LOVE LOCAL
RESTORATIVE CHICKEN NOODLE SOUP
SERVES 2
This low-carb healing soup uses strips of courgette instead of regular noodles.
2 skinless, boneless chicken breasts 400ml chicken bone broth 1 tsp coconut oil 2 spring onions, sliced 1 celery stalk, diced Half red chilli, deseeded and diced 1 garlic clove, crushed (optional) 200g tinned chopped tomatoes Half red pepper, deseeded and diced 1 tsp tomato purée Pinch of smoked paprika Half tsp ground cumin 1 courgette 1 handful of coriander leaves, chopped Sea salt and ground black pepper
1 Put the chicken breasts in a saucepan over a medium-high heat and pour over the broth. Bring to the boil, then reduce the heat and simmer for 15 minutes. Turn off the heat and leave the chicken to continue cooking in the stock for a further 5 minutes or until cooked through. Remove the chicken from the broth and leave to one side. Reserve the broth.
2 Heat the coconut oil in a large saucepan and cook the spring onions, celery, chilli and garlic, if using, for 2–3 minutes until the celery is soft. Add the tomatoes and reserved broth, and add the red pepper, tomato purée and spices. Cook over a low heat for 5 minutes or until the vegetables are soft.
3 Use a spiralizer to create courgette noodles or use a sharp knife to cut the courgette lengthways into thin slices and then into thin strips. Shred the chicken and add it to the pan followed by the noodles. Simmer for 1–2 minutes until the courgette noodles are just soft. Season to taste and serve topped with coriander.
The Gut Health Diet Plan by Christine Bailey, published by Watkins Media
Benefi ts Gut
Cod is a source of easy-to- digest protein and, perhaps surprisingly as it is not an oily fi sh, it also contains omega-3 fats. Vitamin D and selenium, a trace mineral that helps to protect cells from damage, are also present in cod.
COD WITH MEDITERRANEAN HERB DRESSING
SERVES 2
A fresh, herby dressing brings out the delicate fl avour of cod, which is served with a simple roasted pepper and onion salad.
2 boneless cod fi llets, about 120g each, with skin
Half red onion, thinly sliced 1 tbsp chopped parsley leaves 1 roasted red pepper, cut into chunks 30g pitted black olives, cut into halves 1 tsp coconut oil Sea salt and ground black pepper
FOR THE HERB DRESSING: 1 tbsp capers 1 small anchovy 1 garlic clove Pinch of dried chilli fl akes 1 tbsp mint leaves 1 tbsp coriander leaves 1 tbsp parsley leaves Pinch of stevia or xylitol, to taste 1.5 tbsp balsamic vinegar 3 tbsp extra virgin olive oil
1 To make the dressing, put all the ingredients into a blender or food processor. Season with salt and pepper to taste, then blend to combine.
2 Put the fi sh in a shallow dish and pour over half the dressing then leave in the fridge to marinate for 30 minutes.
3 To make the salad, put the remaining ingredients, except the oil, in a small bowl and mix well. Leave to one side.
4 Preheat the grill. Heat the oil in an ovenproof frying pan over a medium heat. Add a little salt and pepper to the pan, then lay in the fi sh, skin-side up. Cook for 3 minutes, then remove from the heat. Grill for 4 minutes or until the skin blisters and the fi sh is cooked through. Serve the cod with the salad and the remaining dressing drizzled over.
The Gut Health Diet Plan by Christine Bailey, published by Watkins Media
30 | THE WEST COUNTRY FOODLOVER
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