• Kylie

Tips to make your gut-healthy salad!


On the Habit Stacking Challenge this week we are aiming to eat a large bowl of salad per day. You'll be surprised at how much this one habit is a COMPLETE game changer for your gut health! Now, we have all been there, where our 'token' salad might consist of a few torn iceberg lettuce leaves, couple of slices of tomato and cucumber. However, I am asking you to take your salad to the next level!


Great gut health is totally dependant on the diversity of the plants that you eat, right! So, no longer can you rely on sticking to the same few ingredients. It is time to see how many plants you can pack on that plate! Don't forget all plant foods you can include - veges, fruits, nuts, seeds, legumes, herbs, spices and grains. So let me add a challenge within this challenge and see how many different ingredients you can have at one sitting? 20? 30? 40? I'd love you to tag me @thelipstickhippy_ or #LipstickHippySaladChallenge to show me how you are going and share your inspirational salad mixes.


Let me just share the ingredients from the salad in the photo above as an example:

Spinach, Cos lettuce, carrot - fresh, fermented carrot and ginger, tomato, cucumber, cabbage, purple sauerkraut, raddish, chickpeas (and hummus), hemp seeds, sunflower seeds, pumpkin seeds, almonds, olives, onion, dulce, artichoke, red kidney beans, butter beans, capsicum, mushrooms, beetroot, parsley, chives, garlic, olive oil, lemon juice, maple syrup, salt.

That's 30+ plant foods in one sitting! If you have some steamed veges, bread, pasta or grains at another meal and a fruit smoothie later - how many more plant foods could you devour in a day? Trust me, your gut microbiome will sing! And in turn they will take extra good care of you by:

* reducing inflammation and disease,

* helping you to lose weight without trying too hard,

* reseting your craving so that you aren't as hungry or craving the wrong type of foods,

* helping you to feel on top of the world and giving you abounding energy.

These are just a few of the amazing benefits of that big bowl of salad! I can testify to the transformation that can happen if you are willing to take the challenge to prep a big salad a day.


Here are a few tips on how to make that habit as seamless as possible. As I explained in the Habit Stacking blog - have a tray in your fridge with the staples you want to use for your salad. Perhaps your tray has jars of olives, roasted capsicum, sauerkraut (if you've been game to try it! - the gut microbes metabolises more of the nutrients from the fermented foods for us), hummus, sun dried tomatoes, caramelised onion etc. Next, make sure you have your fresh salad veges quickly accessible in another big tub or drawer. You want to be able to pull these things out quickly and easily to add to your plate or container for lunch/dinner. You can easily prep salad for a few days at a time. I find that salads like this have so much flavour, especially from the fermented foods, that dressing is not necessary. Even if I don't add a dressing, I always drizzle olive oil on top as there are so many health benefits to this ingredient (but that's a blog for another time).


Let me know how you go with this challenge. I'd love to share some of your ideas so DM me on Insta or Facebook or email me. I'd love to hear from you about how it's going. The one thing to realise with a huge salad like this is you will need to sit down to eat it and take your time - It's not a quick, one handed meal while you work away with the other hand. This is also a great opportunity for us to be more in the moment and savour each bite. Get this habit stacked today!

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