Living the ZOE way with Hugh Fearnley-Whittingstall: Hugh's Spring Gut Health Recipes
Ғылым және технология
"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 zoe.com/hugh
Dot’s Crackers
100g pumpkin seeds
75g sunflower seeds
50g chia seeds or flax seeds, or a mix
30g sesame seeds or hemp seeds
50g fine plain wholemeal flour
A good pinch of salt
A twist of pepper (optional)
2 tbsp extra virgin olive (or other cold-pressed) oil
Instructions
Preheat the oven to 150°C/130°C Fan/Gas 2. Line a large baking sheet with baking paper.
In a large bowl, mix all the seeds together thoroughly with the flour, adding the salt, and pepper if using. Now stir in 120ml water and the oil. Mix thoroughly until you have a sticky paste.
Leave the mixture to stand for at least 30 minutes, and up to an hour. This allows the chia and/or flax seeds to become gelatinous, which helps bind the paste. Mix thoroughly again, adding another splash of water if it has become too stiff.
Using a spatula, spread the mixture evenly and thinly over the baking paper, as thinly as you can get it - to a 5mm thickness or less ideally. Lay a second sheet of baking paper over the mixture and then flatten and smooth with your hand.
Place the tray in the centre of the oven and bake for an hour or so until golden brown and the seeds look toasted, turning the tray halfway through to ensure even cooking.
Carefully lift the cracker sheet on the paper onto a wire rack and leave to cool. Once cooled, break up the sheet into whatever sized pieces suit your purpose.
Herby Raita
1⁄2 medium cucumber (about 200g)
2 inner sticks of celery
200ml whole natural (or plant-based) yoghurt
1-2 tbsp mint leaves
1-2 tbsp finely chopped flat-leaf parsley
1-2 tbsp lovage
1-2 tbsp marjoram
1-2 tbsp chives
1-2 tbsp wild garlic
1-2 tbsp bronze fennel
Instructions
Coarsely grate the cucumber, then squeeze in your hands to remove some of the liquid before placing in a bowl.
Thinly slice the celery and your selection of herbs, and add to the bowl. Add the yoghurt and mix together.
If you have time, leave to stand for 20 minutes or so, then stir the raita again before serving.
Mussels with Leeks, Fennel and Beans
Serves 4 as a starter, 2 as a main
1kg live mussels
1 tbsp oil
1 large onion, finely sliced
2 medium leeks, trimmed and
finely sliced
2 medium fennel bulbs, trimmed and finely diced
3 celery sticks, finely sliced on an angle
100ml dry white wine or dry cider
3 garlic cloves, thinly sliced or grated
400g tin borlotti or butter beans, drained and rinsed, or 250g frozen edamame or peas
200ml hot vegetable or fish stock
1 tsp English mustard
2 tbsp creme fraiche
A small bunch of parsley, leaves picked and roughly chopped)
Black pepper
Instructions
Put the mussels into a colander and give them a good rinse under cold running water, shaking them about a bit. If the shells have a ‘beard’ (clump of wiry threads), pull it off. Discard any mussels with broken shells, and any that are open and do not close when given a sharp tap (as these may be dead).
Heat a large saucepan over medium heat. Add the oil or butter, then the onion, leeks, fennel, celery and a few twists of pepper. Turn the heat down, cover the pan and let the veg sweat for about 5 minutes until starting to soften, then take off the heat; set aside.
Pour the wine or cider into a second large pan (one with a tight-fitting lid) and bring to the boil over a high heat. Add the mussels with the garlic, put the lid on and cook for 2-3 minutes, shaking the pan once or twice. Lift the lid. Almost all of the mussels should be open; if not, stir well, cover the pan and give them another minute.
Tip the mussels into a sieve over a bowl to catch the juices; discard any that are still closed. When the mussels are cool enough to handle, prise about half from their shells. Set all the mussels aside.
Add the hot stock to the veg pan, along with the tinned beans. Return to the heat and bring to a low simmer. Cook gently for 5 minutes until the veg is tender.
Tip all of the mussels into the veg pan. Carefully pour in the juices from the bowl too, except for the very last bit, which may be a bit gritty. Stir in the mustard, crème fraîche or cream and three-quarters of the parsley. Remove from the heat and taste the broth, adding more pepper if needed. Ladle into warmed bowls and sprinkle with the remaining chopped parsley to serve.
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Пікірлер: 66
More from Hugh Fearnley-Whittingstall please!
Love seeing Hugh, watched all his river cottage eps growing up
@jonnylons1
2 ай бұрын
Totally, used to adore that show. Asking myself why I didn’t do that but am instead an office worker in London!!
@chookbuffy
Ай бұрын
@@jonnylons1listen to your inner child. get out of the rat race and find a place where you can grow your own food. I work from home on a farm now about 2 hours out from where my office is!
Love love this! Just brilliant plant boosting! 🎉❤❤❤thank you Zoe and Hugh!
Yes please, more of Hugh
Oh wow what a beautiful video. Totally making a lot of this
love this so much, more recipe videos with him please!! ❤
Once you start using herbs, there really is no wrong way to use them. Tossed with roast vegetables, Added to drinks. a handful in a smoothie. Mixed in olive oil with citrus zest and juice, on top of anything. Memorable meal in Val David with a herb sauce out of a squeeze bottle on top of pizza fresh out of the oven. No barriers.
Hughray.🤗 Sorry for the play on his name but I couldn't help it when I saw Hugh back with some great recipes. Looking forward to trying them soon. You can just feel the freshness. And mussels are one of my favourite seafoods too. And so affordable and sustainable compared to crab and prawns. Hooray 🎉
Love this! ❤ thank you !
Thanks a lot hugh - great help in ideas of what to eat - I really want to eat those mussels now
Best to use de-hulled hemp or they’re pretty rough. Also, omegas of flax, unlike chia, aren’t available unless you chew them well. Break them down in a blender before adding.
Love his videos ^^ Thanks ZOE :)
I love Hugh Furry-Knittingwool ❤️
@zoepodcastclips1
2 ай бұрын
Take a moment to checkout clips and highlights.
@19111959
Ай бұрын
He's just great... A really nice chap and you always learn a lot!
Im growing tomatoes, fennel, french beans, runner beans, lettuces, peas, courgettes, potatoes, carrots, parsnips, squash, chillies, broccoli, kale, along with blackcurrants redcurrants gooseberries, apples, plums and tayberries this year. Just the two of us, but we try to eat well, even on a pension. I’ve started preserving more so we can keep eating well through the winter too. With allergies, we cook from scratch most of the time, I have made up my own spice and herb mixes to liven up our food too.
Brilliant love this 👍
Best way to get a bunch of plants in your microbiome is to ferment. And you don’t need to live on a farm to regularly eat it since it lasts a long time and gets better with age. So i just go to a farmer’s market, load up, ferment lots of jars, and I’m set for months. If you live on this guy’s home farm, good for you. Otherwise, ferment.
You are so inspirational!❤
Great video.... loads of info, succinctly put (unlike many of the Zoe 'conversations' that witter on for ages), thank you Hugh
Just love these videos and Hugh is a champ at encouraging us to eat more veg and love the recipes. Great work ❤
Have always eaten really healthy mostly organic and gluten free . Looking for good healthy home-made biscuits .Can't use oats as they can't verify gf in Australia . Checked with an organic grower . Look forward seeing more of your videos.
Omg thats the most exciting spread I've ever seen..my mouth is watering..thankyou ❤❤
Just made this (almost) delicious, thank you. Xx
Oh Hugh fantastic thankyou
Chives are one of my favourites - they are great in salads, really pretty in the garden and the bees love them. They have even self-seeded in my front garden. Incidentally, is there a singular version of chives?
Thank you great video
@zoepodcastclips1
2 ай бұрын
Hope you had fun watching this! Take a look at clips and highlights as well
Hi team Zoe! Would love to hear an episode on optimising health / digestion / microbiome when you have no gallbladder. Seems to be a lot of questionable info about it online and especially on KZread, and since so many people have had theirs removed it seems like there should be good information to follow. Thank you!
Two questions - firstly, as i understood it - unless crushed open - go straight through the digestive system thus releasing no nutrients? Two: I thought that Rape seed oil comes into the category of ultra processed foods which, as I understood it, Zoe advises against?? Am i incorrect on these two issues? Lovely recipies and very keen to try them.
@peterbrown954
2 ай бұрын
Rape seed oil is an industrial lubricant. Use ghee, tallow and lard from organic animals.
@anniehosking2408
2 ай бұрын
The difference is whether you use cold-pressed rape seed oil or highly processed rape seed oil. Just as extra virgin olive oil is cold pressed and anything just labelled as olive oil will have been extracted with heat and chemicals. Cold pressing preserves more nutrients and flavour. In the UK there are quite a few small businesses producing cold pressed rape seed oil. It is delicious.
Yum, meanwhile tinned sardines on toast is a lot cheaper. Stir fry for dinner.
Lovely! But what us poor lactose intolerants? Give us good alternatives to the dairy components please!
I love this, some great ideas! I just wish he gave the quantities so I can immediately make what he's demonstrating.
I wish I could buy frozen flax seeds. I cannot seem to find any anywhere that aren't rancid.
Like this
Yum
Love me some sauerkraut ❤️
I would like to add a similar comment. Love all this Zoe info Bute what about if you have no gall bladder
Are the muscles alive when you put them on the heat ?
Starter looks good. That other stuff. No thanks.
What about oxidation of seed oils in heat? Doesn’t oxidation cause inflammation?
what could I use instead of muscles as I have a allergy to muscles please
Any US measure/fahrenheit conversions?
IDK what bronze fennel is
Whole chia seeds are like carborundums: a bit too small to chew and extremely hard, they come out as they go in, unaltered and abrasive. I gave them a go with my morning oats but have since switched to milled flaxseed.
@KB-jz2zn
2 ай бұрын
soak them in cold water half an hour first, they swell up in to a jelly, breaks down the hull. never heat, destroys the omega 3
@janewright8341
2 ай бұрын
Soak them before eating
I love this man but that dish from my italian point of view is the typical anglosaxon mess with too much stuff inside
i wish the Brits wouldn’t pronounce yoghurt the way they do. It sounds like they’re throwing up every time they say the word 😂😂
@OldManTony
2 ай бұрын
You mean the correct way that brits pronounce yoghurt!
@disgrapefruit2bitter
2 ай бұрын
Emphasizing the h in "herb" is a far greater crime.
@janerogers5717
2 ай бұрын
"I say tomahto and you say tomaydo... let's call the whole thing off "