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

“What I really like about the ZOE approach is that it's not a kind of restrictive list of do's and don'ts and things you're not supposed to eat. It's all about adding in the good stuff” We’ve teamed up with Hugh Fearnley-Whittingstall to bring you seasonal recipes that pack in the plants to support your gut health. To start your ZOE journey today, head to https://zoe.com/hugh Creamy, Lemony, Minty Courgettes Serves 2 3–4 courgettes (about 400g in total) 2 tbsp extra virgin rapeseed or olive oil, plus extra to finish 2 garlic cloves, grated Finely grated zest and juice of 1⁄2 lemon A small bunch of mint, leaves picked Sea salt and black pepper A small sprig of thyme, leaves picked (optional) Toasted pine nuts or pumpkin seeds (optional) Parmesan shavings (optional) Slice courgettes into thin discs. Heat oil in a frying pan over medium heat, then add courgettes, garlic, lemon zest, thyme, and a pinch of salt. Sauté for about 5 minutes, increasing the heat as they release liquid. Let it bubble away, stirring occasionally, then reduce heat once most of the liquid evaporates. As courgettes become tender, break them up with a wooden spoon. Cook for another 10-15 minutes if desired, ensuring they don’t brown. Slice mint into fine ribbons. When courgettes are ready, remove from heat and stir in lemon juice and most of the mint and season. Serve as a side dish, garnished with the remaining mint, a drizzle of oil, and Parmesan shavings, if desired. Alternatively, serve on toast or toss with pasta. Fruity ‘Greek’ Salad with Lentils Serves 4 1⁄2 small red onion, finely sliced 1⁄2 tbsp red wine vinegar or cider vinegar 4 large plums (or 6 smaller ones), halved and stoned 1⁄2 cucumber, peeled if the skin is tough 2 large ripe tomatoes, or 200g cherry tomatoes 400g tin Puy, brown or green lentils, drained and rinsed A handful of kalamata or green olives, halved and pitted A small bunch of basil (or parsley), roughly torn 4 tbsp extra virgin olive oil 150g feta, drained Sea salt and black pepper Put the red onion into a small bowl with the vinegar and scrunch with your fingers to pickle slightly and turn pink. Slice the plums into wedges and place in a large bowl. Cut the cucumber and tomatoes into roughly 2cm chunks or halve cherry tomatoes. Sprinkle with salt and toss lightly. Leave to macerate for at least 15 minutes, or up to an hour (the salt draws out juices for the dressing). Add the red onion and its soaking vinegar to the fruit, along with the lentils, olives, most of the basil (or parsley), and 3 tbsp olive oil. Season with pepper and toss well. Pile the salad onto a plate, crumble the feta, drizzle with olive oil, scatter the rest of the basil (or parsley), and serve. Golden Glow Sauerkraut Makes one large (1.5-liter) jar 1 medium white cabbage (800–900g) 1⁄2 medium celeriac, peeled, or 2 medium turnips, scrubbed (about 250g) 3 large carrots, scrubbed or peeled (about 250g) 1 garlic clove, peeled and finely grated 5cm piece of ginger, finely grated (no need to peel) 7–8 pieces of turmeric, finely grated (no need to peel), or 1 tsp ground turmeric 2 tsp cumin or caraway seeds (or 1 tsp of each) 1 tsp thyme leaves (optional) A few twists of black pepper About 25g sea salt Wash and dry a 1.5-liter preserving jar. Set aside 2 outer cabbage leaves and finely shred the rest. Place in a large non-metallic bowl. Coarsely grate the thicker leaf spines, central core, celeriac (or turnips), and carrots. Mix the vegetables with garlic, ginger, turmeric, cumin (or caraway), and thyme (optional). Weigh the mixture and add 2% sea salt (calculate 2g per 100g of veg). Massage the salt into the veg with your (very clean!) hands until brine forms. Pack the mixture into the jar, pressing down each layer. Add the reserved cabbage leaves on top, ensuring the kraut is submerged in brine. Add salt and water if needed. Close the jar loosely to allow gases to escape. Place the jar on a plate to catch any overflow. Ferment at room temperature for 10 days to 2 weeks until tangy. Store in the fridge, submerged in brine, for up to 3 months. Bits and Bobs Lactoferment Makes about a 1.5 litre jar 40g salt 600g leftover vegetables of your choice, chopped, shredded or diced Wash and dry a 1.5-liter storage jar. Dissolve salt in 200ml boiling water in a large measuring jug. Top up to 1 liter with cold water, stirring until fully dissolved. Add leftover vegetables to the jar, then pour in enough brine to cover. Weigh down floating veg with a clean pebble or small jar. Place the jar on a tray to catch overflow. Seal and ferment at room temperature. Once bubbling, leave for another week or more, then transfer to the fridge when tangy. Refrigerate after opening and eat within 3 weeks. Timeline: 00:00 Introduction 01:18 Preparing creamy, lemony, minty courgettes 05:04 Plating up 06:32 Fruity 'Greek' salad with lentils 09:35 Hugh's golden glow sauerkraut 14:17 How to lactoferment leftover veg 16:18 What to pair with your ferments