This is a Levantine dish, Syrian in origin (although Lebanese cuisine uses it plenty too) and popularly enjoyed all the way up to Turkey, down to Egypt, and across to Armenia. And today, perhaps rather further afield! It’s first and foremost a spicy dip/spread, though it can be lengthened into a sauce, and/or made more substantial by adding an extra protein. We’ll give you the basic recipe though, and let you see where it takes you! Healthwise, it’s very nutritionally dense, mostly thanks to the walnuts and red peppers, though spices and olive oil bring their healthy benefits too.

You will need

• ½ cup chopped walnuts (ideally: toasted)
• 3 red peppers, from a jar (jarred over fresh not only improves the consistency, but also makes it extra gut-healthy due to the fermentation bacteria present; if you must use fresh, roast them first)
• 2 tbsp extra virgin olive oil
• 1 tbsp pomegranate molasses (you can omit if you don’t like sweetness, but this is traditional)
• 1 tbsp tomato purée
• 1 tbsp Aleppo pepper flakes (less, if you don’t like heat) (substitute another hot pepper if necessary)
• ½ bulb garlic, crushed
• 2 tsp ground smoked paprika
• 1 tsp ground cumin
• ½ tsp MSG or 1 tsp low-sodium salt
• Juice of 1 lemon
• Optional: handful of pomegranate seeds
• Optional: herb garnish, e.g. cilantro or parsley

Method

(we suggest you read everything at least once before doing anything)

1) Add everything except the pomegranate seeds and herbs to a blender, and blend to a smooth consistency.

2) Add the pomegranate seeds and herbs, as a garnish.

3) Serve! Can be enjoyed as a dip (perhaps using our Homemade Healthy Flatbreads recipe), or as a spread, or used as a sauce poured over chickpeas or some other bulky protein, to make a more substantial dish.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Walnuts vs Cashews – Which is Healthier?
• Capsaicin For Weight Loss And Against Inflammation
• Red Bell Peppers vs Tomatoes – Which is Healthier?
• Bell Peppers: A Spectrum Of Specialties
• Lycopene’s Benefits For The Gut, Heart, Brain, & More

Take care!

Fried rice is not something that leaps to many people’s minds when one says “health food”. But it can be! Today’s recipe is great for many aspects of health, but especially the gut, because of its star ingredient, the kimchi—as well as the fiber in the rest of the dish, which is mostly a variety of vegetables, as well as the rice, which we are assuming you got wholegrain. An optional egg per person adds more healthy fats too!

You will need

• Avocado oil, for frying. We picked avocado oil for its healthy fats profile, neutral taste, and high smoke point (we’ll be working at very high temperatures today that might make olive oil or coconut oil smoke). We also recommend against seed oils (e.g. sunflower or canola) for health reasons.
• 1lb cooked and cooled rice—here’s our recipe for Tasty Versatile Rice if you don’t have leftovers you want to use
• 7oz kimchi, roughly chopped
• 4 spring onions, finely chopped
• 4oz white cabbage, finely shredded
• 3oz frozen peas, defrosted
• 1 bulb garlic, thinly sliced
• 1 carrot, grated
• ½ red pepper, finely diced
• 2 tbsp chili oil (or 2 tbsp extra virgin olive oil and 1 red chili, very finely chopped) ← don’t worry about the smoke point of this; it’s going to be for drizzling
• 1 tbsp dark soy sauce
• 2 tsp black pepper, coarse ground
• Optional: 1 egg per person
• Note: we didn’t forget to include salt; there’s simply enough already in the dish because of the kimchi and soy sauce.

Method

(we suggest you read everything at least once before doing anything)

1) Lightly oil a wok (or similar) and crank up the heat as high as your stove can muster. Add the garlic and spring onions; keep them moving. When they’re turning golden, add the cabbage, carrot, and red pepper. Add them one by one, giving the wok a chance to get back to temperature each time before adding the next ingredient.

2) When the vegetables are beginning to caramelize (if the temperature is good, this should only be a couple of minutes at most), add the rice, as well as the kimchi, peas, soy sauce, and black pepper. Toss everything ensure it’s all well-combined and evenly cooked. When it’s done (probably only another minute or two), take it off the heat.

3) Optional: if you’re adding eggs, fry them now. Serve a bowl of kimchi-fried rice per person, adding 1 fried egg on top of each.

4) Drizzle the chili oil as a colorful, tasty garnish that’s full of healthful polyphenols too.

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Making Friends With Your Gut (You Can Thank Us Later)
• The Many Health Benefits Of Garlic
• Black Pepper’s Impressive Anti-Cancer Arsenal (And More)
• Tasty Polyphenols ← this is about how foods that are pungent, bitter, spicy, etc tend to have the highest polyphenol contents
• Eggs: All Things In Moderation?

Take care!