6 simple, gut-friendly snacks for September

September is an abundant time of year for eating seasonally in the UK. As summer slowly gives way to autumn, our shelves and gardens fill up with everything from juicy blackberries, plums and apples to earthy beetroot, crunchy carrots and warming broccoli.¹

When it comes to supporting your gut microbiome, you don’t need complicated recipes or expensive ingredients. A few simple choices can make your everyday snacks more nutritious and help you increase the variety of plant foods in your diet. When we say ‘eat the rainbow’, we mean it!

We have some quick, simple recipes below to cover your cravings 👇

1. Roasted beetroot & hummus crackers

Seasonal ingredient: Beetroot

Ingredients

1-2 whole beetroots
Salt and pepper
Olive oil
Hummus – try our homemade hummus recipe or use good-quality, store-bought hummus
Seeded crackers
Goat’s cheese or feta (optional)

Method

If you’re using raw beetroot, preheat your oven to 200°C (180°C fan).

Peel and cut the beetroot into small cubes, then toss with a little olive oil, salt and pepper. Spread on a baking tray and roast for around 30–40 minutes, turning halfway through. The beetroot is ready when a knife slides easily into the centre.

Spread hummus over your crackers, then top with the roasted beetroot and a little crumbled goat’s cheese or feta, if using.

Tip: Roast a larger batch of beetroot and keep it in the fridge for quick snacks and salads throughout the week.

2. Tomato, avocado & sauerkraut toast

Seasonal ingredients: Tomatoes and Summer Cabbage

Ingredients

½ an avocado
A handful of tomatoes
Sauerkraut (store-bought or homemade)
½ a small lime
1 small clove of garlic
Salt and pepper
A slice of bread (sourdough is a great gut-friendly option)
Pumpkin seeds (optional)

Method

Mash the avocado with the lime juice, salt and pepper.

Finely mince the garlic clove and stir it through the avocado mash. Toast your bread while you chop the tomatoes.

Spread the avocado mixture over the toast, then top with the tomatoes and a small spoonful of sauerkraut. Finish with a sprinkling of pumpkin seeds, if using.

Tip: If you’re buying sauerkraut for its live cultures, check the label and look for an unpasteurised product stored in the fridge. Not all sauerkraut contains live cultures.

3. Blackberry & apple crumble pots

Seasonal ingredients: Apples and blackberries

Ingredients – For 1 ramekin – multiply the quantities for more portions

⅛ TSP cinnamon
½ a small apple
A handful of blackberries
A handful of oats
½ TBSP pumpkin seeds
½ TBSP sunflower seeds
½ TBSP butter

Method

Preheat your oven to 200°C (180°C fan).

Chop the apple into small chunks. Add the apple, blackberries and cinnamon to a small saucepan and cook over a medium heat until the fruit starts to soften. If you’re using particularly tart apples, add around 1 TSP of sugar, if desired.

Transfer the fruit mixture to a ramekin.

Roughly chop the seeds and mix them with the oats. Rub the butter into the oat and seed mixture using your fingertips, then sprinkle it over the fruit.

Bake for around 15 minutes, or until the topping is golden and crisp.

If the mood takes you, serve with a spoonful of yoghurt or a little ice cream.

4. Courgette & hummus wraps

Seasonal ingredients: Courgette, carrot and spinach

Ingredients

1 courgette
1 small carrot
Hummus
A handful of spinach leaves
30g of feta
Salt and pepper
Olive oil
Wrap of your choice

Method

Slice the courgette lengthways into large, thin pieces.

Lightly coat the courgette slices with olive oil and season with salt and pepper. If you have a grill pan, heat it over medium heat and cook the courgette for a few minutes on each side until tender and lightly charred.

Alternatively, cook the courgette in the oven at 200°C (180°C fan) for 15–20 minutes.

Grate the carrot and crumble the feta.

Spread a couple of spoonfuls of hummus over your wrap, then layer on the spinach, grated carrot, grilled courgette and feta.

Roll up the wrap and, if you’re feeling fancy, slice it into smaller pieces for an easy snack.

5. Pear & cinnamon overnight oats

Seasonal ingredient: Pear

Ingredients

150ml milk of your choice
50g oats
½ a pear
⅛ TSP cinnamon
2 TSP chia seeds
A handful of walnuts

Method

Add the oats, milk and chia seeds to a jar or airtight container.

Chop the pear into small pieces and stir it through the oat mixture along with the cinnamon.

Cover and leave in the fridge overnight.

In the morning, give the oats a good stir and top with the walnuts.

Tip: You can prepare several portions at once and keep them in the fridge for an easy grab-and-go breakfast or snack.

6. Cheesy sweetcorn & spinach pita pockets

Seasonal ingredients: Sweetcorn and spinach

Ingredients

2 TBSP sweetcorn
A handful of spinach
A few slices of cheddar cheese
Pita bread

Method

Cut the pita bread in half and gently open each half to create a pocket.

Fill each pocket with the cheddar, spinach and sweetcorn.

Preheat your grill to medium and place the filled pita pockets under the grill. Cook for a minute or so on each side, keeping a close eye on them, until the cheese has melted and the bread is lightly toasted.

Allow to cool slightly before eating.

Easy ways to make your snacks more gut-friendly

You don’t need complicated recipes or a completely homemade diet to make your snacks more nutritious.

A simple way to add variety is to combine different plant-based foods, such as fruits, vegetables, wholegrains, nuts and seeds. You can also add fermented foods such as sauerkraut or yoghurt where you enjoy them.

Here are a few easy snack swaps to try:

Add a handful of nuts or seeds to porridge, yoghurt or overnight oats.
Add an extra portion of fruit or vegetables to your usual snack.
Choose wholegrain or seeded crackers and bread.
Keep homemade hummus, roasted vegetables or overnight oats ready in the fridge.
Mix up the fruits and vegetables you eat throughout the week to increase plant variety.

Most importantly, gut-friendly eating doesn’t have to be perfect. Small, sustainable changes can make it easier to build a varied diet that you enjoy.

Looking for more?

If you’re looking for more gut-friendly snacks, we have plenty of simple recipes to try. You don’t need to make everything from scratch – we’re all about balance here at Chuckling Goat.

Why not try one of these next?

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.