IT’S the insider secret everyone should know – how to listen to your gut.
From oats and wholegrains to stomach-friendly smoothies and yoghurts, stop the belly-aching and give your tum a break.
Try these brilliant buys to boost your health, plus plenty more gut-friendly recipes at Morrisons.com.
Give your tummy a break
SWITCH your rice and pasta up to wholegrain, with Morrisons wholewheat spaghetti, 500g, down from 55p to just 45p.
For slow-release energy, switch toast and sugary cereals for oaty porridge, with Quaker Oat So Simple Original porridge sachets, now half price at Sainsbury’s, at £1.37.
For added brain power, chuck in the store’s blueberries, now down from £3.50 to £2.75 for 300g.
Make yourself a gut-friendly breakfast smoothie with fresh fruits, oat milk and avocado. Morrisons has cut the price of ready-to-eat mangos to 69p from 85p and loose ready-to-eat avocados down from 89p to 69p.
For a ready-made breakfast boost, Morrisons new Nourish smoothies, 750ml, are £1.95, including its apple kiwi and lime super smoothie.
Give your immune system some extra oomph with a pack of 12 Actimel strawberry drinks, just £2 at Asda, instead of £3.75.
A diet rich in fibre will give your digestion a boost, so sip a bowl of Morrisons three-bean soup, 400g, 50p. Add pulses such as beans, lentils or chickpeas to stews, curries and salads. A lentil dahl is simple and cheap to make – and you can get a kilo of red lentils for just £1.80 at Tesco.
Heard of kefir? It’s a milk alternative that claims to be great for gut health. Give Biotiful kefir a go, it’s down 50p to £1.75 at Sainsbury’s.
Switch your snacking – and get some sunshine in your life – with three for £7 on World Deli items at Waitrose, including sweet potato falafel, usually £3 each, and turmeric houmous, £2.50.
Lentil & veg soup with chilli oil
Preparation time: 15 minutes.
Cooking time: 30 minutes.
- 1 tbsp sunflower oil
- 1 onion, peeled and roughly chopped
- 1 carrot, peeled and roughly chopped
- 1 garlic clove, peeled and crushed
- 1 celery stalk, roughly chopped
- 1 tsp chilli flakes
- 1 tbsp curry powder
- 100g red lentils
- 400g chopped tomatoes
- 300ml chicken stock from a cube
- 2 tsps chilli oil, to serve
- 15g fresh coriander, to serve
METHOD: Heat the oil in a pan over a medium heat, then add the onion, carrot, garlic and celery and cook for ten minutes, or until soft.
Stir in the chilli flakes, curry powder, lentils, tomatoes and chicken stock. Season well, cover and simmer for about 20 minutes, or until the lentils are tender.
Allow to cool a little, then whizz in a blender until smooth.
Reheat and serve with a drizzle of chilli oil and a little coriander, then season to taste.
Broccoli super bowl salad
Preparation time: 15 minutes.
Cooking time: 15 minutes.
- 80g quinoa
- 100g broccoli, washed and cut into small pieces
- 1 orange, peeled and cut into segments
- 150g cooked beetroot, cut into chunks
- 1 medium carrot
- 50g feta cheese
- 1 tbsp olive oil
- 1 small lime, zest and juice
- 2 tsp light soy sauce
- 1 sprinkle black pepper
METHOD: Rinse the quinoa several times under cold water, then place in a medium-sized saucepan with 200ml of boiling water. Cover and simmer for 15 minutes until the water is absorbed and the quinoa appears tender.
Remove from the heat and transfer to a bowl, then leave to cool. Cook the broccoli in a pan of boiling water for two to three minutes or until al dente. Drain into a colander and cool quickly under a running cold tap. Add the broccoli, orange segments and beetroot to the quinoa and stir gently with a large spoon until combined.
Place the olive oil, lime and soy sauce into a small bowl and whisk together with a fork, before seasoning with black pepper. Drizzle the dressing over the salad, add the grated carrot and toss gently with two spoons.
Divide the salad, placing half on a serving plate and the other half into a plastic lunch box with a lid. Crumble the feta cheese equally over both portions.
Carrot and coconut soup
Preparation time: 15 mins.
Cooking time: 30 mins.
- 1 tbsp sunflower oil
- 700g carrots, peeled and diced
- 1 onion, peeled and chopped
- 2 cloves garlic, finely chopped
- 1 tsp cumin seeds
- 1 litre vegetable stock, made from cubes
- 400ml light coconut milk
- 2 tbsp fresh coriander, chopped
- 1 tbsp desiccated coconut, toasted
METHOD: Heat the oil in a pan and add the veg, garlic and cumin seeds.
Cook, stirring, for five minutes. Pour the stock over, bring to the boil, reduce the heat, cover and simmer for 20 minutes.
Blend the mixture with a hand-held blender (or in a liquidiser) and return to the pan. Stir in the coconut milk then heat through.
To serve, ladle the soup into four warmed serving bowls, then scatter each of them with the chopped coriander and toasted desiccated coconut.
Lean turkey and penne bolognese
Preparation time: 10 mins.
Cooking time: 25 mins.
- 225g turkey mince
- 80g kale
- 390g chopped tomato with garlic and chilli
- 160g penne pasta
- 80g Reduced-fat onion and chive soft cheese
- 1 vegetable stock cube
- 1 clove garlic
- 2 tsp olive oil
METHOD: Boil a pan of lightly seasoned water.. Chop the garlic. Heat a frying pan containing two teaspoons of olive oil. Add the turkey mince and cook for four to five minutes until browned.
Add the chopped garlic and cook for a further 2 minutes before adding the tomato – bring to a simmer. Stir the stock cube into 100ml of boiling water and add it to the bolognese. Begin boiling a separate pan of water ready for the pasta. Cook the kale and chop as finely as you can. Cook the pasta to packet instructions.
Add the cheese and kale to the bolognese (save a teaspoon of kale to garnish the dish with at the end), stir and season to taste. Bring the bolognese to a simmer. Once the pasta is cooked, drain and add to the turkey bolognese pan. Slowly stir, mixing everything in the pan together.
To serve, spoon the bolognese into bowls and garnish with a sprinkle of kale. Season to taste.
Kale with lentils and grilled halloumi
Preparation time: 10 mins.
Cooking time: 45 mins.
- 3 tbsp olive oil
- 3 echalion shallots, peeled and sliced
- 2 cloves garlic, peeled and crushed
- 2 red chillies, deseeded and sliced
- 300g green lentils
- 1 tsp smoked paprika
- 700ml vegetable stock, made from cubes
- 200g kale
- 350g roasted red peppers, from a jar, drained and sliced
- 250g halloumi cheese, sliced into eight
METHOD: Heat half the oil in a large non-stick pan before adding the shallots, garlic and chillies. Cook for five minutes, stirring until the shallots soften. Add the lentils, paprika and a little seasoning.
Pour in the stock and bring to the boil. Reduce the heat to a simmer for 20 minutes, or until the stock is mostly absorbed and lentils are nearly tender.
Add the kale and peppers, then cover and cook for a further ten minutes. Meanwhile, brush the halloumi slices with the remaining olive oil and cook in a heated pan for two minutes per side.
Divide the kale mixture between two plates and top each with slices of halloumi.
Superb for slimmers
FILL up on veg-packed soup including Glorious Skinnylicious New England butternut squash soup, down to £1 from £2.20 at Morrisons.
Iceland has a new Slimming World Traybake range, with an introductory price of £5, saving £1.50. Try the sausage casserole traybake, 1.1kg – perfect for the whole family.
Aldi has added to its SlimWell range, including Korean beef noodles, 500g £1.79, which comes in at only 305 calories.
Get 25 per cent off the Kirsty’s Thoughtful Food range at Waitrose including Spanish chicken for one, down from £3 to £2.25 – great for those with food intolerances.
Save on Weight Watchers meals at Morrisons, including chicken tikka, 380g, down from £2.50 to £2 and just 389 calories.
Pack in more protein
FROM the new Morrisons Nourish range, the Chicken Jalfrezi makes a protein-packed plateful at just £2 for 400g.
Save £1 on Graze cocoa vanilla protein bites at Morrisons, down to £1.50 from £2.50.
Smoked salmon is a good source of protein – but watch the salt. Buy two 100g packs of Mild Scottish smoked salmon at Waitrose for £7, or £5 each.
And pack in more protein to your breakfast, with Fage yoghurt, 500g, down from £2.75 to £2 at Morrisons – delicious with nuts and berries.
Veggie good health
MORRISONS new Nourish range has dozens of dishes with health benefits. Try the beet, baby leaf and seed salad, 170g, for just £1.75 for a super-strength lunch – it’s great for keeping bones healthy.
Save 50p on Plant Pioneers vegan tikka masala and pilau rice, 400g, at Sainsbury’s, now £2.25.
Aldi’s has three new Power Bowls, £2.49 each, 380g, which make for a goodness-packed lunch. Choices include Katsu cauliflower.
For a meat-free roast, try the Tesco Plant Chef meat-free roasting crown, 262g, £3.
Make your stir-fry meat-free with Quorn Pieces, 300g, now down from £2.20 to £1.50 at Morrisons. It’s so tasty, you won’t notice the difference.
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