The viral Jennifer Anniston salad, with a few gut-loving, nutritionist approved
tweaks. This is a versatile recipe which can be adjusted according to your dietary requirements and taste preferences.
Tip: Make healthy eating easier by setting aside some time each
week to prep components of the salad, so you can throw it together
in minutes. For example, make the dressing, boil extra eggs, toast
seeds and pop them in a jar for a delicious and nutritious sprinkle to
add to both savoury and sweet dishes throughout the week.
A quick look at the star ingredients and how they benefit gut health...
• Sauerkraut or kimchi is rich in vitamins C and K, high in fibre and contain micro-organisms that can increase both the quantity and diversity of strains of good bacteria in the gut.
• Rocket and other bitter greens such as watercress, help stimulate the secretion of gastric juices involved in digestion. They also stimulate the flow of bile from the liver. Bile helps to emulsify and digest fats and aids in the absorption of fat-soluble vitamins such as vitamin A and vitamin E. Tip: eat raw greens such as rocket before the other components of your meal to stimulate digestive juices.
• Quinoa contains prebiotic fibre, which stimulates the growth of beneficial bacteria and the production of short chain fatty acids (SCFAs), both of which contribute to improved gut health and function.
• Nuts and seeds are also rich in prebiotic fibre, along with other micronutrients such as polyphenols, vitamins and minerals, which have been found to improve the structure and function of the gastrointestinal tract.
Let’s make it!
Ingredients
• 1-2 handfuls rocket or watercress
• ½ cup cooked quinoa ( look for quinoa grown in the UK)
• 1 cup your choice of cooked veg, I've gone for mushrooms fried
in spices and soy sauce as well as steamed asparagus, which is
in season and so delicious at the moment (it's also an excellent
source of prebiotic fibre to support digestive health)
• 2 boiled eggs (if you don't eat eggs, sub for ½ cup tofu or beans,
or another animal-based protein if you eat it)
• 2 tablespoons toasted nuts or seeds
• Toppings: micro herbs/greens and sauerkraut (we love The Cultured Collective's Fennel, Apple & Dill Sauerkraut or Turmeric & Ginger kimchi)
Dressing (makes a few portions)
• 1/3 cup tahini
• The juice of 1 lemon
• 2 tablespoons olive oil
• Pinch of sea salt
• Water as needed
Method
1. Make the base of your bowl with the rocket and quinoa, then add your cooked veg and eggs. Sprinkle over toasted nuts or seeds and add any additional toppings.
2. To make the dressing - simply combine all ingredients in a small bowl, adding water gradually as needed until you reach your desired consistency. Drizzle the dressing over your salad and enjoy!
Any leftover dressing can be stored in sealed container in the
fridge for up to 5 days. If it solidifies in the fridge, just add a
little water as needed.
Recipe by Hannah Trueman. Hannah is a holistic nutritionist (BSc) with a special interest in brain health, cognitive function and the scope of nutrition in improving mental health and reducing cognitive decline. Follow Hannah on Instagram for delicious recipes and health tips: https://www.instagram.com/kinderkitchen.co/