Recipes for constipation

Well if anyone has got problem with constipation child or adults here are some recipes to increase your intake of fibres. Enjoy them!!



Berries porridge with oat, sunflower seeds and pumpkins seeds (Antony Worrall thompson’s modified)

50g of rolled porridge oats (Scottish oat porridge will do)
1 tablespoon of sunflower seeds and pumpkin seeds
75 g of blueberries or strawberries or any other berries (chopped)
250 ml of water

Put the oats in a small saucepan with cold the water. Bring to a simmer and than simmer for 5 minutes, until is thickened. Stir occasionally. If it is needed add some more water.
Put the cooked porridge in a bowl and add the seeds and the berries.

Fruit salad with soy yogurt seeds and nuts
Ingredients:
1 apple
3 prunes
2 dry figs
Half cup of berries (mixed or one of the berries such as blueberries, blackberries, strawberries, etc)
2 dry or fresh prunes
½ cup of plain soy yogurt
2 tablespoon of sunflower seeds
2 tablespoon of pumpkin seeds

Cut the fruits and put them in a bowl, add the seeds and top it with yogurt and enjoy it.

Tuscan beans stew (good housekeeping, ‘eat well, stay well’ pg 223) This is a very simple and easy stew to make -
Serves 4 – preparation: 30 minutes – cooking time: 50 minutes
Ingredients
2 tbsp olive oil
175 g red onions, peeled and finely chopped
4 garlic cloves, peeled and crushed
2 tbsp sun-dried tomato paste
½ tsp chilli powder (optional)
125 g carrots, peeled and sliced
75 g celery, trimmed and sliced
4 red tomatoes, preferably plum, skinned, deseeded and roughly chopped
2 sprigs thyme or a large pinch dried
2 bay leaves
Freshly ground pepper
450 ml vegetable stock (or use the water from cooked beans if you cook the beans yourself, if you use tinned beans (no salt, or sugar added, use the Kallo organic vegetable stock no yeast)
2 x 400 g cans of beans (butter flageolet, kidney or pinto beans, use two types of beans) or 500 g dried beans soaked overnight and cooked until tender)
50 g French beans, trimmed and cut into short lengths
Thyme sprigs to garnish

In a non-stick pan, heat the oil, add the onions and cook for 10 minutes or until soft. Add the garlic, tomato paste and chilli powder (if using) and cook for 1-2 minutes.
Add the next 5 ingredients and season with pepper. Pour in the stock, bring to the boil and simmer, stirring occasionally for 20-30 minutes or until soft.
Add the canned beans or the freshly cooked beans, and French beans, then simmer for 5-10 minutes or until the beans have heated through and the French Beans are just tender. Serve hot, garnished with thyme

If cooking the dried beans follow the instruction below:
Soak the kidney beans and flageolet beans or pinto beans overnight. Through the water away in the morning and pour fresh water, bring the water and the beans to boil and boil them at high gas mark 10 minutes, then lower the gas mark at medium heat and cook the beans until they are tender. Add the vegetable stock to the bean water so that you can use the water for you stew. You can add a teaspoon of bicarbonate of soda which makes the beans get very soft and they cook faster.

Vegetarian stir fry

Bubble and Squeak bean cakes (from Antony Worral Thompson’s GL diet made simple pg 85) served with salad.

200 g large new potatoes, roughly chopped
250g Savoy cabbage or curly kale, shredded
1 small leek (about 100g) sheredded
410g organic tinned kidney beans in water, drained and rinsed
2 teaspoons blac onion seeds (kalonji)
Freshly ground black pepper
4 teasppon olive oil

Cook the potatoes in boiling water until tender (if will take about 15 minutes). Drain thoroughly and transfer to a large bowl. Reserve the cooking water and use to cook the cabbage and leeks for 5 minutes. Drain well.
Mash the potatoes and beans together then add the cabbage and leeks, onion seeds and plenty of pepper. Mix together and form into 4 large cakes
Heat the oil in a large non-stick frying pan and fry the cakes over a medium heat for about 5 minutes, running once, until crisp and golden on both sides. Serve with salad.

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