celsius. Stuff chicken with lemon, parsley and onion and place in a roasting dish. Drizzle olive oil over the chicken and season with salt.

Pour water into roasting tray around chicken and add carrot, celery, onion and garlic. Place in the oven for approximately 1½ hours. Every ½ hour we recommend basting the chicken using juices from the pan.

With about 40 minutes to go, place prepared vegetables (sweet potato, beetroot, pumpkin) into a bowl and mix with olive oil to evenly coat. Place vegetables onto a tray lined with baking paper, spread out evenly and place in the oven to roast with the chicken. Once chicken and vegetables are cooked, turn off oven, remove the chicken and cover to keep moist and warm. Leave roast vegetables in the oven while you make the gravy.

FOR THE GRAVY

Using a stick blender puree celery, carrot, onion that were cooked in the roasting dish with the chicken. Squeeze the roasted garlic out of its skin, add to the puree and blend. Add a little boiling water if needed.

Place the roasting pan onto the stove top (over two elements) on medium heat. Add the arrowroot powder to the pan and using a whisk, stir quickly around the pan scraping and mixing in the juices that remain. Whisk in the pureed vegetables to the gravy base. Gradually add one cup of boiling water, whisking as you go to avoid lumps. Turn down heat when it starts bubbling. Simmer for 10 minutes, adding more boiling water if needed. Season to taste. If you prefer a smoother texture, process in the blender again and pour into a jug or bowl for serving.

Serve the roast chicken and vegetables on a large platter with extra greens.

PROGRAMME NOTES

As this is the last meal on your programme, you can roast any vegetabels (ie cauliflower or broccoli) that you have remaining. Save any leftovers for lunch tomorrow and freeze any leftover gravy.

NOTES

This recipe is our take on the classic Sunday Roast. We love the way this meal brings people together around the table to enjoy good food and good company. This tasty recipe allows you to indulge in this Kiwi favourite and know you are nourishing your gut at the same time.

  • May 23, 2018

INGREDIENTS

400g of chicken thighs
½ an onion, finely diced
2 cloves of garlic, finely diced
1 tablespoon of olive oil
1 cup of Chicken Bone Broth
1 ½ cups of sauerkraut (homemade or bought)
6 curly kale leaves, chopped
1 large sweet potato, peeled and chopped into chunks
1 handful of fresh spinach
1 handful Italian parsley, roughly chopped
Himalayan salt to season

2 servings

 

Suitable for:
Lunch | Dinner

METHOD

In a large lidded frypan, add olive oil and brown chicken on both sides over a medium to high heat. This should take about five minutes each side. Remove chicken and turn heat down to low. Add onion and garlic and cook for five minutes. Add Chicken Bone Broth, sauerkraut, kale and sweet potato and simmer for five minutes. Add chicken back into the pan, place lid on and simmer for a further 20 minutes.

Add in the spinach and parsley, stir, simmer for another two minutes, season and serve.

PROGRAMME NOTES

Have half for dinner tonight and place the remainder in a container for Healing Bowl Day 4 lunch. This is the last time you will need to use kale so feel free to add it as extra greens to any meal.

 

NOTES

This feels like the ultimate gut health dish to me as it combines so many key dietary elements needed for gut healing –  bone broth, fermented food (sauerkraut), resistant starch (sweet potato), greens (kale, spinach and parsley) and essential fatty acids (chicken and olive oil). 

  • May 9, 2018

INGREDIENTS

(Makes 10 cakes)

1 large purple sweet potato (kumara), skin on, cut into chunks
½ a teaspoon of Himalayan salt
2 spring onions, finely sliced
1 generous handful of fresh herbs, finely chopped (such as coriander, basil, parsley, dill)
200g tin of wild salmon, drained
1 tablespoon of fresh ginger, grated
1 tablespoon of fresh garlic, grated
1 lemon, zested
1 tablespoon of coconut amino
2 tablespoons of arrowroot powder (for coating)

Optional: add any other veggies such as grated carrot, finely chopped broccoli, spinach, grated zucchini

To serve
1 cup roasted pumpkin chunks
¾ cup broccoli florets, blanched
2 tablespoons of Coconut Dressing
1 lemon wedge

Suitable for:
Lunch | Dinner

METHOD

Place sweet potato and salt into a saucepan and cover with water. Put on the stovetop and bring to the boil for 15-20 minutes. Once soft, remove and drain the water. Mash sweet potato and add all other ingredients. Mix well and shape handfuls into a golfball size. Roll in arrowroot powder and flatten slightly.

These can be made ahead and kept in a sealed container in the fridge for a couple of days until cooking time. Once cooked, they can also be frozen.

When you are ready to cook, place 1 tablespoon of olive oil in fry pan and turn onto medium heat. Cook on on each side until browned.

As as a variation, you could use smoked fish instead of tinned wild salmon.

Makes 10 cakes. Use three for dinner, three for lunch tomorrow and freeze the remaining four for the week following the cleanse.

NOTES

Using tinned wild salmon with the bones in gives you a massive calcium boost. Calcium is important for both skin and overall health and can be harder to get when you do not consume dairy. It is essential in the production and activity of hormones involved in digestion.
Coconut aminos are is a sauce made from coconut sap – it is dark, rich, salty and slightly sweet – very similar to soy sauce. It can be found in most supermarkets in the health food or gluten free isle.

  • May 9, 2018

INGREDIENTS

1-2 tablespoons of olive oil
1 onion, sliced
2 cloves of garlic, crushed
1 tsp of cinnamon
1 cm of fresh ginger, finely chopped
1 cup of pitted prunes
1 cup of green pitted olives
¼ cup of apple cider vinegar
2 cups of Bone Broth

For the Moroccon Chicken
6 organic chicken drumsticks

To Serve
½ cup of fresh coriander and or parsley, roughly chopped
1 cup of spinach
1 lemon, zested (optional)
Himalayan salt  to season

Suitable for:
Lunch | Dinner

METHOD

For the Moroccan Chicken
Add 1 tablespoon of olive oil to a large frypan and warm over a medium heat. Brown your chicken drumsticks. Place the chicken in a slow cooker. Add the other tablespoon of olive oil to the pan and add the onion, garlic and ginger. Cook gently over a low heat till soft (approx. ten minutes). Stir through the cinnamon. Add the broth and apple cider vinegar to pan. Bring to a simmer, turn off the heat and add all of the liquid to the slow cooker, ensuring that you scrape the pan to include all the yummy caramelised bits. Set slow cooker to low and leave for 6 hours.

Please note:
It is preferable to add the prunes and olives half way through cooking, however if you are unable to do this then adding them to the slow cooker at the beginning is fine. Stir through spinach just before serving.

Scatter with fresh coriander, lemon zest, season with salt and serve with ………..

Serve 2 drumsticks and one-third of the mixture for dinner tonight.
Reserve 2 drumsticks and one-third of the mixture for lunch tomorrow.
Freeze remaining two drumsticks and last third of the liquid for a quick dinner at a later date.

 

NOTES

The prunes in this recipe are a great source of fibre which will help keep your bowels regular. Regular elimination is a sign of a healthy gut and is essential for glowing skin as this is how your body eliminates the toxins and waste hormones that may otherwise negatively impact your skin.

  • May 9, 2018