Скачать с ютуб Living the ZOE way with Hugh Fearnley-Whittingstall: Hugh's Winter Gut Health Recipes в хорошем качестве

Living the ZOE way with Hugh Fearnley-Whittingstall: Hugh's Winter Gut Health Recipes

'What I really like about the ZOE approach is that it's not a kind of restrictive list of do's and don'ts and things you're not supposed to eat. It's all about adding in the good stuff'' We’ve teamed up with Hugh Fearnley-Whittingstall to bring you seasonal recipes that pack in the plants to support your gut health. To start your ZOE journey today, head to https://zoe.com/hugh Hugh's Roasted Roots: Serves 6 3 medium carrots 3 medium parsnips 1 smallish swede 3-4 medium red onions Extra virgin olive oil Cold-pressed hempseed oil (or cold-pressed rapeseed) 400-500g Brussels sprouts A bunch of purple sprouting broccoli (or 1 head of calabrese broccoli) Half a hispi cabbage (or half a cauliflower) 1 head of garlic 1 unwaxed orange A few bay leaves A few sprigs of rosemary Chive tips, to serve (optional) Sea salt and freshly ground black pepper Preheat the oven to 190C/fan 170C/ gas 5. Peel and trim the carrots, parsnips and swede and cut into angled pieces. Quarter or halve the onions lengthwise and peel off the skins. Put these four veg in your largest roasting tray, season with salt and pepper and trickle with both oils. Toss together and put in the oven for 30 minutes until starting to caramelise. Meanwhile, trim the sprouts, trim the ends off the PSB stems and chop the PSB into largeish pieces (including the lovely leaves) and slice the cabbage half into slim wedges, leaving it attached at the stem end. Break the garlic into individual cloves but don’t peel them. Cut the orange into chunky pieces. After 30 minutes, add the brassicas, along with the garlic, herbs and orange chunks, to the roasting tin. Season a little more, toss together again and return to the oven for 20-30 minutes, or until beautifully caramelised. Serve, with hummus and dukkah, sprinkled with chive tips if you have them. Double Plant Hummus Serves 6 1 x 400g tin chickpeas, drained but tin water reserved 1 x 400g tin carlin peas, drained (or any other pulse, such as white beans) 2 generous tsp tahini 2 generous tsp crunchy almond butter (or use cashew or peanut butter) A scrap of garlic (1⁄4-1/2 clove) Finely grated zest of 1 unwaxed lemon and half its juice (more if you need it) Finely grated zest of 1 unwaxed orange and half its juice (more if you need it) Extra virgin olive oil and/or cold-pressed hemp oil (or another cold pressed oil, such as rapeseed) Sea salt and freshly ground black pepper Put the drained chickpeas and carlin peas into a large bowl and start mashing and bashing them with a potato masher. Add the tahini and almond butter and continue to mash. Mash the garlic with a pinch of coarse salt and stir this in. Add the grated citrus zests and the citrus juices. Add a few splashes of chickpea water and mash again. Now add a good dash of the oil/s to soften and enrich the hummus. When the texture is right for you, check the seasoning and add more salt or pepper if needed before serving. Nutty Dukkah 6 plants Makes 10–12 generous sprinkles 30g whole, skin-on hazelnuts 30g pumpkin seeds 30g sunflower seeds 2 tsp coriander seeds 1 tsp fennel seeds 2 tsp cumin seeds Sea salt and freshly ground black pepper Put the hazelnuts in a dry frying pan over a medium heat and toast for a minute, tossing now and then, then add the pumpkin seeds and toast til the seeds just start to pop, again, tossing the pan a few times. Add the sunflower seeds and the coriander, fennel and cumin seeds and toast and toss until the spice seeds are crackling (this won’t be very long), then immediately tip into a bowl to stop the cooking. Transfer in small batches to a pestle and mortar and grind to a rough, crumbly consistency, adding salt and pepper as you go. Sprinkle over the roast veg and hummus, and store any leftover in an airtight container for a week or so. Timeline: 0:00 Introduction 1:29 Hugh's roasted roots 7:44 Double plant hummus 13:07 Making the dukkah sprinkle 15:17 Plating up 16:39 How to make kefir at home 20:29 A cheeky little gut health pud