What is the difference between prebiotics and probiotics? Probiotics are beneficial microorganisms (such as bacteria and yeast) that help improve gut health by adding new strains. In contrast, prebiotics are the different types of fiber found in foods that probiotics eat and thrive. In other words, eating more foods that contain prebiotic fiber can help further improve the health of the microbial flora. This salad incorporates some prebiotic foods that are particularly rich in these types of fiber. Examples include raw onions and garlic, green dandelions, and sun choke. If you’re just starting to increase fiber, drink plenty of water slowly to help your body adapt to healthy changes.
2 servings
material
salad:
- 4 cups of your favorite mixed green (preferably tanpopo green)
- 1 cup of raw broccoli, cut into florets
- 1 cup of unsalted canerini beans, drained and rinsed
- 1/2 cup of farro, quinoa, brown rice
- 1 cup of roasted butternut squash (or the rest of the roasted vegetables)
- ¼ cup of red onion, thinly sliced (optional)
- 1 sunchoke (Jerusalem artichoke), thinly sliced
- 2 tbsp pepita
Garlic-Lemon Vinaigrette:
- 3 tablespoons of fresh lemon juice
- 2 tbsp extra virgin olive oil
- 1 teaspoon Dijon mustard
- 1 piece of garlic, grated
- ¼ teaspoon kosher salt
direction
- Divide the salad ingredients evenly into two serving bowls.
- Place all vinaigrettes in a jar with a small lid. Cover well, sprinkle the dressing, and then sprinkle on each salad. Eat immediately.
Nutrition per serving: 452 calories, total fat 19g (saturated fat 2.8g), protein 16g, carbohydrates 59g, fiber 15g, sugar 8.9g (sugar 0g), sodium 246mg
