Microbiome Superfuel: Chopped Salad!
This salad is chock full of prebiotics, polyphenols and fiber and is AIP, Paleo, Vegan, Pegan, Wahl's & Whole 30 friendly!
This is a nice big batch, get out your lobster pot or whatever huge bowl you have or scale it down to 1/4 of the recipe!
You will need:
1 - 1 1/2 lbs Dandelion greens, radicchio, endive, arugula and/or watercress.
1 large cucumber
3-5 lbs (pre-roasting weight) roasted veggies of your choice. I used roasted fennel, rutabaga, unripe green papaya and dandelion green stems. Roasted sweet potato, butternut squash, carrots, onion, zucchini or radishes would also be lovely in here!!
1- 1 1/2 lbs fruit of your choice. I used quartered organic red grapes, ripe papaya and strawberries- with the leafy tops! Other nice additions: orange segments, grapefruit, kiwi, raspberries, blackberries, roasted pears, apples, etc.
1 cup packed minced fresh herbs- I used parsley, mint, dill and oregano. Basil and chives would be nice too!
2-4 T High polyphenol Extra Virgin Olive Oil
Salt to taste
Juice of 1-2 lemons, or an AIP compliant vinegar like Balsamic or Apple Cider vinegar
Optional flavors: Capers, olives, minced garlic
REINTRO additions: Green beans, peas, chickpeas or chickpea pasta, nuts and/or seeds would also be a nice addition to the salad IF you have successfully reintroduced them. These items are not AIP elimination phase compliant.
View the tutorial on YouTube!:
Mix everything together and portion out into serving sizes. My batch made 11 mason jars full (16 oz jars).
Eat them within 5 or 6 days or TRY freezing a bit to see if you like it. The texture WILL change, but the nutrition will be there. Tough veggies like radicchio stand up to freezing and thawing way better than softer leafies like arugula and watercress.
The lettuce will wilt when thawed either way. But the roasted veggies are perfect. I take it and mix it into a bunch of fresh lettuce for added texture and nutrition. Or I'll mix it into some plantain couscous with some protein for a Buddha Bowl type meal.
Don't go and freeze the whole batch and then hate me forever, lol, sample a little 4 oz mason jar and see how you like it. Either way, you'll have 5 or 6 days of fresh batched salad in the fridge to supply you with a rainbow of healthy fruits and veggies every day!🙂
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As seen on Phoenix Helix's Recipe Roundtable #289
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