The feel-good factor

BOOST YOUR GUT HEALTH WITH THESE SATISFYING RECIPES. BY

INCREASING the number of fermented foods in our diet is now widely considered to be the key to a healthier gut and immune system.

New book, Fermented Foods For Everyday Eating, is a fail-safe plan to create a happy gut.

Here are three recipes to try. Fermented Foods For Everyday Eating Ryland Peters & Small, £14.99). Photography by Clare Winfield ©

Ryland Peters & Small

Goat’s cheese and chard tart INGREDIENTS (Serves 4-6):

1 shallot; 3 spring onions; 140g chard; olive oil, for frying; 10g fresh basil; 120g soft goat’s cheese; 2 eggs ; 150ml double cream; 80ml whole milk; salt and pepper; a 23cm shortcrust pastry case (ready-made or homemade pastry), baked blind

METHOD

1. Preheat oven to 200°C/ 180°C fan/ gas mark 6. Place a large baking sheet in the oven to heat up. 2. Quarter lengthways, peel and trim the shallot. Trim and cut the spring onions into 6cm pieces. Pull stalks off chard and break into pieces. 3. Add a glug of oil to a large frying pan and once hot, add the prepared onions and chard stalks. Gently fry for 15 minutes, until lightly caramelised. When they’ve only got a couple of minutes left in the pan, add the chard leaves and wilt with the onions and chard stalks. Once ready, remove pan from heat and let it cool.

4. Once cool, tear in the basil (leaves and stalks) and add bits of the goat’s cheese so that all the chunky fillings are in one place, ready to go.

5. In a jug, whisk together the eggs, double cream and milk along with some seasoning.

6. Spoon the onion, chard and cheese mixture into the pastry case, spread it out evenly across the base with a knife. Pour over egg mixture. 7. Return to the oven for a final bake, placing it on the heated baking sheet on the top shelf for 30 minutes, until just set and lightly golden on top.

8. Remove from the oven and sit for 10 minutes before slicing and serving.