Patrick Holford’s updated book, Improve your Digestion, is flying off the shelves in SA already. The book breaks down the importance of gut health and how to adjust your diet and eating patterns to ensure optimal digestion and absorption. It also contains an entire section of delicious, wholesome and healthy recipes that are not only easy on the gut but low-GL too. This means you won’t be feeding your gut bacteria with sugar, but you will be taking in a healthy amount of soluble fibre, which also lower the glycemic load of a meal.
This hearty stew recipe is taken exclusively from Patrick’s new book so you know you’ve got a winner on your hands when it comes to dinner!
Puy lentils are the only type of lentil to hold their shape once cooked, avoiding the mushy consistency that puts many people off pulses. On its own, this stew is delicious and satisfying but you could also serve it with some steamed savoy cabbage or a mixed selection of green vegetables, or even mash up some sweet potato for that more traditional meal.
2tbsp coconut oil, or medium or mild (not extra virgin) olive oil
16 shallots, peeled and left whole, or 4 large red onions, cut into wedges
4 garlic cloves, crushed
250g button mushrooms
4tsp ground coriander
4tsp ground cumin
2.5cm piece of fresh root ginger, grated
8 tbsp tomato purée
2 carrots, thinly sliced
2 celery sticks, sliced
1 litre hot chicken stock
200g dried Puy lentils
4 large chicken thighs, or 8 smaller thigh fillets, skinned
Freshly ground black pepper
1. Heat the oil in a large pan over a medium heat and add the onions, garlic and mushrooms. Cook gently for five minutes, then stir in the ground coriander, cumin and ginger and cook for two minutes.
2. Stir in the tomato purée and add the carrots, celery, hot stock, lentils and the chicken to the pan. Stir to ensure that the chicken is submerged in the liquid, then cover.
3. Simmer for 35 minutes, then uncover and simmer for a further 15 minutes or until the sauce is thickened and the chicken cooked through (the juices must run clear).
4. Season with pepper to taste.
Improve your Digestion is available at all leading bookstores nationwide now. Find out more.