A bloat-busting dish for dinner

Bloated stomach making you feel a bit out of sorts? This charred asparagus with panch phoran and spiced yoghurt recipe is just the thing to help soothe gut spasms.

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Nutrition

Ever feel like a beach ball? This asparagus dish could help relieve bloating and water retention If you’re prone to a bloated stomach, this quick and easy recipe contains asparagus – a natural diuretic, which helps reduce water retention.¹ Panch phoran, also known as Indian Five Spice, contains fennel seeds that have been shown to ease abdominal pain.² It’s perfect as a side dish, starter, or quick snack.

Charred asparagus with panch phoran and spiced yoghurt

Serves 4

Ingredients

1 tsp black mustard seeds
1 tsp cumin seeds
1 tsp fennel seeds *
1 tsp nigella seeds
¼ tsp fenugreek seeds
400g asparagus, trimmed
1 tsp vegetable oil

For the yoghurt dip:

100g natural yoghurt
1 tbsp grated ginger
1 tsp cayenne pepper

* Available at Holland & Barrett

Method

Step 1. Mix together the spices in a small bowl to make the panch phoran.

Step 2. In a large frying pan, dry-fry the asparagus on a medium-high heat for 4-5 minutes, turning occasionally until it’s nearly tender and lightly charred.

Step 3. Meanwhile, make the yoghurt dip: combine the yoghurt with the ginger, cayenne pepper and a little salt. Set aside until ready to serve.

Step 4. Once the asparagus is nearly tender, pour on the oil and sprinkle over the mixed spices. Toss well to combine.

Step 5. Cook for a further 1-2 minutes until the asparagus is cooked and the spices are fragrant.

Step 6. Remove the asparagus and excess spices from the pan. Serve with the yoghurt dip.

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

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Sources

1. WebMD blogs. Bloat busters. Available from: https://blogs.webmd.com/food-and-nutrition/2012/06/bloat-busters.html 2. Badgujar SB, Patel VV and Bandivdekar AH. Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4137549/