Gut Boosting Salads: The Urban Shaman Guide

A versatile salad that can be made in so many ways and packed with the nutrients, probiotics, and prebiotics you need to balance your microbiome. With the multitude of varieties that you can find for fermented salads/vegetables always try to pair it with fat such as avocado, cheese, or nuts

Pick 1-2 Vegetables 

Cucumber (1 medium sized OR 2 Mini)

Tomato (1 medium sized or handful of baby tomatoes)

Pepper (1 whole pepper)

Carrot (1 whole carrot, or handful of baby carrots)

Roasted Beets (pre-made or leftover) 1 medium or 2 small 

Pick 1-3 Fermented Foods

Pick 1 (3 TBS) Pick 2 (1.5 TBS Each) Pick 3 (1 TBS EACH)

Kimchi 

Saurkraut 

Vegetable Saurkraut (such as beet, carrot, mixed, taqueria blend)

Test and taste! Find what works for you, there are a variety of blends available 

Pick 1 Fat

Avocado (1/2 Avocado)

Cheese (recommended goat, feta or other semi-hard creamy cheese) 2 TBS

Shredded Cheese 2 TBS

Nuts/Seeds of your choice 2 TBS

Pick 1-2 Leafy Greens

Recommended 1 cup roughly chopped/shredded in TOTAL 

Arugula 1 cup  

Kale 1 cup 

Cabbage/Purple Cabbage 1 cup 

Lettuce (any variety) 1 cup 

Dandelion Greens  1 cup 

Any leafy greens you have

Protein Boost 

Roasted Tofu Croutons 1/2 Cup 

Any beans of your choice 1/3 Cup 

Adventurous Option 

Pick 1 Fruit 

Apple 

Peach 

Pear

Nectarine

Nutritional Yeast 2 TBS

Pink Himalayan Sea Salt 1.5 tsp

Optional Black Pepper 1 tsp 

Optional Extra Virgin Olive Oil 1 TBS

Optional Fresh Lemon/Lime or 1.5 tsp Vinegar (apple cider) 1/2 lemon-1 whole lemon