3 gut-friendly air-fryer recipes to try this winter

A happy gut has been linked to a number of health benefits, from preventing some cancers to improving our mental health. As a result, it’s become a priority when we think about what we should be putting into our diets.

Inspiring you to feed your gut this winter is Vitality’s resident nutritionist, James Hudson, who is serving up three gut-friendly recipes that not only pack a punch, but that you can do in your air-fryer, too.

Don’t panic if you’re not on the air-fryer bandwagon, you can do them all in the oven as well.

To use James’s words: “Let’s get into it”.

Recipe 1: Stuffed chicken breast with creamy leeks and butter beans

Watch James make this recipe

Ingredients for 4 portions

• 340g chicken breast
• 320g brussels sprouts, trimmed, halved
• 84g Italian Prosciutto
• 60g mozzarella, sliced
• 20g fresh basil pesto
• 1 tbsp, extra virgin olive oil

Creamy leeks and butter beans

•  2 400g tins drained butter beans
•  300g low fat crème fraiche
• 3 average leeks
• 2 cloves garlic, grated
• 1 tbsp, extra virgin olive oil
• 2 tsp, fresh thyme

Method

1. On a clean chopping board place three slices of prosciutto ham next to each other with a slight overlap.
2.  Then place a large chicken breast fillet on top and using a sharp knife make an incision to create a pocket along the length.
3. Into the pocket put 1 tsp of basil pesto and two slices of the mozzarella cheese, and wrap the breast in the ham. Repeat for the second chicken breast.
4. Into the air fryer place both of the breasts with some room between and cook for 15 minutes at 180°C until cooked through and crispy.
5. In the other drawer at the same time take 320g of trimmed Brussel sprouts. Do this by removing the bottom stalk and cutting away the outer layer.
6. Add 1 tbsp olive oil and shake to coat in the oil and cook for 15 mins at 200°C until browned and crispy.
7. To make the leeks, firstly chop them finely having given them a rinse if needed. Add these to a saucepan over a medium heat with the 1 tbsp olive oil and cook slowly until softened and starting to caramelise. This should take 8-10 mins, keep stirring throughout so they don’t catch on the pan.
8. Add in the grated garlic cloves and the fresh thyme leaves, cook for 1-2 minutes further.
9. Add the drained butterbeans and a splash of water. Stir well then put the lid on and cook for 5 minutes, turning the heat down to low.
10. Finally combine the low fat crème fraiche and warm through on the low heat for 5 minutes. Careful not to heat too much as it can split so keep it low and stir throughout. Serve immediately with the chicken.

Nutritional information: 479 kcal, 28.8g carb, 46g protein, 20.5g fat

Recipe 2: Tandoori paneer with coconut slaw & mango lassi

Ingredients for 2 portions

• 226g paneer
• 200g The Coconut Collaborative Natural Yogurt Alternative
• 30g Tandoori Spice Marinade
• 1 large red pepper
• ¼ head red cabbage
• 2 medium carrots
• 1 medium red onion
• 1 lime, juiced
• ½ cup fresh coriander leaves
• 4 flatbreads, to serve

Mango lassi

• 500g Kefir
•   mango, diced
• 2 heaped tsp honey

Method

1. Cube the paneer blocks into 16 bite-size pieces and place in a bowl. Add 2 tbsp tandoori spice mix and 1 tbsp coconut yogurt. Mix well and coat all of the cheese in the spice paste.
2.  Cut half of the red onion into wedges and cube the red pepper before adding to a tray or the drawer of an air fryer and cooking at 200°C for 15 minutes.
3. Add the cheese cubes to another drawer or roasting tray and cook for the same time together.
4. While this is cooking make the slaw in a large mixing bowl. Slice the remaining half of the red onion thinly, grate the carrots and thinly slice the 1/4 of a head of red cabbage.
5. Chop the coriander finely and add together with the juice of a lime to the bowl and mix well. Finally, add the rest of the rest of the coconut natural yogurt and combine, coating the veg in the yogurt.
6. When the veg is roasted and the paneer is crispy remove from the air fryer and serve with the slaw in 4 flatbreads.
7. To make the mango lassi, combine all of the ingredients to a blender and blitz until smooth. Serve immediately.

Nutritional information: 702 kcal, 71g carb, 38.4g protein, 29.3g fat

Recipe 3: Maple miso salmon bowls

Ingredients for 4 portions

• 260g salmon fillet
•  250g microwave wholegrain rice
• 200g edamame beans
• 200g mango, diced
• 100g Korean kimchi
• 30g white miso paste
• 30g maple syrup
• 15g mirin
• 15g soy sauce
• 2 tsp sesame seeds

Method

1. In a bowl whisk together the 1 tbsp white miso paste, the 2tbsp maple syrup, 2 tbsp mirin and 2 tbsp soy sauce until you have a smooth marinade.
2.  Reserve half of this and add the two salmon fillets to the other half. Coat the salmon well and then place in the air fryer drawer on a piece of baking paper.
3. Cook for 12 minutes at 200°C until crispy and cooked through.
4. While the salmon is cooking, assemble the rest of the bowl. Half a bag of microwave wholegrain rice in each, diced mango (either fresh or defrost from frozen), edamame beans (either boiled for a couple of mins of in microwave), 1 tbsp kimchi on to each bowl.
5. When the salmon is cooked place one fillet in each bowl and then sprinkle over sesame seeds (white and/or toasted). Serve immediately.

Nutritional information: 793 kcal, 77g carb, 48g, protein, 32g fat