Rainbow Gut-Boost Salad Jar
A colourful, flavour-packed salad that is rich in plant diversity to support your gut health. Plus, it's easy to prep for busy days.
Ingredients (serves 1-2):
Salad Layers:
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1-2 tbsp ginger-turmeric vinaigrette (see below)
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½ cup cooked chickpeas (option to use tinned)
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½ cup shredded carrot and red cabbage
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½ cup roasted beetroot
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½ cup cherry tomatoes or capsicum slices
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1 cup mixed greens (spinach, rocket, lettuce)
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1-2 tsp sauerkraut or kimchi
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1-2 tbsp seeds or nuts (sunflower, pumpkin, almonds)
Ginger-Turmeric Vinaigrette:
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2 tbsp olive oil
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1 tbsp apple cider vinegar or lemon juice
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1 tsp Dijon mustard
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½ tsp turmeric powder
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1 tsp grated fresh ginger (or ½ tsp powdered)
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Pinch of black pepper and sea salt
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Optional: 1 tsp honey or maple syrup
Method:
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Dressing first: Pour the vinaigrette into the bottom of your jar.
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Hearty ingredients: Add quinoa/chickpeas and firm vegetables (carrot, cabbage).
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Middle layer: Add softer roasted vegetables and tomatoes.
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Greens: Top with leafy greens.
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Toppings: Sprinkle seeds/nuts and add fermented food on top or to the side.
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To eat: Shake the jar vigorously to mix dressing, or pour contents into a bowl and toss.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.Â
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
