Good gut health<\/a> starts with what\u2019s on your plate \u2013 and no, that doesn\u2019t mean cutting out gluten<\/a>, dairy<\/a> or all your favourite foods. In fact, \u201cEliminating foods like gluten or dairy without cause can harm your gut,\u201d says NHS doctor and MasterChef winner Dr Saliha Mahmood-Ahmed. Instead, she encourages a much more joyful approach: \u201cAim for 30 different plants<\/a> a week, use herbs and spices freely, and prioritise fibre<\/a>.\u201d<\/p>\n To help make that easier (and more delicious), Dr Saliha has teamed up with Yakult to create a trio of vibrant, flavour-packed recipes<\/a> designed for summer. Built around plant diversity, fibre and ease, these dishes aren\u2019t just good for your microbiome \u2013 they\u2019re genuinely worth getting excited about.<\/p>\n \u201cAs a doctor and a food<\/a> lover, I\u2019ve always believed that gut-friendly eating doesn\u2019t need to be restrictive or bland,\u201d she says. \u201cIt\u2019s about celebrating diversity on your plate: more plants, more colours, more flavours.\u201d<\/p>\n From a creamy smashed greens toast to a fridge-friendly pasta<\/a> salad and a spice-roasted aubergine traybake, each recipe is rich in prebiotic ingredients and ticking those all-important \u201cplant points\u201d. Better still, they\u2019re the kind of meals you\u2019ll actually want to cook.<\/p>\n A great way of sneaking in vegetables at breakfast or brunch. You can top with a poached or boiled egg if you prefer this to a fried egg. The recipe makes more of the toast topping than you need, which is a good thing! I use leftovers the next day on toast or as a dip with crostini or crackers when the need for a snack arises.<\/p>\n Serves<\/strong>: 4<\/p>\n Prep time<\/strong>: 10 minutes | Cook time<\/strong>: 10 minutes<\/p>\n Diversity points<\/strong>: maximum 6\u00be points per portion<\/p>\n Ingredients<\/strong>:<\/p>\n 175g broccoli florets<\/em><\/p>\n 150g frozen petit pois<\/em><\/p>\n 80g baby spinach leaves<\/em><\/p>\n 200g feta cheese<\/em><\/p>\n 120mls sour cream<\/em><\/p>\n A large handful of mint leaves, finely sliced<\/em><\/p>\n 1 tsp chilli flakes<\/em><\/p>\n 4 eggs<\/em><\/p>\n 1 tbsp extra virgin olive oil<\/em><\/p>\n 2 tbsp sprouted lentils and\/or two tablespoons pumpkin seeds (optional)<\/em><\/p>\n 4 large slices of sourdough bread<\/em><\/p>\n Salt to taste<\/em><\/p>\n Method<\/strong>:<\/p>\n 1. Start by placing the broccoli florets in a pan with a generous splash of water. Cook the broccoli for 2 minutes before adding the frozen peas and cooking for an additional minute or two, until the peas have defrosted. When the entire mixture appears vibrant green, but the moisture has dried, add the spinach leaves and wilt them for just a minute. Then, turn off the heat in the pan and allow everything to cool. <\/p>\n 2. Add the cooked vegetables to a food processor along with the feta cheese and sour cream. Season with salt and chilli flakes and blitz to a coarse puree. You are looking for it to have texture rather than being a puree. Carefully take the smashed greens mixture out of the food processor into a serving bowl and stir through the mint leaves. <\/p>\n 3. Fry two eggs in olive oil in a non-stick pan and toast the sourdough bread in the grill\/toaster until golden. To assemble the dish, spread the smashed greens spread generously over the toast and top with the fried egg. For a final flourish, drizzle over a little olive oil, scatter over the sprouted lentils and\/or the pumpkin seeds, and a few small leaves of mint. If you like it spicy, add a few extra chilli flakes. <\/p>\n A delicious pasta salad that is as nutritious as it is filling. Keeps well in the fridge, and you can add herbs or any extra salad leaves just before serving. A particularly good dish if you\u2019re feeding a large group and want to prepare ahead. Please feel free to add any vegetables of your choice here, whatever is lurking at the back of the fridge.<\/p>\n Serves<\/strong>: 4-6<\/p>\n Prep time<\/strong>: 15 minutes | Cook time<\/strong>: 15 minutes<\/p>\n Diversity points<\/strong>: maximum 8\u00be points per portion<\/a><\/p>\n Ingredients<\/strong>:<\/p>\n 400g chicken breast cut into large cubes<\/em><\/p>\n 250g penne pasta<\/em><\/p>\n 12 cherry tomatoes<\/em><\/p>\n 6 sundried tomatoes<\/em><\/p>\n 12 pitted black olives<\/em><\/p>\n 100g roasted peppers from a jar<\/em><\/p>\n 75g artichokes from a jar<\/em><\/p>\n 1 tin of green\/ brown lentils (400g) drained and rinsed<\/em><\/p>\n 50g parsley<\/em><\/p>\n Juice 1 lemon<\/em><\/p>\n 3 tbsp extra virgin olive oil<\/em><\/p>\n A handful of golden sultanas (optional)<\/em><\/p>\n Pistachios for garnish<\/em><\/p>\n Chilli flakes to taste <\/em><\/p>\n Salt to taste<\/em><\/p>\n Method<\/strong>:<\/p>\n 1. Start by placing the chicken breast in a pan and covering it with warm water. Place on medium heat and allow to simmer for 15-20 minutes, until the chicken is cooked through. Then, turn the heat off and let the chicken cool. Boil the pasta and cook till al dente as per the packet instructions. Drain the pasta and keep aside. <\/p>\n 2. Meanwhile, quarter the cherry tomatoes, roughly chop the sun-dried tomatoes, olives, roasted peppers and artichokes. Transfer all of this vegetable mixture to a large mixing bowl and add the drained pasta, lentils, and poached chicken, breaking it into smaller pieces with your hands as you add it to the bowl. <\/p>\n 3. Finally, add the parsley, lemon juice, olive oil, sultanas, chilli flakes, and season with salt. Then, stir everything together thoroughly and serve with a sprinkle of pistachios. <\/p>\n A hearty and substantial dinner dish. You can add whichever selection of soft herbs you desire – I like parsley, coriander and mint. The oranges add much-needed sweet, citrussy freshness to the final dish.<\/p>\nRecipes Smashed greens with feta and mint on toast<\/h2>\n<\/p>\n
![\"recipes](\"https:\/\/static.the-independent.com\/2025\/07\/04\/9\/26\/smashed-greens-eggs-toast.jpeg\" "\\"recipes\\"")
<\/p>\n<\/div>Recipes Mediterranean-inspired pasta salad<\/h2>\n<\/p>\n
![\"recipes](\"https:\/\/static.the-independent.com\/2025\/07\/04\/9\/52\/mediterranean-pasta-salad.jpeg\" "\\"recipes\\"")
<\/p>\n<\/div>Recipes Ras el hanout and orange-spiced aubergine traybake with herb and orange couscous<\/h2>\n<\/p>\n
![\"recipes](\"https:\/\/static.the-independent.com\/2025\/07\/04\/9\/16\/traybake.jpeg\" "\\"recipes\\"")
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