Gut Friendly Salad Recipe By Tia Maher
Gluten-Free ✔ Vegan ✔ Quick ✔
A healthy, vegan salad that is better than take-out! Not only will this salad keep your gut happy with delicious and nutritious ingredients, but it also has the power to energize you during the afternoon slumps. If you're looking to get out of your salad rut, here is Health expert Tia Maher’s rendition of a healthy salad. It's so easy to design your own delicious salads and it really doesn't take long. Ready to shake up your salad routine?
Here is a list of the health benefits of each ingredient in this recipe for your gut health.
Organic white quinoa
Quinoa is gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.
Sundried tomatoes are an excellent source of lycopene, which may help reduce the risk of some health conditions like certain cancers and age-related macular degeneration. Sundried tomatoes are also a good source of Vitamin C, Vitamin K.
Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce olive oil, one of the key components of the incredibly healthy Mediterranean diet.
Avocados are loaded with nutrients such as vitamin C, vitamin K, vitamin B, vitamin E, and vitamin A. Avocados are also a good source of dietary fiber, which helps reduce the risk of heart disease, type 2 diabetes, and obesity.
Red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. Red cabbage is high in fiber, making it easier to digest foods and keep your digestive system healthy.
Not only are green peppers high in iron, but they're also rich in Vitamin C, which can help your body absorb iron more efficiently. This combination makes green peppers a superfood when it comes to preventing and treating iron-deficient anemia.
Red onions are full of sulfur compounds that protect the body from ulcers and various cancers. They can also fight bacteria in the urinary tract. The most important of these compounds is called quercetin - an antioxidant compound that could protect against cancer, heart disease, and allergies
Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants. When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol, and blood pressure.
Extra virgin olive oil
Extra virgin olive oil is fairly nutritious. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. These antioxidants are biologically active and may reduce your risk of chronic diseases.
Garlic has been shown to improve immunity, stabilize blood sugar levels, and support heart and brain health.
You will need:
- 1 bowl
- 1 tablespoon
- Organic white quinoa
- Sundried tomatoes
- Green olives
- Avocado, red cabbage, green peppers, and red onions
- Seeds of choice
Dressing: Organic extra virgin olive oil, lemon juice, oregano, salt & pepper. You can add garlic if you prefer.
You can find most of the ingredients listed below on Mint Basil Market.
This recipe is so easy to make, so let’s get started!
The first step is to cook the quinoa. While you’re cooking it, chop into cubes the avocado, red cabbage, green peppers, and red onions. You can add whatever vegetables you like and edit the salad to fit your taste. Set them aside and get to chopping the olives.
After you’re done chopping and cooking, get a bowl and add all the ingredients into it. You can serve your quinoa hot or cold, it depends on how you like it.
Add your dressing on top. Mix well with the fork and bon appetit!
We’d love to know how you would design this gut-friendly salad. If you tried this recipe or have any questions, don’t hesitate to reach out to us.