Makes: 2 portions
Prep time: 5 minutes
Cook time: 5 minutes
It’s so easy
This is a simple meal you can knock up in 10 minutes which makes it an easy week night dinner. It’s supremely healthy and very easy on your digestive system. The pesto is great as a sauce to jazz up any veg or veg noodles. You can add grated parmesan over the final dish if you tolerate dairy products.
Why it’s so good for you
The magnesium-rich leafy greens support healthy bowel movements and keep your stress hormones in check – both are key for wellbeing.
The fats in the avocado are healing for your gut lining and support your brain health and mood.
The plant protein from the pine nuts and avocado is important for growth and repair of your gut lining and again your mood (hurrah!).
Raw garlic is a great addition for your beneficial gut bacteria.
A squeeze of lemon juice over the avocado is an optional zingy addition which aids stomach acid production helping you to digest your food better.
2 heads pak choi
1 tablespoon olive oil
Pesto (suitable to freeze)
1½ cups/large handful fresh basil (a supermarket large pot)
30g pine nuts
40ml extra virgin olive oil
I garlic clove
Two twists of Himalayan pink crystal salt or sea salt
Two twists of freshly-ground black pepper
Lemon juice, optional
Spiralise courgette (or peel into ribbons with a veg peeler). Shred pak choi including most of the stem (shred the stems finer than the leaves so they cook at the same time). Add olive oil to a large frying pan and when warm add both veg and cook over a very low heat until soft for about 4 minutes, stirring occasionally.
Meanwhile mix all pesto ingredients in a blender or food processor until well mixed. You can add more oil to make it runnier if you wish.
Turn heat off noodles and stir in 4 tablespoons pesto and warm through for 1 minute. Add extra seasoning to taste. Meanwhile half and remove the stone from the avocado and slice. Layer avocado over the pesto noodles and serve. Add lemon juice, if using, over the avocado.
Keep leftover pesto refrigerated in a small jar for 4-5 days (cover pesto with olive oil for storage) or freeze in ice cube trays for even quicker meals.
Want some more simple recipes that are kind to your tummy? I have created a 14 Day Gut-Friendly Meal Plan with over 50 recipes for breakfast, lunch, dinner, snacks, drinks and condiments. The aim is to reduce symptoms such as bloating, abdominal pain & inconsistent bowel movements and get you back to feeling fabulous again with increased energy and improved mood. I’ve done all the work for you – you’ll never be stuck for ideas again.
Jane is a registered nutritional therapist and expert in digestive health helping women with digestive issues take control of their health through food. By getting to the root cause of your health issue, she can help you cut through the confusion of what to eat and create a plan that’s made just for you. She practises in Guildford, Surrey and on Skype.