• Kylie

Gut Health Salad with Vegetable Patty

Updated: Oct 8, 2019


This is the kind of salad that makes your gut jump for joy! It is the fibre in plants that your microbiome love so much and need for food. The good bacteria in your gut need the fibre for fuel and in return they produce short chain fatty acids that help to make our bodies thrive. The microbiome has been called your second brain because the messages they send your brain are much more numerous than those that come from your brain. One of the messages they send it to tell you how to feel. If you are eating well, they send messages that say to your brain, "We are satisfied and you can relax. We have the good stuff!" However, if you feed yourself with rubbish food - highly processed, chemically laden and high in saturated fat and sugar, the messages to your brain will go into panic mode. "Alert! Alert! we need back up! There are toxins that are going to get through the gut wall and into the bloodstream. This is bad! It's time to panic!" And this kicks in our immune system to deal with disease-causing particles. You see that by eating the usual western diet we are putting ourselves into a constant state of stress and inflammation. Who wants to be anxious and sick all the time? Noone, right!


However, by eating plant-based meals you can expect to get amazing benefits from feeding the good bacteria. The short chain fatty acids they produce for us have been shown to regulate our blood sugar and help fight diabetes and obesity. They also help fight diseases like colon cancer, inflammatory bowel disease and other digestive upsets. And they help protect the heart by reducing inflammation and blocking cholesterol production. Every time I sit down to a bowl of gorgeous plant diversity like this, I take a moment to remember how much it will help be to feel alive and thriving. And it tastes pretty amazing too! So make sure to include this basic meal to your recipe rotation and get the benefits.


https://www.frontiersin.org/articles/10.3389/fmicb.2016.01081/full



Vegan, Dairy-Free, Gluten-Free

Serves 1


Salad Ingredients:

small handful of spinach

3 leaves of baby cos lettuce, chopped

1/3 fresh carrot, grated

2 Tbsp fermented carrot and ginger,

1 small tomato, diced

1/3 cucumber, diced

1 slice of fresh cabbage,

2 Tbsp purple sauerkraut

2 radishes, sliced

1 Tbsp hummus

2 tsp hemp seeds

2 tsp sunflower seeds

2 tsp pumpkin seeds

2 tsp almonds

2 olives

2 slices onion

1/4 artichoke heart

4 strips capsicum

2 sliced mushrooms

3 slices beetroot

2 sprigs parsley, chopped

1 Tbsp chives, chopped


Method:

1. Serve all the vegetable ingredients in the same bowl. Serve with Patty (see recipe below). Enjoy!


Vegan, Dairy Free

Makes 12 patties


Patty Ingredients:

Chia eggs (3 Tbsp chia seeds mixed with 3/4 cup water)

1 small sweet potato, grated

1 carrot, grated

1 cup pecans/walnuts, blitzed

1 onion, diced

1 Tbsp tamari

1/2 cup nutritional yeast flakes

1/2 tsp cayenne pepper

1 tsp garlic powder

1 tsp dried thyme or mixed herbs

1 cup oat flour (to make oat flour add 1 cup oats to blender to blitz until fine)

2 cups oats

olive oil for frying


Patty Method:

1. To make chia eggs, mix the chia seeds and the water well and set aside to thicken.

2. Mix all the ingredients together and use a 1/2 cup measure to scoop portions to mould into patties.

3. Fry on medium heat in a small amount of oil in a frypan. Cook for 5 minutes both sides until golden.

4. Serve together with the salad.



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