There is a benefit to eating seasonally (think: shopping local farmers markets for the most delicious, bright in season fruits and vegetables). Not because it is trendy, but there is evidence and theories to support the idea that eating seasonally could potentially restore cyclical shifts we once had, and improve our ability to utilize what we consume. Food is such an integral piece of the puzzle when it comes to supporting your microbiome, and this Spring Salad is no exception! This salad packs a flavorful punch and is packed with a handful of gut-friendly foods with various beneficial properties, so let’s get into this Gut Friendly: Spring Salad Meal Prep.
All about this Spring Salad Meal Prep
This salad is perfect for meal prep because it is easy to prepare, easy to portion out and store, and is great on its own or as a side dish with a lean protein, like grilled shrimp or chicken. It is light in flavor, and the perfect compliment to any spring or summer meal. It also does not require any reheating, so it’s perfect to take on the go, or for the office, beach, or an outing.
This salad is simple, and is made up of all green veggies with awesome health benefits. The dressing is equally as simple to prepare, and is light but flavorful. The salad is topped with some shaved parmesan cheese to take it up a notch, but you can omit that if you’d like.
What veggies are in this dish, and what are the health benefits?
- Asparagus: This veggie is naturally rich in prebiotic substances and high in insoluble fiber.
- Persian cucumbers: I like using these cucumbers and leaving the skin on; the skin of vegetables is packed with fiber and nutritional benefits.
- Peas: Peas are so easy to store in the freezer (and are often frozen at their peak freshness). They have a range of nutritional benefits, which include protecting heart and gut health. They are also a good alternative source of protein and iron.
- Mint: Not only does mint add so much fresh flavor to dishes, but it is actually considered a medicinal plant. Mint has multiple health beneficial properties and is a natural anti-inflammatory.
- Chives: Chives are a great way to add in a subtle onion flavor to dishes without overpowering the entire meal.
What’s in the dressing?
The dressing for this salad is super simple; the ingredients are:
- Dijon mustard
- white wine vinegar
- extra virgin olive oil
- honey
- salt and pepper
The ingredients for the salad dressing also are relatively anti-inflammatory and easy on the gut; extra virgin olive oil offers health fats, while honey gives the dressing some sweetness, but in a natural way.
Other ways to nourish your gut microbiome
Aside from eating gut-friendly in season foods like these, it’s a great idea to implement a daily synbiotic like Seed’s DS-01® Daily Synbiotic. Seed’s DS-01® has been shown to support benefits for gastrointestinal function, gut barrier integrity, cardiovascular health, gut immune function, and micronutrient synthesis and dermatological health. DS-01® is more than a probiotic, but it is also a prebiotic, which is something you might not find elsewhere.
Seed’s 2-in-1 “nested capsule” design means that the prebiotic outer capsule protects the probiotic inner capsule, which ensures viability through digestion. This results in an average of 100% of the probiotic starting dose to the colon.
I take my two capsules in the morning on an empty stomach before eating. This has been part of my daily routine for almost two years now, along with incorporating a healthy diet. Use code STEPH25 to get 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic + Free Shipping.
Gut Friendly: Spring Salad Meal Prep
Equipment
- pot
Ingredients
Salad
- 1 bunch asparagus, chopped into bite sized pieces
- 2 Persian cucumbers, sliced
- 1 cup peas, defrosted
- 2 tbsp mint, fresh, chopped
- 1 tbsp chives, fresh, chopped
- shaved Parmesan, optional
Dressing
- 1 tbsp Dijon mustard
- 1 tbsp white wine vinegar
- 1 tbsp extra virgin olive oil
- 1 tbsp honey
- kosher salt and pepper
Instructions
- Cut the asparagus into bite-sized pieces.
- Bring a large pot of salted water to a boil.
- Blanch the asparagus for 1-2 minutes, then place in an ice bath to stop the cooking process.
- Arrange the cooked asparagus on a platter.
- Slice the cucumbers and add them to the platter with the peas.
- Chop the fresh mint and chives and add them to the salad.
- In a separate bowl, combine the dressing ingredients and drizzle over the salad.
- Toss to combine and top with shaved Parmesan, if desired.
Nutrition
If you would like to try Seed’s DS-01™ Daily Synbiotic, you can use code Steph25 for 25% off your first order.
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