Chermoula is a Maghreb relish/marinade (it’s used for both purposes); it’s a little like chimichurri but with distinctly N. African flavors. The gut-healthiness starts there (it’s easy to forget that olives—unless fresh—are a fermented food full of probiotic Lactobacillus sp. and thus great for the gut even beyond their fiber content), and continues in the feta, the vegetables, and the wholewheat nature of the pasta. The dish can be enjoyed at any time, but it’s perfect for warm summer evenings—perhaps dining outside, if you’ve place for that.

You will need

• 9oz wholewheat spaghetti (plus low-sodium salt for its water)
• 10oz broccoli, cut into small florets
• 3oz cilantro (unless you have the soap gene)
• 3oz parsley (whether or not you included the cilantro)
• 3oz green olives, pitted, rinsed
• 1 lemon, pickled, rinsed
• 1 bulb garlic
• 3 tbsp pistachios, shelled
• 2 tbsp mixed seeds
• 1 tsp cumin
• 1 tsp chili flakes
• ½ cup extra virgin olive oil
• For the garnish: 3oz feta (or plant-based equivalent), crumbled, 3oz sun-dried tomatoes, diced, 1 tsp cracked black pepper

Note: why are we rinsing the things? It’s because while picked foods are great for the gut, the sodium can add up, so there’s no need to bring extra brine with them too. By doing it this way, there’ll be just the right amount for flavor, without overdoing it.

Method

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

1) Cook the spaghetti as you normally would, but when it’s a minute or two from being done, add the broccoli in with it. When it’s done, drain and rinse thoroughly to get rid of excess starch and salt, and also because cooling it even temporarily (as in this case) lowers its glycemic index.

2) Put the rest of the ingredients into a food processor (except the olive oil and the garnish), and blitz thoroughly until no large coarse bits remain. When that’s done, add the olive oil, and pulse it a few times to combine. We didn’t add the olive oil previously, because blending it so thoroughly in that state would have aerated it in a way we don’t want.

3) Put ⅔ of the chermoula you just made into the pan you used for cooking the spaghetti, and set it over a medium heat. When it starts bubbling, return the spaghetti and broccoli to the pan, mixing gently but thoroughly. If the pasta threatens to stick, you can add a little more chermoula, but go easy on it. Any leftover chermoula that you didn’t use today, can be kept in the fridge and used later as a pesto.

4) Serve! Add the garnish as you do.

Enjoy!

Want to learn more?

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

• Less Obvious Probiotics Benefits
• Making Friends With Your Gut (You Can Thank Us Later)
• What Matters Most For Your Heart? ← spoiler: this is why, while we do watch the sodium, we care more about the fiber
• All about Olive Oil: Is “Extra Virgin” Worth It?
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!

These lean and healthy burgers are as quick and easy to make as they are good for entertaining. The serving-bed has its nutritional secrets too! All in all, an especially heart-healthy and brain-healthy dish.

You will need

• 4 skinless salmon fillets, cubed (Vegetarian/Vegan? Consider this Plant-Based Salmon Recipe or, since they are getting blended, simply substitute 1½ cups cooked chickpeas instead with 1 tbsp tahini)
• 2 cloves garlic, chopped
• 2 tbsp thai green curry paste
• juice of two limes, plus wedges to serve
• 1 cup quinoa
• ½ cup edamame beans, thawed if they were frozen
• large bunch fresh cilantro (or parsley if you have the “soap “cilantro tastes like soap” gene), chopped
• extra virgin olive oil, for frying
• 1 tbsp chia seeds
• 1 tbsp nutritional yeast
• 2 tsp black pepper, coarse ground

Method

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

1) Put the salmon, garlic, curry paste, nutritional yeast, and half the lime juice into a food processor, and blend until smooth.

2) Remove, divide into four parts, and shape into burger patty shapes. Put them in the fridge where they can firm up while we do the next bit.

3) Cook the quinoa with the tablespoon of chia seeds added (which means boiling water and then letting it simmer for 10–15 minutes; when the quinoa is tender and unfurled a little, it’s done).

4) Drain the quinoa with a sieve, and stir in the edamame beans, the rest of the lime juice, the cilantro, and the black pepper. Set aside.

5) Using the olive oil, fry the salmon burgers for about 5 minutes on each side.

6) Serve; we recommend putting the burgers atop the rest, and adding a dash of lime at the table.

^{(it can also be served this way!)}

Enjoy!

Want to learn more?

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

• Farmed Fish vs Wild–Caught
• Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
• What Omega-3 Fatty Acids Really Do For Us
• If You’re Not Taking Chia, You’re Missing Out
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!