Living the ZOE way with Hugh Fearnley-Whittingstall: Hugh's Winter Gut Health Recipes

[@joinZOE]

HUGH'S KEFIR TIPS - Kefir grains can be bought from some whole food shops or you can order them live online, even better is if you know someone who makes their own kefir, ask them to give you some of their grains - 1 tbsp kefir grains will ferment 500ml or 1 pint fresh milk. I like to use whole, unhomogenised, organic milk, but any dairy milk will do. - I don’t use metal implements to measure kefir grains, or metal containers to ferment kefir. It can damage them. - Ferment your kefir, with the grains in, at cool room temperature, in a jar that is covered but not sealed. The longer you leave it, the more sharp and tangy it will become. Two or three days is about right for me, but you can leave it fermenting for up to a week. Stir with a wooden spoon before tasting and judging whether it’s ready or not. - When the kefir tastes right to you, strain it through a plastic sieve into a bowl. Use the strained kefir straight away or transfer it to a clean (clearly labelled!!!) bottle and store it in the fridge for a few days. - Put the kefir grains back into the fermenting jar (no need to wash it out yet), and add more fresh milk to ferment more kefir. After every three ferments or so, rinse the grains thoroughly in a sieve with cold water to rejuvenate them, then put them into a clean jar with more fresh milk to get to work again! - If you want to take a break from making kefir, you can store the grains, with just enough liquid kefir to cover them, in the fridge for up to two weeks. After that, strain them, rinse them, and feed them with a little bit of fresh milk to keep them healthy and vibrant. Put them back in the fridge until you’re ready to use them again. Happy Fermenting!

[@nimblegoat]

Cheers, I just use kefir ready to drink as the source from store , good to know about fresh water , I don't even strain - just heat some milk to blood temp , stir in some last batch , in 4 to 6 hours already thick ( will stir with chopstick a few times to speed up ), but leave another 36 hours before refrigerating . Anyway shows store bought was live - same tangy taste . theirs may be smoother from straining

[@dougrump]

You can just add a tablespoon of shop bought kefir to a pint of milk, leave it out of the fridge and it will ferment into kefir. I use a glass jar, to get it out of plastic. Just be aware it will pressurise too.

[@kfc4007]

The "don't use metal" is a tip from ancient times when stainless steel did not yet exist and people cooked in aluminium and copper pans. Stainless steel does not react and is safe to use for handling and storing fermented food.

[@anneegan4344]

@@nimblegoatI thought heat destroys the beneficial bacteria and yeasts????

[@Vocela]

I didn't realise it was so easy. Thanks!

[@joinZOE]

We'll be at River Cottage every season to share some of Hugh's favourite gut-friendly recipes, let us know what you'd like to see next for Spring and Summer 👇

[@macsmiffy2197]

Food from the hedgerows please. Love Hugh. 😻

[@beccogiallo]

Anything he creates!

[@celiacramer4247]

Yes! Great collaboration just in time for my decision to make change

[@marydempsey9498]

What better combination than a Zoe life style & Hugh a perfect match ❤

[@filiplofstrom8076]

Well done for hettin Hugh! Really smart to get such a great food communicator involved.

[@angiemagee4082]

Watched this on my phone this morning and had to eat it today. Bought all the veg, followed the recipe exactly, and we've just finished eating it. Wow! Thank you. Absolutely delicious, what an eye opener.

[@helencurry7509]

My husband just piped up in the background… “auld Hugh’s still my favourite “. And I replied “yes, mine too”…loved River Cottage back in the day ❤️

[@lynclarke6184]

With the coming food shortage a re-run of Hugh’s videos would be excellent. I particularly liked the ones with hens.

[@sallycrangle4626]

Also, I LOVE the emphasis on seasonality from this collaboration. It’s not discussed enough as we’re a western world so used to anything and everything being available 365 days a year and 24/7. I’ve always tried my hardest to eat as seasonally as I can where possible. It’s really easy to fall into eating the same things always but by eating by the seasons it encourages you to swap and change your fruits and veg and therefore helps the diversity of what you eat too. It’s always nearly always cheaper to eat what’s in season! Just love this all! Well done Zoe and Hugh!

[@themodernshoe2466]

Huge yes to seasonal guides. What produce is in season is a big hole for me. Also, I liked the level of detail here - not too much science, not too much fluff, explain each of the ingredients.

[@joinZOE]

Thanks for the feedback, we're so pleased you enjoyed the video!

[@polmacdiarmada1448]

Inspiring and so brilliantly presented by a true gem

[@joinZOE]

Thank you! We agree Hugh is a gem

[@TheKongWizard]

@@joinZOEDo you pay Hugh?

[@blondeenigma3882]

Each week I make a 13x9 oven bake of bean and veg mixture, with an oat and cheese crumble topping. It has leek, celery, carrot, red onion, kale, tomatoes, kidney beans and other pulses, and it's so tasty with mixed leaf salad. In Brussels we bought a hybrid veg which was sprouts crossed with kale and they were the green veg on our Christmas dinner. Never seen them anywhere before or since, so nice !

[@joinZOE]

That sounds amazing - thanks for sharing 😍

[@christine6878]

We call those sprout/kale greens: kalettes or sprout flowers in UK. They grow just like sprouts up a central stalk, very delicious and just as easy to grow as sprouts.

[@leanneclare3750]

Looking forward to the book Hugh!

[@ShazIam23]

I LOVE kalettes! 😋 I've only grown them myself once, I'll definitely do it again tho. Your veg mix sounds lovely as well @blondeenigma3882

[@Vivien-xj1tp]

They sell them in Morrisons in season.

[@kerrynwood729]

love this man championing for plant based health

[@olderuglierandwiser]

Why?

[@nedb147]

This is a wonderful video. Hugh is so approachable and not at all patronising.

[@serenity8876]

why would he be patronising??

[@therezawesbter]

I’m a fan of Hugh and miss his programs very much.

[@itgetter9]

I could listen to this chef all day. Brilliant recipes and explanations.

[@lucyflowerpot]

Such a charming man, i really love the way he presents and the relaxed wholesome nature of the filming and environment. I'd very much like to see need to see more of Hugh and his recipes.

[@trevorlane3050]

The omega 3 in the hemp oil will be damaged/oxidised by the heat. Which is bad for your health when consumed. Better to just use olive oil and add hemp oil after roasting.

[@suewoolley6004]

Great stuff! Where are the quantities and timings?

[@JaneUK]

They used to say that about olive oil too…anyone know what the new thinking is on cooking with oils? I’ll be searching for it but would be grateful to know ‘Zoe believer’ rules.

[@emilyhops2566]

He's got a lovely way with words and makes the whole kit and kaboodle look easy and inviting.

[@joinZOE]

We couldn't agree more - hope you'll give the recipes a go

[@annak3380]

Yum, yum and yum! I am whole food plant based and eat this way every day, minus the oil. Will definitely be trying all these recipes-look amazing! Thanks Hugh. 😊😊

[@carolinepark4033]

Ah, Hugh. My ideal next door neighbour. Monty Don would live on the other side 🌸🥦🥕👩🏻‍🌾💚

[@OregonJoyce]

If that happens, can we be roommates :--)

[@lyndaturner6686]

What a treat to have Hugh back sharing his healthy tips, always loved River Cottage but this way I can replay it for instant reminders.

[@MightyDrunken]

Hugh is almost as wholesome as the food he is cooking.

[@Freeagent-4-life]

You're looking Great Hugh.

[@shavanerad9038]

I make kefir, a liter every day. Being central Asian, I often serve it with roasted crushed cumin seeds and a bit of sea salt -- basically a salt-lassi. It's great, and no added sugars. Other times I use my immersion blender and organic frozen fruits for a breakfast smoothie -- usually, for breakfast, and the lassi later in the day. It is super super easy, and doesn't require refrigeration if you drink it before it gets too fermented. If it goes a bit over, it's still good to consume, but the salt-lassi treatment stands up to a more fermented batch.

[@lexib671]

Sounds delish! Do you use water or milk kefir grains? And do you strain the grains before serving? Some of my family don't strain it but what I've read online suggests that you should. I'm going to start a water grain kefir batch

[@shavanerad9038]

@@lexib671 Milk, and always strained. How can you start the next batch without the grains? I don't actually care much for water kefir, tbh.

[@beccogiallo]

I loved this episode, and thank you for the great recipes. I'm particularly excited about and intrigued by the double plant hummus, which I already love made the usual way, and the Dukkha. I can't wait to try everything!

[@joinZOE]

The double plant hummus is so delicious, let us know what you think when you try the recipes at home!

[@toniomalley5661]

I have enjoyed Hugh since his food for free years and still enjoy and learn from him

[@franrowe8696]

Same here 😊

[@sallycrangle4626]

Ah I love this guys! First off WHY have I never made my own Dukka?! Always have a jar in the pantry as it’s so useful for mixing with oils for roasting and topping etc. Secondly why have I not made hummus this way?! Always putting it in a food processor. I love the look of this whole dish and can imagine it would be so useful for leftovers (piled into baked sweet potatoes, in sandwiches or with meat or fish as a side). Making iiiiit! Absolutely loving this collaboration xxx

[@wendydawe3874]

I have missed you and your delicious dishes. Please keep them coming.

[@sarahgoodman6410]

I used the leftover hummus as the base for a veggie dhansak curry sauce. Added veg from the fridge - broccoli stalk, onion, aubergine, pointy cabbage and mushrooms, leftover tinned tomatoes to lots of spices. There was no need to add sugar, coconut or pineapple as the citrus from the hummus created that effect. I added chickpeas from the freezer to mine, and hubby added chicken pieces to his. Easily enough for 4!

[@tawnym7162]

This content is where it's at for intestinal microbiome optimization - and the dried fruits in kombucha is next level..LOVE LOVE LOVE and looking out for more inspriration and guidance from Hugh's repertoire of sublime ingestible goodness.. Thank you Zoe or spresding the word about amping up plant powered nutrution even if ominivore. It's easy to let the plants dominate with the 30 per week tally. My entire self has changed so much given this new perspective on such easily achievable wellness.

[@joinZOE]

Thanks for your lovely comment, we really appreciate the support 🥰

[@jpx1897]

Yes there is an amazing amount of science on microbiome optimization... 😂

[@javadivawithdog]

A Swede is a rutabaga or turnip for Americans. Heavily waxed often in the US.

[@jolarocknrolla6015]

i make my chickpea hummous with an addition of a variety of nuts (pepitas, walnuts, cashews, pecans etc.) and urfa pepper, really adds nicely to the richness.

[@joinZOE]

That sounds incredible 💛

[@LeftLib]

I love this and will give it a try. I was very interested in the nut/seed dish. What I do is dry roast sunflower seeds (or sometimes pumpkin seeds) and as they turn from grey to yellow/brown I finish off by marinating them, sprinkling tamari soy sauce with the heat still on, some of which evaporates and some of which stains the seeds, adding flavour. When they are dry I pour them into a bowl ready to eat. It is a simple dish and delicious, never felt the need to change it. However I can see that there are a lot of variations I can try.

[@joinZOE]

That sounds delicious we'll have to try the tamari sunflower seeds. Thanks for sharing!

[@hattiedraper1061]

Yum yum! Thanks for this suggestion.

[@LeftLib]

I should add that it does take time to roast the seeds. The temptation is to increase the heat, but the risk then is that you burn the seeds. You can do other things whilst you are roasting the seeds, but you need to remember to stir the seeds to stop burning them.@@hattiedraper1061

[@salinajane3435]

Love this collaboration! Great recipes! I’ll be trying this over the weekend. Thanks

[@joinZOE]

Thank you Salina! Let us know how you get on

[@ZsuzsaKarolySmith]

I’ve got loads of veggies in the fridge that need using up - I’m inspired to make this tomorrow! I wish I’d had time to cook tonight when I got home from work instead of the bread and cheese I ate. I’ll have to get back into meal prepping, otherwise I just end up eating rubbish.

[@charlespaynter8987]

I bow down before your culinary majesty Hugh but you are never going to convince me that roasting sprouts is a good idea! Lightly boiled is the only way👌

[@sallyannc3176]

Crispy sprouts are so good! Tho plain boiled with a little butter and grated nutmeg/sea salt/black pepper over them v good too.

[@JaneUK]

I can’t get over how good Hugh looks. If that’s down to this style of eating, well, what a great advert for it. I really don’t like cooking programs, or cooking frankly, but I watched this very closely and will be trying to make and eat everything in it.

[@user-dg4mk4ip6g]

Is there a recipe book coming out for these recipes?

[@feanorian21maglor38]

I've seen the new book is coming out on 9th May, you can already pre-order.

[@susanburns1442]

​@feanorian21maglor38, what is the book called, please

[@ChrisHofoen]

Lololololololololololololololololololololololololololololololololololo No, this is just for your education.

[@susanscottfarrell3713]

Tim Spector book

[@timthorne3721]

The king of wholesomeness! Love the content. One odd thing I have noticed is that water that is just above freezing makes the humus more creamy…god knows why.

[@michalpietraszek925]

Can we get more videos like this with Hugh? 🙏

[@joinZOE]

YES - we're back at river cottage every season to share more of Hugh's delicious recipes, let us know what you'd like to see for Spring and Summer

[@gelbsucht947]

Yes, please!

[@suewatson1763]

Sweltering here in our Queensland humid subtropical summer heat and not thinking about putting the oven on but will definitely make this lol

[@tor5457]

For some, perhaps many, eating such a large amount of variety in one dish/meal can be problematic for the digestive system. For those, like myself, eating simpler meals and spreading the 30 vegetables over a week is a better option.

[@charlespaynter8987]

Good point. Evolution not revolution. I increased my plant intake some years ago & have been doing Zoe pretty much since it kicked off. It’s been interesting to note how my digestion has altered over the period but I would say going at it gradually and developing sustainably long term dietary change is good advice. If you can’t stomach a lot of plants at first don’t worry, you will eventually be able to as your gut biome evolves 👍

[@lisadefries6718]

@@charlespaynter8987yes introducing healthy foods one or two at a time a good way to ease your system into accepting healthful foods that we should have always been eating………. But I usually find when I eat well my body somehow knows. But portion control important for everyone. If one is cooking for one or two people not a large family then simply purchase a 12 inch square oven dish 😊

[@nancyblackett8777]

Keep trying. You can change your biome so digestion is easier. Don’t retreat.

[@may_beck6224]

This is absolute gold, seasonal and nutritious well done zoe

[@joinZOE]

Thank you May 🥰

[@HARRi81_UK]

One of my favourite 'gut-friendly' snacks is dark rye ryvita with peanut butter and brown rice miso. Delicious!

[@joinZOE]

sounds delicious and packed with fibre!

[@HARRi81_UK]

@@joinZOE yes indeed! I realise now the importance of fibre when digesting carbs and how I came to be diabetic. I eat very differently now.

[@susancuthbert6664]

I used to make kefir with the grains, but found out some years ago that just half a teaspoon of kefir (e.g. bought from the Polish shop down the road) added to whole milk makes a great batch of new kefir. No need to sieve it (I prefer not to disturb the set consistency). Then I just carry on making more batches every few days using half a teaspoon of my home-made kefir. Very cheap and very quick and neater than other method. Now, whether it is nutritionally different I couldn't say, but the fact that it sets up so reliably would certainly suggest it's 'live'!

[@lisamarielindenschmidt649]

Great to see Hugh! Love seeing the emphasis on vegetables - and a variety at that! And... phew! So much oil on those roasties! I think you could probably quarter the oil in those roasties and they'd be fine. I keep forgetting about dukka. Definitely making that soon to throw on my salads.

[@marathorne6821]

I love the idea of adding nut butter to hummus! Inspired! Definitely going to give that a try. And the dukka looks so easy to make, ideal for adding flavour and crunch to a salad or a thick vegetable soup. So many fabulous ideas 😊 thank you, Hugh!

[@joinZOE]

Let us know how you get on!

[@lornaprince8123]

Thank you for this. Really helpful. You're a national treasure!

[@matthewhook3375]

Amazing looking recipes, thank you! More with Hugh please, great stuff! I can't wait to try that tray bake this evening.

[@salwabeheiry7717]

Ducca or dooka is a wonderful addition to any meal. It is a basic component of people’s diet in Egypt and the Lavant countries

[@joinZOE]

We couldn't agree more - such a delicious way to elevate meals and packed with plants and fibre for your gut health

[@hea7055]

Yum! Will be trying this out. Love your ZOE cooking videos Hugh. Enjoy watching what you create and learning about the nutritional side of it too.

[@joinZOE]

So pleased you enjoyed watching

[@poolfield2]

I do trays of roast veg and then freeze it in batches of enough for 1 meal. If I have the oven on for something else I’ll pop it in to heat it through but if the oven isn’t on you can microwave it for a softer version. I don’t have an air fryer but I bet that would work too

[@feanorian21maglor38]

Great idea, I love roast veg but always make too much, to fill the oven tray. I have a small air-fryer, which is great for roasting a single portion of veg fast.

[@middleagedteenager1874]

I can confirm that the air fryer is perfect for this

[@rappermusician]

Thanks Hugh - so nice to see how easy you can make Kefir - none of this sterilise the milk get then get it warm then add the bacteria and keep warmer than the room - I will do this, your hummus sounds great too will try that

[@kateearl2563]

Kefir is literally the easiest home fermented product - if you need a slower fermentation (already got bottles full, going on holiday etc) you can even do it in the fridge.

[@TillyFloss]

That's the process for yoghourt, not kefir

[@sallyannc3176]

@@TillyFloss isn't Kefir basically runny yoghurt?!

[@TillyFloss]

@@sallyannc3176 Nope. Completely different bacteria involved. You can make more yoghourt from yoghourt but for milk kefir you need the grains to start it off. Runny yoghourt drink is lassi - that what you thinking of maybe?

[@matcauthon6697]

Fantastic collaboration. I’m a huge fan of Hugh’s books (especially much more veg) and general ethos so, as a Zoe customer, this is super exciting to see 🙌

[@joinZOE]

This has made our day! Thanks Mat

[@sandrasmith5943]

Me too. What a great combo. Hugh and Zoe ❤️

[@Chriscox_leads]

Amazing! More of this stuff please Zoe!!!

[@joinZOE]

Noted! More to come 👀

[@lindamaddison6356]

Hopefully weekly videos please, I react badly to tahini & chickpeas (burning, itchy throat) so I'll sub butterbeans for chickpeas, but what do you suggest for tahini? @@joinZOE

[@froggreen2067]

Love the explanation about the vegetables and their seasonals.

[@sueg5834]

Can’t wait for Hugh’s new book!

[@sylviaroberts8103]

I really enjoyed watching that. Thank you Hugh - I’m inspired.

[@joinZOE]

That's the aim! Thanks for watching Sylvia

[@Nicki749]

Rinsing the kefir grains every 3 batches - top tip! Thanks for that.

[@27kjh]

That’s not a good tip at all… I can’t believe he suggested people to do that. Rinsing your grains in water damages and removes their the protective bacteria. They will often die or stop reproducing. If you must rinse them, use milk.

[@27kjh]

Worst tip ever to rinse your grains in water! It washes off the protective bacteria and your grains will stop reproducing and eventually die.

[@sharenpaine9989]

I agree. Great collaboration. I hope there’ll be a recipe book too. Thanks

[@AnitaHunt-hu2hy]

Love you Hugh, keep up the good work.

[@homegrownstu72]

I eat roasted veggies a lot in winter time, this dukkah and hummus is such a great idea to have with it. Can't wait to try both the recipes out with my next batch of roast veg 😋

[@lynclarke6184]

My mother used to pour hot tea over the dried fruit to give a lovely tasty liquid.

[@ioanaconstantin7151]

I made this today. The taste and complecity in texture was amazing. Next week I'm starting the kefir. I'm all in.

[@filiplofstrom8076]

I've been thinking about what Hugh says about 25% of calories intake coming from snacks and most snacks being ultraprocessed. Would love to see Hugh make a bunch of snacks that are gut healthy.

[@sallyannc3176]

Healthy snacks are easy - sliced up apple with some peanut butter/hummus on a couple of corn cakes/handful of almonds/an orange....

[@gelbsucht947]

Can you use plant milk for the kefir?

[@paulbooth77]

Coconut kefir is available in the UK, so it must be possible to use plant milks. I'm not sure if the process would differ though as the proteins aren't the same.

[@27kjh]

You can make plant-based Kefir with the Kefir grains. Although every two batches you make, the grains must be put back in some dairy milk for a while or they’ll die…they feed on lactose. One thing never rinse your Kefir grains in water, that eventually kills them. I can’t believe he suggested that.

[@murariuadrian3938]

I did giggle a little, as a eastern european I'd add around 5 garlic cloves :x

[@joinZOE]

You do you!

[@ZsuzsaKarolySmith]

Too much garlic can ruin the hummus though - ask me how I know 😂

[@JaneUK]

Me too. People learn to stand back and defend themselves 😂

[@carolynwestwood6258]

Thanks Hugh. I can (and do) eat kefir, but having HFI, I cannot tolerate any of the rest of your delicious looking foods. I have my own 'safe' houmous and spice mix recipes, thankfully. I would love to be able to eat a normal healthy diet!

[@rowandowland1391]

Hey Hugh, the veg looks great. I've avoided using Hemp Oil for roasting as I read it's got a low smoke point. Perhaps someone can tell me otherwise.

[@AbsenceLacksNothing]

He roasted those seeds over a hot flame too. Not too sure about how healthy that would be. I’d be more tempted to oven roast at 180c max.

[@rachellawrence7526]

Thank you! A lovely inspiring meal. And served on some beautiful handmade ceramics ❤

[@fc4660]

It looks amazing. Does anyone know the rough timings for the roasted veg please?

[@prieten49]

"The onions are alive until the moment we cook them." The vegan in me flinched when you said that!

[@adsbp2288]

Made this and it was really good, lovely mix of flavours. Added kohlrabi and a small pumpkin sliced up - fab.

[@kennyramsey4555]

So great to stumble across these videos after a barrage of carnivore diet vids! Don't know how I missed these

[@clarebondart]

I made this last night and it was delicious! I modified with what I had in the fridge and pantry. Super yummy.

[@dorothybutterfield8428]

I don’t snack I generally eat two meals a day and I make sure I am satisfied

[@holilex]

I love Hugh so much!!!!!! I wish he still had a tv show :((((((((

[@martak7338]

Thanks Hugh,I am huge fun of seasonal veg

[@joinZOE]

Seasonal veg is always the most delicious, thanks for watching!

[@sunilpatel2883]

Love Hugh Fearnley-Whittingstall. Three Good Things is our most used cookbook: it's well-worn and well-loved!

[@dankahorvathova8244]

Thanks xxx I thoroughly enjoyed this episode xx thanks for kefir ❤

[@joinZOE]

Thanks for watching - we're so pleased you enjoyed the episode

[@DeanKingston]

Learnt so much from this. Canadian here, definitely would like to see more of this. Thank-you.

[@27kjh]

Lovely video. Although I can’t believe that you would suggest to people to rinse their Kefir grains in water…I t’s absolutely the worst thing you can do to them. Yes storing them in glass is best but when you’re straining and mixing them, you can use plastic or stainless steel…just no copper or aluminum.

[@RoseFerg584]

Hubby and I loved this video! Just bought, How to Eat 30 Plants a Week...love it!! Great book! 😍❤

[@remysdungeon]

Plant based recipes from Hugh >>>

[@jobubbled]

Can't wait to try this. Might shake up the veggies as still autumn here in Aus so pumpkin, sweet potato and beetroot (which goes well with the orange) kale and cauliflower are my thoughts. And that hummus with dukka could just be made (slightly thicker) for general use! YUM!!!!

[@JanePhillips-ij5gp]

Sounds great - any timings please? I'm hopeless with roasting veg, by the time they're cooked at hot enough temp to roast, they're burnt to a cinder.

[@lisadefries6718]

You have inspired me. I will be getting an enamel oven dish and roasting lots of organic veg this autumn winter 😊thanks an affordable way to eat well and also a convenient way for me as I dont wish to spend too much time in kitchen after work especially as I am trying to loose excess weight. A rainbow of colours in my oven dish.

[@carinacruz505]

Iam.very very glad that your back , i'm yoir fan from.manila sinve the time you started , more videos pls ❤❤❤

[@BeliSetip]

I've just been given some kefir grains. They're sitting in a jar on the benchtop in some full cream milk and I can't wait to try my home made kefir. Thanks so much, Zoe team, for all your information and inspiration.

[@suebingham4752]

That looks delicious. Will try my own version. Looking forward to later in the year when I can wander into my garden and pick some veg and herbs!

[@joinZOE]

Thanks Sue, we'll be back with more Spring recipes soon so watch this space 👀

[@dianejones8077]

Gorgeous . Love Hugh 👍

[@joinZOE]

He's the best!

[@nuke7]

without the hummus and pumpkin and sunflower seeds this looks like a mighty fine side dish - but if you don't toast the nuts (deez nuts :D) they retain more beneficial micro nutrients. According to Dr. Gundry it's better to stuck to nuts and not seeds in general. Also for Kefir I would stick with milk that doesn't have A1 casein...

[@lindamaddison6356]

I use goat or sheep milk, for yogurt, kefir & cottage cheese.

[@sarahrobinson9287]

Also please can you do something about water kefir for those who prefer it to dairy.

[@AnitaHunt-hu2hy]

Hugh, great, loved it. Can't wait to try the roasted veg dish in the Autumn. I make my kefir really thick and add fruit or a spice like turmeric or cinnamon and some vanilla or honey.

[@KarenSmith958]

Consistently fabulous ❤

[@hrasnicaful]

Amazing, thank you!

[@issieanderson2083]

Love the recipe using so many veggies, herbs and spices. Like around 5% of the British population, I reckon I can afford to make it. Given the cost of living, I seriously don’t not think this approach addresses healthy living in the uk.

[@janthornton6892]

None of these ingredients are expensive, especially if compared to meat or fish. You can substitute the more expensive(almond butter) for cheaper ones (peanut butter). This is not exclusive eating. 22:59

[@kathrynwilson6749]

I've just made the roast veg with hummus and dukkah and it's absolutely delicious 😋.

[@theceramicrepairstudio]

Loved this ❤😊 loved the cheffy shuffle😊

[@pamelabartlett6352]

Wonderful recipes. I would have to leave the onions out and I can’t eat too many Brussels sprouts even though I love both.

[@DorothyMarks-Tango17]

This all looks just fabulous! I will definitely be experimenting with variations on hummus. Your dried fruit is steeped in kombucha.... is this something you have a recipe for? If so, where can I find it please? many thanks :-)

[@juststoppingby390]

Caraway seeds or cumin seeds are amazing on roast veggies.

[@joinZOE]

Great idea!

[@naldebol]

The thing is you can make Kefir without using any dairy at all. Plant based kefir is totally possible and it's good, too.

[@nimmermehr86]

What plant milks would you recommend as a base?

[@FiachnaG]

Milk kefir needs lactose to produce kefir. Plant milk does not have lactose and will not work with Milk kefir. You can use Water Kefir grains for non-milk sources

[@27kjh]

You can make plant based Kefir but every couple of batches of plant based Kefir you make, the grains have to put back in dairy. Kefir grains feed on lactose. As well never rinse your Kefir grains in water.

[@nickmcconnell1291]

This is great. However the main problem with people going on a Whole Foods diet is the amount of shopping for the fresh food, the storage thereof, and the extreme amount of prep work. I am retired and eat a Whole Foods Plant Based (WFPB) diet. To be honest if my wife and I were still working I would be unable to do this. I am the cook in the family and I literally spend hours and hours each week shopping and prepping and cooking. Families without a stay at home parent CANNOT do this. They do not have the time on even the weekend to put up and prep food for the entire week.... if they expect to try and relax or do something with the kids, etc. All the prep tricks in the world still take lots of time. This is the core reason that a WFPB diet isn't adopted enmasse. Families have to use highly processed, freezer ready foods in order to have variety in their diets and speed in meal preparation. Sure there are certain faster fresh meals like stir fry of frozen veggies that doesn't take too long.... but how many times can you eat stir fry? 2nd day leftover stir fry is also limp and unpalatable. There really needs to be major companies specializing in WFPB pre-prepped frozen meals in larger family sizes rather than in individual serving containers. There are a handful here in the US making the individual size meals but they charge a premium for their goods. Also it just encourages more packaging waste. This type of food should be the norm, not the exception.

[@isabelleg9118]

The way I have been doing it is to prep cook a couple kinds of pulses, grains to have in the fridge for a few days, so lentils and a bean, brown rice and millet, and quinoa. Then it is easier to put them together with onions sautéed in water, adding spices and herbs and a couple fresh veg in a frying pan, some mixed some on their own. So by the time I am done I have a meal in about 15 to 20 mins. At night a basic vegetable soup with roots, leeks, perhaps cabbage and again one ça add various grains or pulses to it depending on how hungry they are..herbs and spices if wanted, or tomato paste even will end up making seem like a different dish if variety is needed. I’ll try the dukka, also. I always have hummus on hand but I like the idea of the chunky version minus all that oil…

[@isabelleg9118]

So some dishes are curry, some more chili/mexican, some Italian like you get the flavour 😉🥳😋

[@nickmcconnell1291]

@@isabelleg9118 Sounds delish! However many people, especially single parents, tell me that that have to get the kids to ball games, wash the clothes, etc etc etc. They literally don't sit down for a minute on weekends and might be glad to get back to work to get some rest! I'm not sure they have the consistent time even on weekends to do that kind of proactive prep you mentioned. Maybe they do but they prioritize it lower because of their busy lives. Overly busy IMO. This is why I think frozen family size dinners made with just WFPB ingredients might be a godsend.