GUT-BOOSTING RAINBOW SALAD

Gut-Boosting Rainbow Salad (inspired by the 30 a week goal)
 
This vibrant, veg-forward "couscous-style" salad is packed with fibre, colour, and flavour. Blitzed vegetables replace grains, supporting gut health and boosting your plant diversity. Great for preparing in advance and customising at mealtime with protein, healthy fats, and probiotics. The variety and amount you use is entirely up to you.
 
I discovered this veggie salad idea from Dominique Ludwig Nutrition on Instagram. I first tried it at a BBQ in my brother's house. I knew I was on to a winner when my sister-in-law and niece asked me for the recipe!
 
Base Veggie Mix (process in food processor or blender until fine, like couscous):

• ½ bulb of fennel sliced
• 1 small black radish, peeled and chopped
• 1 small beetroot, peeled and chopped
• 1 large carrot, peeled and chopped
• ½ apple (I prefer green) chopped
• 3 broccoli florets
• 3 cauliflower florets
• ½ small kohlrabi, peeled and chopped
• ½ yellow/red bell pepper chopped
• 1 or 2 slices fresh turmeric
• 2 to 3 chunky slices of fresh ginger
• Small piece fresh red chilli (to taste)
• Small handful of French beans chopped

 
Work in batches if needed to avoid over-processing. You want a couscous-like texture, not a purée.
 
To Store:
Place the prepared mix in an airtight container and refrigerate overnight (or for up to 3 days). Do not dress the salad until ready to eat.
 
To Serve (per portion):

• 1 tsp ground linseed and chia seed mix
• 1 tsp each of pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds
• 5 whole nuts - I pick from almond, Brazil, cashew, hazelnut or walnut
• 1 tbsp kimchi or fermented veg
• A small handful of microgreens
• My protein can be an egg, chicken, tuna, avocado, cheese, beans or lentils
• Drizzle of olive oil and balsamic vinegar

 
Optional extras:

• Tomatoes
• Cucumber
• Pomegranate seeds
• Sourdough croutons (1 slice, cubed)
• Diced preserved lemon slice
• Capers
• Olives
• Spring or pickled onions
• Fresh herbs

 
This salad is rich in fibre, phytonutrients, and prebiotics, nourishing your gut microbiome. Rotating fruits, vegetables, seeds, and proteins helps me meet the “30-a-week” plant diversity challenge with ease and flavour.
 
My Dessert is Berries with Cacao
 Prep the night before:

• ½ cup frozen berries, I pick from either blackberries, blueberries, cherries, raspberries or strawberries
• 1 to 2 tsp grated cacao or raw cacao nibs
• Let defrost in a container overnight in the fridge for a simple antioxidant-rich treat.

 
Enjoy!
 
Geraldine Fitzpatrick