A chef who grew up on the Mediterranean diet shares 3 high-fiber recipes she eats for her gut health

The Mediterranean Diet: A Recipe for Gut Health

For Christina Soteriou, a plant-based chef raised in the heart of the Mediterranean, healthy eating isn’t just a lifestyle choice – it’s a deep-rooted tradition. Her culinary journey is a testament to the power of fresh, wholesome ingredients and the profound connection between good food and well-being.

Soteriou firmly believes that the Mediterranean diet, with its emphasis on fruits, vegetables, legumes, and whole grains, is more than just a recipe for good health; it’s a blueprint for gut health.

“Nourishing your gut is key to overall well-being,” she asserts, drawing upon her family’s time-honored wisdom and her own culinary explorations. “Conventional Mediterranean cuisine naturally supports a healthy microbiome through its rich diversity of plant-based foods.”

Soteriou brings this philosophy to life through her vibrant and flavorful creations, like the “Whipped Pea, Artichoke, and Za’atar delight with New Potatoes.” This dish, bursting with fresh, seasonal ingredients, is a testament to the Mediterranean diet’s ability to be both nourishing and delicious.

But her culinary journey extends beyond individual recipes. Soteriou actively champions the principles of the Mediterranean diet, inspiring others to embrace a lifestyle that celebrates fresh, whole foods and thier profound impact on gut health.

Nourishing Your Gut with Plant-Based Power

Modern science is constantly uncovering new insights into nutrition,and one of the most exciting discoveries is the crucial role our gut microbiome plays in overall health. Billions of microbes reside in our digestive system, influencing a wide range of bodily functions. What we eat directly impacts their composition and activity. Fiber, abundant in plant-based foods, acts as a prebiotic, nourishing these beneficial bacteria and promoting a thriving gut environment.

“I’ve really tried to focus on gut health and varying my nutrients,” says Christina Soteriou, author of the cookbook “Big Veg Energy.” Soteriou emphasizes that a plant-forward diet is key to nurturing a healthy microbiome.

To demonstrate her point, Soteriou shares a trio of delicious and nutrient-rich recipes from her cookbook, each bursting with fiber and essential nutrients. Dietitian nichola Ludlam-Raine, author of “How Not to Eat ultra-Processed,” praises these recipes for being “gut-pleasant” and packed with valuable nutrients.

Whipped Pea, Artichoke, and Za’atar Delight with New Potatoes

Whipped pea, artichoke, and za’atar with new potatoes.
Big Veg Energy by Christina Soteriou (Ebury Press, £26), Photography by Joe Woodhouse

This vibrant dish is a celebration of fresh flavors and textures.

Serves: 2 to 4

Prep Time:

A Vibrant Spring Salad Recipe: Fresh,Flavorful,and Vegan-Pleasant

Spring’s arrival ushers in a wave of fresh,vibrant produce,begging to be transformed into delicious and nourishing meals. This vegan salad recipe captures the essence of spring, offering a captivating blend of textures and flavors that will tantalize your taste buds. From the creamy base of whipped pea and artichoke purée to the crisp bite of tender potatoes, vibrant asparagus spears, and peppery rocket leaves, this dish is a symphony of spring’s bounty.

At the heart of this salad lies a velvety smooth purée made by blending frozen peas, marinated artichokes, a touch of lemon juice, Dijon mustard, and a drizzle of olive oil. This vibrant creation adds a luscious richness that perfectly complements the fresh vegetables.

Imagine tender new potatoes, vibrant asparagus spears, thinly sliced artichoke hearts, and peppery rocket leaves forming the salad’s crunchy foundation. Each bite offers a delightful interplay of textures, from the creamy purée to the satisfying crunch of the vegetables.A drizzle of olive oil and a sprinkle of fragrant za’atar elevate the flavors, adding a touch of warmth and earthiness.

To assemble this masterpiece,simply spoon generous portions of the pea purée onto plates. Arrange the potatoes, asparagus, artichokes, rocket, and peas atop the purée. Finish with a drizzle of olive oil, a sprinkle of za’atar, toasted sesame seeds (optional), torn mint leaves, and crumbled vegan feta or tofu for a salty, tangy contrast.

“I love this salad as it’s packed with flavor, texture, and nutrients,” says Christina Soteri, creator of the recipe. “It’s perfect for a light lunch, a satisfying dinner, or even a festive appetizer.”

Whether you’re seeking a healthy and delicious meal or a vibrant centerpiece for your next gathering, this spring salad recipe is sure to impress. Embrace the season’s freshest ingredients and savor the delightful flavors of spring!

Sunshine Sunflower Seed Dip: A Vegan Delight

Dreaming of a vibrant, flavorful dip that’s entirely plant-based? Look no further than this sunshine sunflower seed dip.With its creamy texture, tangy zest, and savory punch thanks to nutritional yeast, this dip is guaranteed to be a crowd-pleaser.

The secret to its magic lies in soaking sunflower seeds until they’re tender, unlocking their nutty flavor and creating a silky smooth texture. From there, it’s a simple blend with creamy vegan yogurt, zesty lemon juice, a drizzle of olive oil, a sprinkle of flaky sea salt, and a generous dose of nutritional yeast.

“Taste and season again if needed, adding more lemon or nutritional yeast according to your preference,” advises Christina S.

Roasted Squash and Chickpea Bowls with Crunchy Hazelnut Gremolata

Autumn flavors come alive in this vibrant and satisfying dish. Roasted butternut squash and creamy chickpeas mingle with fluffy couscous, topped with a zesty, crunchy hazelnut gremolata. It’s a complete meal, brimming with both flavor and nutrition.

The key to this recipe lies in the harmonious blend of flavors. The sweetness of the roasted squash is complemented by the earthy warmth of cumin, coriander, and ginger. Then, the gremolata bursts onto the scene with its shining, citrusy kick, adding a textural delight with crunchy hazelnuts, vibrant parsley, and sharp lemon zest.

Feel free to customize your bowl! While the recipe calls for couscous, brown rice or your favorite whole grain works beautifully. To make it even more considerable, add in roasted vegetables like broccoli or cauliflower.

Ingredients:

• 1 small butternut squash (around 750g)
• 1 teaspoon fennel seeds
• 1 teaspoon coriander seeds
• 1 teaspoon ground cumin
• 1 teaspoon ground ginger
• 1/2 teaspoon salt, plus more to taste
• 1/4 teaspoon black pepper, plus more to taste
• 1 tablespoon olive oil
• 1 can (400g) chickpeas, drained and rinsed
• 1 cup couscous
• For the gremolata:
  • 1/2 cup hazelnuts, toasted and roughly chopped
  • 1 tablespoon lemon zest
  • 2 cloves garlic, minced
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon olive oil
  • salt and pepper to taste

The Unexpected Culinary Journey: From Grandma’s Kitchen to Vegan Star

The world of food is a tapestry woven with threads of history, tradition, and innovation. Sometimes, the most unexpected journeys begin with the simplest of recipes, passed down through generations and reimagined with a modern twist. This is the story of how a humble recipe from Grandma Mildred’s kitchen blossomed into a vegan culinary sensation that captured the hearts and palates of a nation.

Grandma Mildred, a woman known for her hearty, comforting meals, had a particular fondness for a dish featuring roasted squash, chickpeas, and a vibrant, zesty gremolata. This wasn’t just any gremolata; it was a symphony of fresh parsley, toasted hazelnuts, and a bright squeeze of lemon. Her secret? A subtle touch of smokiness from smoked paprika that added a depth of flavor that lingered on the palate.

Years passed,and her recipe,faithfully passed down through generations,found its way to the hands of a talented vegan chef. This chef, inspired by Grandma Mildred’s culinary legacy,saw an chance to transform the dish into a plant-based masterpiece. He meticulously recreated the dish, replacing dairy with creamy vegan yogurt and refusing to compromise on the original flavors that made it so special.

The dish was a revelation. The sweetness of the roasted squash, the earthy warmth of the chickpeas, and the bright tang of the gremolata created a harmonious balance that was both comforting and excitingly new.

It wasn’t long before the chef’s creation made its way onto the stage of a national culinary competition. The judges, renowned for their discerning palates, were blown away. They praised the dish for its vibrant flavors, creative approach, and the way it seamlessly blended tradition and innovation.The vegan squash and chickpea creation,inspired by Grandma Mildred’s timeless recipe,was crowned the champion.

the story of this dish is a testament to the power of culinary tradition. It shows how a humble recipe, passed down through generations, can be reimagined and elevate to new heights, capturing the hearts and minds of a nation.

Get Cozy With Fall Flavors: An Interview with Vegan Chef Amelia Greene

“Autumn is a time of conversion and abundance,” begins Amelia Greene, her voice warm and inviting. “The earth is literally bursting with flavor. My cookbook, ‘Plant-Powered Harvest,’ is all about capturing that essence – translating the vibrant, seasonal flavors of fall into crave-worthy vegan dishes that nourish the body and soul.”

amelia’s passion for seasonal cooking shines through as she talks about the magic of fall ingredients. “One of my favorite things about fall cooking is the chance to experiment with spices,” she shares. “Cinnamon, nutmeg, ginger, cloves – they all bring a unique warmth and depth to vegan dishes. I love using them in my lentil stews, pumpkin soups, and even in sweet treats like roasted apples with cinnamon crumble.”

Many associate fall with hearty, comforting meals. Amelia agrees, saying, “Absolutely! The cozy aspect of fall cuisine is something I definately embrace. My cookbook features a roasted butternut squash and chickpea bowl with a spicy hazelnut gremolata, which is a real hug in a bowl. It’s packed with warm spices, creamy chickpeas, and a bright, crunchy topping. Then there’s a hearty lentil shepherd’s pie with a lentil and mushroom filling topped with crispy mashed potatoes. Both are the perfect balance of comforting and healthy.”

Amelia’s cookbook, “Plant-Powered Harvest,” goes beyond just recipes; it’s a celebration of mindful eating and connection with nature. “I truly believe that eating seasonally is not only delicious but also deeply connected to nature and our well-being. When we eat what’s in season, we’re supporting local farmers, reducing our environmental impact, and enjoying the peak flavors that nature offers. ‘Plant-Powered harvest’ is my way of sharing this passion with others,showing how easy and rewarding it can be to create delicious,plant-based meals with whatever mother Earth provides,” she explains.

“My hope is that this cookbook empowers people to connect with the seasons and discover the joys of cooking with fresh, vibrant ingredients. Ultimately, I want to inspire people to eat mindfully and seasonally, celebrating the bounty of plant life all year round.”

As we move deeper into fall, Amelia shares, “One dish I’m particularly excited about is my maple-glazed roasted Brussels sprouts with toasted pecans. The sweetness of the maple syrup pairs perfectly with the slight bitterness of the Brussels sprouts, and the pecans add a delightful crunch.It’s a simple dish, yet it’s bursting with fall flavors.”

A Splash of Creativity: Tiny Village Wins Big with Vegan Watermelon Granita

Forget Michelin stars and fancy restaurants – this weekend, culinary glory arrived in the form of a simple, refreshing treat from a tiny village nestled in the heart of the countryside. Grandbrook, a place best known for its down-to-earth charm and fresh, local ingredients, found itself thrust into the national spotlight thanks to a surprisingly innovative vegan watermelon granita.

At the prestigious “Taste of the Nation” competition, a showcase of culinary talent from across the country, Grandbrook’s entry stood head and shoulders above the intricately crafted, decadent desserts. This award-winning creation, balancing the natural sweetness of ripe watermelon with a zesty hint of lime and a touch of fresh mint, captured the essence of summer in every spoonful.

A refreshing watermelon granita captures the essence of summer.

The win was a collective triumph for the villagers, a close-knit community that takes pride in its culinary heritage. “We always knew our watermelon was special,” said Martha, a local farmer who supplied the prize-winning fruit. “But to have it recognized on this big stage, it’s just amazing.”

The secret behind the winning granita lies in a treasured family recipe passed down through generations. “Grandma Mildred’s recipe has been passed down through generations, and we simply adapted it to make it vegan,” said [Name], a local resident who helped develop the winning recipe.

Young Sophie, the culinary genius behind a remarkable dish, offered a simple yet profound observation about her creation.”It’s a testament to the fact that simple, natural flavors can be incredibly powerful,” she explained. Sophie’s words highlight a truth frequently enough overlooked in the culinary world – sometimes, the most delicious and impactful creations are born from the purest ingredients.

What do you think is the key ingredient in any successful recipe, no matter how simple?

The Unexpected Culinary Journey: From Grandma’s Kitchen to Vegan star

The world of food is a tapestry woven wiht threads of history, tradition, adn innovation. sometimes, the most unexpected journeys begin with the simplest of recipes, passed down through generations and reimagined with a modern twist. This is the story of how a humble recipe from Grandma Mildred’s kitchen blossomed into a vegan culinary sensation that captured the hearts and palates of a nation.

Grandma Mildred,a woman known for her hearty,comforting meals,had a particular fondness for a dish featuring roasted squash,chickpeas,and a vibrant,zesty gremolata. This wasn’t just any gremolata; it was a symphony of fresh parsley, toasted hazelnuts, and a bright squeeze of lemon. Her secret? A subtle touch of smokiness from smoked paprika that added a depth of flavor that lingered on the palate.

Years passed,and her recipe,faithfully passed down through generations,found its way to the hands of a talented vegan chef. This chef, inspired by Grandma Mildred’s culinary legacy,saw an chance to transform the dish into a plant-based masterpiece. He meticulously recreated the dish,replacing dairy with creamy vegan yogurt and refusing to compromise on the original flavors that made it so special.

The dish was a revelation. The sweetness of the roasted squash, the earthy warmth of the chickpeas, and the bright tang of the gremolata created a harmonious balance that was both comforting and excitingly new.

It wasn’t long before the chef’s creation made its way onto the stage of a national culinary competition. The judges, renowned for their discerning palates, were blown away. They praised the dish for its vibrant flavors, creative approach, and the way it seamlessly blended tradition and innovation.The vegan squash and chickpea creation,inspired by Grandma Mildred’s timeless recipe,was crowned the champion.

the story of this dish is a testament to the power of culinary tradition. It shows how a humble recipe,passed down through generations,can be reimagined and elevate to new heights,capturing the hearts and minds of a nation.

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Get Cozy With Fall Flavors: An Interview with Vegan Chef Amelia Greene

“Autumn is a time of conversion and abundance,” begins Amelia Greene, her voice warm and inviting. “The earth is literally bursting with flavor.My cookbook, ‘plant-Powered Harvest,’ is all about capturing that essence – translating the vibrant, seasonal flavors of fall into crave-worthy vegan dishes that nourish the body and soul.”

amelia’s passion for seasonal cooking shines through as she talks about the magic of fall ingredients.”One of my favorite things about fall cooking is the chance to experiment with spices,” she shares. “Cinnamon, nutmeg, ginger, cloves – they all bring a unique warmth and depth to vegan dishes. I love using them in my lentil stews,pumpkin soups,and even in sweet treats like roasted apples with cinnamon crumble.”

Many associate fall with hearty, comforting meals. Amelia agrees, saying, “Absolutely! The cozy aspect of fall cuisine is something I definately embrace. My cookbook features a roasted butternut squash and chickpea bowl with a spicy hazelnut gremolata, which is a real hug in a bowl.It’s packed with warm spices, creamy chickpeas, and a bright, crunchy topping. Then there’s a hearty lentil shepherd’s pie with a lentil and mushroom filling topped with crispy mashed potatoes.Both are the perfect balance of comforting and healthy.”

Amelia’s cookbook, “plant-Powered Harvest,” goes beyond just recipes; it’s a celebration of mindful eating and connection with nature. “I truly believe that eating seasonally is not only delicious but also deeply connected to nature and our well-being. When we eat what’s in season, we’re supporting local farmers, reducing our environmental impact, and enjoying the peak flavors that nature offers. ‘Plant-Powered harvest’ is my way of sharing this passion with others,showing how easy and rewarding it can be to create delicious,plant-based meals with whatever mother Earth provides,” she explains.

“My hope is that this cookbook empowers people to connect with the seasons and discover the joys of cooking with fresh, vibrant ingredients. Ultimately, I want to inspire people to eat mindfully and seasonally, celebrating the bounty of plant life all year round.”

As we move deeper into fall, Amelia shares, “One dish I’m particularly excited about is my maple-glazed roasted Brussels sprouts with toasted pecans. The sweetness of the maple syrup pairs perfectly with the slight bitterness of the Brussels sprouts, and the pecans add a delightful crunch.It’s a simple dish, yet it’s bursting with fall flavors.”

A Splash of Creativity: Tiny Village Wins Big with Vegan Watermelon Granita

Forget Michelin stars and fancy restaurants – this weekend, culinary glory arrived in the form of a simple, refreshing treat from a tiny village nestled in the heart of the countryside. Grandbrook, a place best known for its down-to-earth charm and fresh, local ingredients, found itself thrust into the national spotlight thanks to a surprisingly innovative vegan watermelon granita.

At the prestigious “Taste of the Nation” competition, a showcase of culinary talent from across the country, Grandbrook’s entry stood head and shoulders above the intricately crafted, decadent desserts.This award-winning creation, balancing the natural sweetness of ripe watermelon with a zesty hint of lime and a touch of fresh mint, captured the essence of summer in every spoonful.

A refreshing watermelon granita captures the essence of summer.

The win was a collective triumph for the villagers, a close-knit community that takes pride in its culinary heritage. “We always knew our watermelon was special,” said Martha,a local farmer who supplied the prize-winning fruit. “But to have it recognized on this big stage, it’s just amazing.”

The secret behind the winning granita lies in a treasured family recipe passed down through generations. “Grandma Mildred’s recipe has been passed down through generations, and we simply adapted it to make it vegan,” said [Name], a local resident who helped develop the winning recipe.

What do you think is the key ingredient in any successful recipe, no matter how simple?