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Polyphenol rich - gut loving - salad

When discussing gut health and micro biome restoration, my patients will tell you that I get pretty excited about bright coloured foods. Berries, red capsicum, red cabbage, purple carrots, broccoli and spinach are all examples of polyphenol rich foods that enhance the growth of indigenous beneficial gut bacteria. This salad is packed full of gut health goodness!

Polyphenol Rich Gut loving Salad


1 cup of black rice

2 medium beetroot, peeled and grated

1 medium red capsicum diced

1 cup raw cashews

1 bunch of coriander leaves, chopped

1/4 red cabbage, finely sliced

1/2 cup dried cranberries

1/2 cup olive oil

3cm piece of ginger, finely grated

2 tbs sesame oil

1/4 cup tamari


To make the salad cook the black rice as per directions on packet. Allow to cool.

Combine beetroot, capsicum, cashews, coriander, cabbage, cranberries and cooked and cooled rice in a bowl.

Prepare dressing of ginger, olive oil, sesame oil and tamari and pour over salad ingredients, stirring throroughly to combine.

#prebiotics #nutrition #naturopath #guthealth #microbiome #recipes