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PreBiotic Salad

Prebiotics are carbohydrates that produce the short chain fatty acids butyrate and lactic acid that support the cells of the gut lining and decrease constipation. Importantly they feed the good bacteria (probiotics) in your gut to cultivate a healthy microbiome. which reduces the communities of pathogenic bacterias. Batch cook this probiotic salad and it will provide lunches or dinners for your busy week.

Servings

1

Time

Dietary Info

–

Ingredients

  • 8 oz asparagus (6-8 spears), woody ends removed
  • 8 oz haricot verts trimmed  (or 2 carrots sliced into matchsticks) 
  • 5 oz greens (arugula, lettuce, kale, dandelion, frisee or baby spinach)
  • 1 head radicchio OR endive , thinly sliced 
  • 1/2 medium cucumber (or zucchini), seeded & peeled into strips
  • 1 or 2 red beets, cooked, peeled & diced OR raw and shredded
  • 1 cup edamame (frozen, thawed out)
  • 1 orange bell pepper, or carrot diced 
  • 1 handful radish sliced thin
  • 1/4 cup chopped raw pecans (optional)
  • 1 or 2 tbsp raw pumpkin seeds or hemp hearts
  • 2 tbsp pink himalayan salt

Basic Dressing:

  • 1 garlic clove or shallot, minced
  • 3 tbsp fresh lemon OR balsamic vinegar 
  • 1/2 cup organic extra virgin olive oil 
  • fresh herbs of choice (parsely, cilantro, dill, etc)
  • pink himalayan salt

Method

  1. Make the dressing. in a small bowl, whisk together the garlic, vinegar or lemon, & olive oil and season with an abundant amount of herbs. Ssalt to taste. Set aside until ready to serve.
  2. Make the salad. In a medium pot, combine 8 cups of water and salt and bring to a boil over high heat. Fill a large bowl with ice and water and set it nearby. Add the asparagus and haricots verts (or carrot) to the boiling water and blanch until bright green (2 to 3 mins). Using tongs, transfer the veggies to the ice water.
  3. Drain the cooled asparagus & haricots verts (or carrot) and slice as desired.
  4. in a medium bowl, combine the asparagus, haricots verts, greens, radicchio, cucumber (or zucchini), beets, carrot or pepper, radish, pumpkin seeds & pecans.
  5. Serve the salad tossing with the dressing and with a protein of choice. Stores well  in an airtight container in the fridge for up to 3 days. If storing, do not add the dressing until ready to serve.

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