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Looking for something comforting? Try this from our Nutritionist, Nicky Seabrook
February 09th, 2021
Leeky Welsh Rarebit
by Hugh Fearnley-Whittingstall
I think comfort food is definitely on the agenda for this month so I’ve chosen Welsh rarebit. This version includes leeks and leeks are a great source of prebiotics.
In the past, scientists talked about the benefits of soluble and insoluble fibre. Today a third type is gaining interest, called Prebiotics. This type of fibre is resistant to our digestive enzymes but is broken down by enzymes produced by healthy bacteria living in the colon. Consuming a diet high in prebiotics encourages the good bacteria such as lactobacilli and bifidobacteria to flourish.
Good sources of prebiotics are found in Chicory root, Jerusalem artichokes, leeks, onions, beans, peas, lentils, wheat and oats.
Serves 4 – 6
A little butter and oil for cooking the leeks
50g plain flour
300ml hot beer (bitter or pale ale)
150g mature cheddar, grated
6 thick slices bread
Wash and finely slice the leeks and sweat in a little butter and oil for about 10 minutes, until tender but not coloured.
For the cheese mixture, melt 50g butter in a small saucepan over a low heat, then stir in the flour to make a thick roux. Cook for a couple of minutes, stirring to prevent the roux burning. Stir in the hot beer, by degrees, until you have a very thick, smooth sauce. Add the grated cheese and stir until it has melted. You should now have a thick paste.
Season well with a blob of English mustard, a good splash of Worcestershire sauce and some black pepper. Now stir in the leeks.
Lightly toast the slices of bread, then pile up the cheesy mixture on each slice. Flash under a hot grill for a few minutes until browned and bubbling.
Article by Nutritionist, Nicky Seabrook
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