PREPARATION TIME: 20-30 minutes
SERVINGS: 8 X 300g servings
NUTRITIONAL VALUE (300g serving size – large bowl)
110 calories, Protein 7.5g, Fat 0.7g, Sat Fat 0g, Carbohydrates 12g, Fibre 11g
How can a salad be a PREBIOTIC? And what is a PREBIOTIC? Well PREBIOTICS are essentially fermentable fibres (carbohydrates) namely oligosaccharides and inulin which pass through the gastrointestinal tract intact (resisting digestion in the small intestine) and end up in the large intestine (colon) providing a food source for beneficial bacteria. Simply put; they are fertiliser for beneficial bacteria helping them to grow and flourish [Symbol]
PREBIOTICS DO AMAZING THINGS FOR OUR HEALTH…
- Feed our gut microbiota (the good bugs)
- Ensure better regularity
- Improve immune function
- Assist with vitamin production
- Help heal intestinal permeability
- Ensure calcium absorption
- Improve bone density
- Are anti-inflammatory in nature
- Reduce cravings
- Reduce appetite
- Assist with weight loss
- Improve the integrity of the skin
This recipe makes a huge container – 8 meals – the RAW CABBAGE keeps everything from wilting or going mushy. Make this at the beginning of the week so it is easy to fill your lunch box for work or school, top with the nut ‘n’ seed mix (optional), a can of tuna or a boiled egg, and put your omega salad dressing, in a small bottle to add when serving. The most perfect meal packed with live enzymes, prebiotic fibre, vitamins, minerals, antioxidants and phytonutrients. Why spend money on a vitamin supplement when you can have this!!
NOTE: feel free to add more of your favourite vegetables.
- 3 cups mixed greens (chicory leaves, spinach, rocket, chard etc.)
- 1 can Artichoke hearts (in brine) – cut into quarters
- 1-2 bunches of asparagus (steam to soften)
- 1 fennel bulb (cook first, see below)
- ½ large red cabbage, or 1 small.
- 5 sticks celery
- 2 carrots (grated or spiralised)
- 200g crunchy combo spouts (or make you own – recipe here)
- 1 red capsicum
- Cut fennel bulb into small pieces, put in a loaf pan, drizzle with olive oil and cook for 45mins at 175ᵒC. Put in fridge afterwards to cool.
- Cut the woody ends off Asparagus and then steam until tender. Put in fridge afterwards to cool.
- Put mixed greens into a large container (with lid), add finely cut red cabbage, artichoke hearts halved or quartered, sliced capsicum, diced celery, grated or spiralised carrot and sprouts.
- When fennel bulb and asparagus are cool mix in.
- When serving, top with nut ‘n’ seed mix ,or a boiled egg for a protein hit, and top with Omega rich omega salad dressing
- Keep in fridge, lasts 4-5 days. However check when serving that nothing has gone slimy!!