If, like many people, you struggle to digest onions and garlic, always eat them cooked and avoid eating with other high fibre foods. Try this luscious recipe for a pre-biotic post-run top up


  • 10g butter
  • 1 tbsp olive oil
  • 1 handful fresh sage (or 1 tsp dried sage)
  • 6 cloves garlic, peeled and diced or crushed
  • 4 red onions, peeled and sliced
  • 3 large white onions, peeled and sliced
  • 3 shallots, peeled and sliced
  • 2 large leeks, trimmed, washed and sliced
  • A pinch of salt
  • 1/2 tsp black pepper
  • 2 litres beef, vegetable or chicken stock


  1. Put the butter, oil, garlic and sage in a large saucepan and gently heat, adding the onions, leeks and shallots.
  2. Add the salt and pepper and cover with a lid (leaving a small gap for air to escape).
  3. Cook slowly for about 40 minutes, stirring occasionally to prevent sticking.
  4. When the onions and leeks are soft, add the stock, bring to the boil, then simmer for 10-15 minutes.
  5. Serve with wholemeal crusty bread and Parmesan cheese.