A Greek-Cypriot chef who grew up on the Mediterranean diet shares 3 high-fiber recipes she eats for her gut health

• Eating a variety of fiber-filled foods is linked to better gut health.
• Christina Soteriou, a Greek-Cypriot chef, uses a wide range of plants in her recipes for gut health.
• She shared three plant-based recipes that will help you eat more veggies, fruits, and legumes.

For Christina Soteriou, a plant-based chef who grew up in the Mediterranean, healthy eating habits like loading her plate with leafy greens and lentils are second nature. But as she’s learned more about gut health in recent years, getting a variety of plants into her diet has become a priority too.

Before moving to London at the age of 18, Soteriou spent most of her childhood in Cyprus, where she became accustomed to following the Mediterranean diet, recently ranked the healthiest way to eat for the eighth year in a row by the US News and World Report.

The eating plan emphasizes a whole-food diet of fresh fruits and vegetables, legumes, whole grains, and healthy fats such as extra virgin olive oil and fish, which leaves less space for ultra-processed foods, refined sugar, and red meat.

Research has linked the Mediterranean diet to many health benefits, including a lower risk of cardiovascular disease and maybe even a longer life. Emerging evidence has also found a link between the diet and gut health.

The gut microbiome, the trillions of microbes that live in the gut lining and are thought to impact our overall health in myriad ways, feeds on the dietary fiber we get from eating plants. Experts believe that the more plants we eat, the healthier our microbiome is.

“I’ve really tried to focus on gut health and varying my nutrients,” Soteriou told Business Insider.

She shared three high-fiber recipes from her new cookbook “Big Veg Energy.”

Whipped pea, artichoke, and Za’atar with new potatoes

Serves two to four

30 minutes

Ingredients:

• 700g new potatoes
• 150g asparagus spears
• 100g Jarred marinated artichokes
• 35g arugula
• 100g frozen peas, defrosted
• 1 teaspoon Dijon mustard
• Juice of 1⁄2 lemon
• 1 tablespoon olive oil, plus extra for drizzling
• 2 tablespoons Za’atar
• 2 tablespoons toasted sesame seeds (optional)
• 8—12 mint leaves
• 100g vegan feta or tofu
• Salt and freshly ground black pepper

For the whipped pea and artichoke purée:

• 300g frozen peas, defrosted
• 100g Jarred marinated artichokes, plus 2—3 tablespoons of their oil
• 3 tablespoons lemon juice
• 1 teaspoon Dijon mustard

Method:

1. Bring a large saucepan of salted water to the boil. Add the potatoes and boil for around 15 minutes or until just cooked through. Take care not to overcook; they should be firm but just soft enough to poke your fork through without resistance.

2. While the potatoes are cooking, add the asparagus spears to the saucepan for two minutes, then remove them with tongs and place them in a colander. Rinse under cold running water to stop them cooking, then set aside.

3. When the potatoes are done, drain them and set them aside in a colander to steam dry.

4. To make the whipped pea and artichoke purée, blend all the ingredients in a small food processor (which will give you a chunky texture) or a blender (for a smooth texture). Season to taste with plenty of salt and pepper.

5. Cut the potatoes into bite-sized pieces. Cut the asparagus spears into 3cm pieces. Thinly slice the artichoke pieces.

6. Combine the potatoes, asparagus, artichokes, rocket, and peas in a large bowl. Add the Dijon mustard, lemon juice, and olive oil. Toss to combine, and season well to taste.

7. To assemble, spoon plenty of the whipped pea mixture onto a plate. Top with the potatoes and vegetables, then drizzle with a little more olive oil, and sprinkle over the za’atar and sesame seeds, if using. Tear over the mint leaves and crumble on the vegan feta or tofu, then serve.

Lemony sunflower seed dip

Serves two

30 minutes

Ingredients:

• 200g sunflower seeds, plus extra to serve
• 200g plain vegan yoghurt
• 80ml lemon juice
• 1 teaspoon olive oil
• 4 teaspoons nutritional yeast
• 1 teaspoon flaky sea salt

For the toppings:

• Olive oil
• Pinch of sumac or paprika
• 1 tablespoon sunflower seeds
• 1 tablespoon mint leaves, finely chopped

Method:

1. Tip the sunflower seeds into a bowl and pour over enough boiling water to cover. Leave to soak for at least 25 minutes (soak for at least two hours or overnight if your blender is not a high-speed one).

2. Drain the soaked sunflower seeds and add them to a blender, along with the yogurt, lemon juice, olive oil, nutritional yeast, and salt. Blend until smooth. You may have to keep scraping down the sides of the blender to make sure everything is combined. Add a little more yogurt if your blender still can’t get it smooth.

3. Taste and season again if needed, adding more lemon or nutritional yeast according to your preference.

4. To serve, spread the dip over a shallow bowl or plate and pour over a generous drizzle of olive oil. Top with a sprinkle of sumac, followed by the sunflower seeds and mint.

5. This will keep for three to four days in a sealed container in the fridge.

Crushed spiced squash with hazelnut gremolata

Serves two as a min, four as a side

45 minutes

Ingredients:

• 1 small butternut squash (about 750g)
• 1 teaspoon fennel seeds
• 1 teaspoon coriander seeds
• 1 teaspoon cumin seeds
• 1⁄2 teaspoon ground ginger
• 1⁄2 teaspoon smoked paprika
• 3 tablespoons olive oil
• 400g can of chickpeas
• 200g giant couscous (or use brown rice or another whole grain)
• 100g plain vegan yogurt (or soy or oat)
• 1⁄4 tablespoon chile flakes (optional)
• Salt and freshly ground black pepper

For the hazelnut gremolata:

• 30g hazelnuts
• 1 big garlic clove
• 40g flat-leaf parsley
• 1 lemon
• 75ml olive oil

Method:

1. Preheat the oven to 425°F.

2. Peel and halve the squash, and remove the seeds. Cut the flesh into 2cm cubes and spread over a large roasting tray.

3. Combine the fennel, coriander, and cumin seeds in a mortar with the ginger and paprika, and grind into a rough crumb. Sprinkle this over the squash, then add two tablespoons of the olive oil. Season well with salt and pepper and toss to combine.

4. Roast the squash for 15 minutes, then drain the chickpeas and add them to the roasting tray, along with the remaining tablespoon of olive oil. Mix well and roast for another 15 minutes until the squash is soft and starting to char in places.

5. Meanwhile, cook your couscous in a saucepan of boiling water for eight minutes. Drain and rinse quickly to prevent it sticking.

6. To make the gremolata, lightly toast the hazelnuts in a dry frying pan. Mince the garlic and roughly chop the parsley. Zest and juice the lemon, reserving the zest for later.

   Add the lemon juice, garlic, parsley, hazelnuts and 30ml of the olive oil to a small food processor and blitz until you have a chunky paste. Pour this into a bowl and add the remaining 45ml of olive oil. Season with salt and pepper to taste. The mixture should be bright, zesty, and crunchy.

7. Once the squash is cooked, use a fork or a potato masher to mash about half to three-quarters of the squash and chickpeas in the pan you cooked them in.

8. Pour the couscous into a large bowl or platter and mix through the crushed squash mixture. Add the gremolata and a few dollops of yogurt. Finish with the reserved lemon zest and a sprinkle of chile flakes, and a final drizzle of olive oil, if you like.