Dinner Recipes for a healthy digestive system

Braised Duck with Prunes

This recipe includes garlic, shallots and red wine that are good for the heart and circulation (good circulation means that the digested nutrients from your food can get around the body properly) along with lots of fibre from the prunes and dried apricots. If you serve it with a nice fresh green salad you (containing vitamin C) you will have a really balanced meal in itself.

Serves 4

Per serving
483 calories 14g fat
3g saturated fat 10g fibre

Ingredients

2tbsp extra virgin olive oil (good for cholesterol balance, softening stools and is a potent blocker of intestinal contractions)
4 duck breasts (skin less to reduce the fat content)
110 g lean back bacon, diced (visible fat removed)
200g shallots (natural source of FOS – promote growth of good bacteria) 
3tbsp Armagnac (moderate consumption has the potential to help with heart disease and obesity)
2tbsp flour
600ml red wine (good anti-oxidant)
10 stoned prunes (contains sorbital, a stool loosing sugar) 
10 dried apricots
3 cloves garlic (great for heart health)
1 bouquet garni

Pre heat oven to 220°C

Method

1. Heat the oil in a frying pan and brown the duck breasts on both sides. Remove and keep warm
2. Brown the bacon and shallots in the pan. Return the duck. Pour over the Armagnac and set alight (which burns off the alcohol). When the flames die down completely, stir in the flour and mix thoroughly
3. Put in a casserole dish. Add half the wine to the frying pan, with the fruit, garlic and bouquet garni. Bring to the boil and pour in the rest of the wine
4. Cook at 220°C for 15 mins (or until the duck is tender)

Shrimp Couscous with raisins

The wide mix of brightly coloured vegetables in this recipe, and the dressing combined with the good source of selenium (good for the heart) from the shrimps, gives a huge range of nutritional ingredients for a balanced diet. The method is easy once a little effort has been applied for the preparation, making this well worth a treat for a lunch or a light evening meal.

Serves 4
Per serving
636 calories 22g fat
2g saturated fat 6g fibre

Ingredients

175g raisins (good source of boron of special interest to women for bone health and osteoporosis)
350g couscous (source of B vitamins for healthy circulation) 
About 500ml vegetable or chicken stock
225g cooked peeled shrimps
Half a large cucumber (cubed)
1 red pepper (chopped)
1 green pepper (chopped)
4 large plum tomatoes (chopped)
1 large carrot (grated)
1 courgette (grated)
120ml spicy dressing (see below)

For spicy dressing:  125 ml olive oil
    125 ml walnut oil
2 small chilli peppers (de-seeded and chopped)
3 large spring onions (sliced)
1 clove garlic
2.5 cm fresh ginger (grated)

Mix all the ingredients together and leave for an hour in the fridge for the flavours to combine. Unused dressing can be refrigerated in an airtight container for up to ten days

Method

1. Put the raisins into freshly boiled water for 1 min. Drain. Add to the couscous and cook according to the packet instructions using the chicken or vegetable stock instead of water. Stir in the shrimps when still warm
2. Add the raw vegetables to the warm couscous mixture. Stir in the dressing. Serve while still warm or cover with film and chill.

Risotto with peas and asparagus tips

You will need to allow time for this and use arborio rice to ensure a good risotto, but both peas and asparagus are valuable prebiotics. The spinach is an excellent source of iron for the blood, and the calcium from the mascarpone blocks fat production as well as being essential for bone health.    

Serves 4
Per serving
411 calories 18g fat
4g saturated fat 7g fibre

Ingredients

4 plump spring onions (chopped into large sections)
3tbsp olive oil
225g Arborio rice
150g frozen peas
12 asparagus tips (helps with menstrual cramps)
900ml vegetable or chicken stock
110g baby spinach/rocket
3tbsp mascarpone cheese (source of calcium)

Method

1. Heath the oil in a large saucepan and gently sauté the onions for 2 mins
2. Add the rice and stir for 1 min. Mix in the peas and asparagus tips and add enough stick just to cover. Stir until the stock is almost absorbed
3. Continue gradually adding the stock and stirring until the rice is tender
4. Add the spinach or rocket and stir for 1 min. Stir in the mascarpone cheese and serve.