Recipe library
Cooking that does the work for you
Two collections. One built around soluble fibre and better fats for lowering cholesterol; one low-fat and low-residue for when the pancreas isn't releasing enough enzymes to digest food properly.
52 of 52 recipes
Overnight oats with flaxseed and berries
Five minutes the night before, roughly 6g of soluble fibre in the morning.
Barley and white bean soup
Barley and beans in one pot — the two strongest soluble fibre sources together.
Walnut-crusted salmon with greens
One of your two weekly oily fish meals, with omega-3s from both fish and nuts.
Chickpea and aubergine tagine
A meat-free main with enough spice and body that nobody misses the lamb.
Psyllium and seed crackers
A crisp snack that carries a genuinely useful dose of psyllium.
Oat and barley mushroom risotto
Creamy without cream, using steel-cut oats and barley instead of rice.
Gentle oat congee
Very well-cooked, water-based oats — soluble fibre without the bulk.
Blended red lentil and carrot soup
All the legume fibre, none of the skins or lumps.
Poached white fish with courgette mash
A low-fat, high-protein dinner that does not sit heavily.
Smooth oat and banana shake
An easy between-meal option when appetite or weight is a concern.
Poached chicken, rice and soft vegetable bowl
A plain, dependable lunch for days when the gut needs no surprises.
Baked pear compote with oat crumble
Cooked, peeled fruit for pectin without raw-fruit discomfort.
Steel-cut oats with grated apple and cinnamon
Beta-glucan from oats plus pectin from apple in one bowl.
Black bean and tomato breakfast scramble
A savoury, filling breakfast with legume fibre instead of bacon.
Lentil and walnut bolognese
The weeknight mince swap that nobody notices.
Sardines on rye with lemon and parsley
A five-minute lunch that covers one of your two weekly oily fish meals.
Barley tabbouleh with herbs and pomegranate
A make-ahead grain salad that travels well in a lunchbox.
Chickpea and spinach curry
A coconut-free curry that keeps saturated fat low without losing richness.
Roasted vegetable and farro bowl with tahini
A whole-grain bowl built to the plate anchor from Module 2.
Soy yoghurt parfait with oats and nuts
A dessert-shaped snack that carries soy protein and a nut portion.
Yellow split pea and leek soup
Cheap, freezable, and one of the highest soluble fibre bowls in the library.
Mackerel, beetroot and butter bean salad
No cooking, high omega-3, and it holds up made the night before.
Soft rice porridge with pear purée
About as easy on digestion as breakfast gets, with pectin from cooked pear.
Smooth butternut and oat soup
Silky, low-fat, and thickened with oats rather than cream.
Steamed turkey and courgette meatballs
Lean protein, steamed rather than fried, in a soft texture.
Carrot and potato mash with a teaspoon of olive oil
A dependable base to serve under fish or poached chicken.
Clear chicken broth with soft noodles
For low-appetite days when a full meal is too much.
Soft scrambled egg whites on white toast
Protein at breakfast without the fat load of a full fry-up.
Blended courgette and oat soup
Light, smooth and quick, for evenings when appetite is small.
Soft banana and oat pancakes
A gentle treat breakfast with no added fat in the batter.
Poached chicken with pumpkin purée
A plain, restorative dinner that sits lightly.
Stewed apple and oat pot
A small, warm snack for spreading intake across the day.
Oat bran and blueberry muffins
Batch-bake six; one with coffee is a far better swap than a pastry.
Aubergine and lentil moussaka
The comfort of a baked mince dish with lentils doing the work instead of lamb.
Apple and cinnamon bircher
Grated apple pectin plus oats — no cooking, made the night before.
Three-bean chilli
One pot, freezes in portions, and a reliable weekly fibre anchor.
Tofu and edamame stir-fry
A fast weeknight plate built on soy protein rather than red meat.
Smashed avocado and butter bean toast
A five-minute lunch that beats a cheese sandwich on every measure.
Crisp roasted chickpeas
The savoury crunch craving, answered without crisps.
Herring and new potato salad
Oily fish in a cold lunch you can pack the night before.
Barley and mushroom pilaf
Deep, savoury and barley-based — a rice swap worth making the default.
Almond and oat energy balls
A pocket snack for the afternoon dip, made in one bowl.
Smooth semolina porridge
Silky, almost fat-free and easy on a morning that started badly.
Steamed cod with courgette ribbons
A light dinner that needs almost no fat to taste finished.
Blended potato and leek soup
Fully blended, no cream, and reheats all week.
Soft polenta with flaked white fish
Warm, soft and filling without a heavy fat load.
Turkey and rice soup
Lean protein in liquid form, for days when solid meals feel like too much.
Melon and papaya breakfast plate
A no-fat start when appetite is low but you still need something.
Egg white omelette with soft herbs
Protein in ten minutes with the yolk fat left out.
Pumpkin rice pudding
A soft sweet pot for the evening, with no cream anywhere near it.
Oven-baked fish and potato parcel
Everything in one paper parcel, so nothing needs frying.
Strained red lentil broth
Nourishing liquid for the hardest days, with the husks strained out.