Aubergine, tomato, Parmesan bake
Many people I work with have embarrassing tales relating to lentils. Some say they are in the bathroom for days after eating them.
Now here’s the paradox: lentils contain prebiotic fibres which can feed beneficial bacteria in the gut. Lentils feed a type of bacteria called bifidobacteria which can keep you and your gut lining healthy.
So in theory we should all be eating them right?
This is where personalisation of diet is so important. What suits one person’s gut definitely doesn’t suit another’s.
This plant-based recipe with lots of colour and fibre for you and your microbiome (gut bacteria), can be made with or without lentils, or using just a few. If you are starting to get your gut accustomed to them – you could start with just a teaspoon. Make sure they are really soft and well-cooked before eating - this can help make them easier to digest.
Serves 2 as a main, 4 as a side dish
3 tbs of extra virgin olive oil
2 aubergines (eggplants), the core end chopped off
Another 3 tbs of extra virgin olive oil
Half a red onion peeled and finely chopped
3 cloves of garlic peeled and finely chopped
4 large ripe or 8 medium ripe tomatoes or one 400g (14oz) tin
2 tbs of red lentils (optional)
A large pinch of sea salt
A generous grinding of black pepper
A sprinkling of dried oregano
A small matchbox size of Parmesan cheese grated
Drizzle 3 tbs olive oil onto the floor of a baking tray. Slice the aubergines lengthways dip both sides in the olive oil and put in the oven on 200C degrees (400F) for half an hour till they are soft and a little brown.
Make the tomato sauce: pour 3 tbs of olive oil into a saucepan and mix with the onions and the garlic and heat on a medium heat for about 5-10 minutes and stir. Add the tomatoes and lentils to the mixture when the onions are transparent and soft. Add a little salt and pepper and stir, then leave on a low heat for about 20 minutes to stew till the lentils are soft. Add a splash of water if the mixture becomes too thick.
Now assembly time! Take the aubergines out of the oven. Using a new baking tray (I used one which is 15cm x 22 cm (6 inches x 9 inches) cover the bottom of the new oven dish with the tomato sauce and sprinkle over some oregano. Then add a layer of the aubergine, then another layer of the tomato and sprinkled oregano. The add the second and last layer of aubergine and sprinkle with Parmesan.
Place in the oven and cook on 200C degrees (400F)for 15 minutes, till the cheese is sizzling and melted.
This tastes good hot, or eaten at room temperature for a to-go lunch the next day.
This would be a good recipe during the second half of the makeover when kefir and Roquefort are added if you find you are ok with dairy. The reason to sneak in Parmesan, is that like Roquefort it is unpasteurised - so not massively processed.
Personally I would try this recipe with the lentils option at the end of the 4-week makeover when your microbiome is thriving and perhaps more able to tolerate them. Introduce them slowly if you have a history of difficulty digesting them.
Jeannette Hyde Nutritional Therapist
Jeannette Hyde is a leading central London-based gut-health nutritionist, writer, and educator. She writes the weekly bestselling Substack Nourish with Jeannette, and is author of easy intermittent-fasting book The 10 Hour Diet, and trailblazing book The Gut Makeover.
