Recipes for Gut Health

Executive Chef Jessica VanRoo shares nutritious and delicious recipes with gut health in mind. Enjoy Seared Scallops with Pesto Spaghetti Squash and Lemongrass Ginger Poached Shrimp Salad with Toasted Fennel Dressing.

Seared Scallops with Pesto Spaghetti Squash

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Serves 4

For Spaghetti Squash

1 spaghetti squash, about 5 lbs

1 tablespoon extra-virgin olive oil

Salt and pepper

Extra parmesan cheese as needed

For Pesto

Makes a little over ½ cup

4 ounces fresh spinach leaves

½ cup firmly packed basil leaves

½ cup firmly packed fresh parsley

2 tablespoons pine nuts or walnut toasted

¼ cup grated or shredded good parmesan or nutritional yeast

2 cloves garlic, smashed

Salt and pepper to taste

2 tablespoons extra virgin olive oil

Water or more olive oil as needed

For Scallops

1 lb scallops, preferably “dry scallops,” feet removed

Salt and pepper

Avocado oil

1.  For spaghetti squash, preheat your oven to 400 degrees. Line a baking sheet with parchment paper or foil. Cut the squash in half lengthwise and remove seeds and stringy fibers.
2. Rub the squash with the oil and season with salt and pepper — roast squash with the flat side on the baking sheet. Roast for 20 minutes, then flip and roast for 20 minutes or until the squash is tender. 
3. Meanwhile, make the pesto: Combine all ingredients in a food processor or blender, and mix until the desired consistency, adding more oil or water as needed. You will only need half the pesto. Freeze the remaining pesto flat in a freezer bag or ice cube tray, pop out once frozen, and store it in a freezer bag. *Store refrigerated for one week at most.
4. Toss the spaghetti squash with the pesto and season to taste.
5. For scallops, season the scallops on all sides with salt. Place the seasoned scallops on a layer of paper towels, then place a paper towel on top. Refrigerate for 15 minutes, then dry again with paper towels. Season with a little more salt and add a little pepper.
6. Heat a large stainless steel or cast-iron pan over high heat. Once hot, add avocado oil to coat.  Quickly add scallops into the pan, ensuring they are not overcrowded. Do not move the scallops and cook for 1 minute, then flip and cook for 1 more. Transfer to a plate lined with paper towels. Serve over spaghetti squash.

Lemongrass Ginger Poached Shrimp Salad with Toasted Fennel Dressing

(Download PDF)

Serves 4

For Shrimp

1 lb large or jumbo shrimp, peeled and deveined, tails left on

¼ teaspoon baking soda

½ teaspoon kosher salt

2 quarts of water or 2 cups of coconut milk mixed with 1 quart of water

2 stalks of lemon grass, bruised

1 shallot, roughly chopped

5 lime leaves, bruised, or zest of 1 lime  

3 garlic cloves, smashed

1” piece of galangal or ginger, thinly sliced

1 lime, juiced

For Dressing

2 teaspoons toasted fennel seeds, ground

¼ cup extra virgin olive oil

3 tablespoons lime juice

1 large shallot chopped

1 ½ teaspoon honey or agave

2 tablespoons cilantro leaves and stems

1 Thai chile

For Salad

1 head green or red leaf lettuce

1 carrot, shredded or spiralized

1 cucumber, shredded or spiralized

1 pint cherry tomatoes

½ red onion, thinly sliced and soaked in ice cold water for at least 10 minutes

¼ cup chopped peanuts, optional

¼ cup chopped cilantro

1.  Combine shrimp with baking soda and salt in a mixing bowl. Refrigerate the shrimp for 30 minutes.
2. Prepare your poaching liquid by combining the water with lemongrass, shallot, lime leaves, garlic, galangal or ginger, and lime juice. Bring everything to a boil, then cover and simmer for 20 minutes.  Strain out the solids and return the broth to the pot. 
3. Fill a large bowl with ice water and set aside. Bring the broth back up to a boil. Place the chilled shrimp in the pot and turn off the heat. Cover and let it sit for 5 minutes. Remove the cover and immediately transfer the shrimp to a bowl filled with ice water. Remove shrimp from ice water after 5 minutes, then pat dry and set aside.
4. To make the dressing, combine all the ingredients in a food processor or blender until combined — season with salt and pepper.
5. Toss all the salad ingredients with half the dressing, top with shrimp, and serve the extra dressing on the side.

Learn more on the UCI Health blog: Live Well