Dahl

The best way to support your immune system this winter? Focus on your gut health. The food you eat has a direct impact on your gut microbiome which can have a direct impact on your immune system. Eating a diet rich in a diverse range of plants, this includes nuts, seeds, grains, pulses, spices and herbs as well as fruit and veg can help support a more diverse gut microbiome. Adding mixed spices to your diet could increase the number of beneficial Bifidobacteria in your gut which can reduce inflammation and support your immune health (PMID: 34050197). This diversity dahl will warm you from the inside out and get you well on your way to your 30 plants per week. It’s also a fantastic recipe for using up leftover veg and odds and ends of dried pulses and grains. Make a big batch and freeze it in portions to support your immune health this winter. Here’s how to make it: serves 4 300g red lentils, rinsed 200g other grains, we used quinoa, red rice and yellow mung dal, just be mindful about adjusting the cooking time 1 onion or shallot, chopped 3 cloves of garlic, chopped 2 inch piece of ginger, chopped 1 chilli finely chopped 3 tbsp curry powder OR 1 tbsp cumin, 1 tbsp ground coriander, 1 tsp turmeric Salt and pepper to taste 2 tbsp olive oil Any vegetables you like to include, carrots, tomatoes, squash, spinach are all great options. Optional toppings: coriander, mixed seeds, fresh chilli, cherry tomatoes, a soft boiled egg, red onions pickled in apple cider vinegar. Heat your oil in a pan then add your onions and cook for around 5 minutes until translucent and starting to caramelise. Add the ginger, garlic and chilli and continue to cook for 2 minutes. Add the spices into the pan a cook for another minute before pouring in your lentils, grains and any vegetables if using. Cover with water and simmer for around 45 minutes until the lentils have begun to break down and the grains are all cooked. Serve with the toppings of your choice or freeze for a rainy day 💛

Great

% Daily Values based on a 2,000 calorie diet