Recently I've recommended adding probiotic-rich foods to few folks who cringed when I said miso, kimchi or sauerkraut. I totally get it—the foods can be foreign and let's face it, when you open a package of sauerkraut or kimchi it can be pretty stinky. :D BUT, fermented foods taste delicious and can really up-level a meal when added to things like stir fries, avocado toast and sandwiches.
I love to keep a probiotic-rich sandwich, stir fry or salad topper in my fridge at all times so that I can easily add it to a meal for a flavor and nutrient boost. This salad or meal-topper is packed with heart and brain healing anthocyanins from the cabbage, hydrating water from the cucumbers and gut-healing probiotics from the kraut. Add it to sandwiches, avocado toast, buddha bowls or enjoy it by itself!
2 cucumbers (peeled if waxed, leave skin on if unwaxed) and thinly sliced
3/4 c shredded purple cabbage
3/4 c sauerkraut or kimchi, cut into 1/2" pieces
1/4 c chopped green onion
1/4 c chopped cilantro
1-2 tsp sesame seeds
red pepper flakes (optional)
3 Tbsps unsweetened rice vinegar
1 1/2 Tbsps reduced-sodium tamari
1 tsp sesame seed oil
2 tsps maple syrup
2 tsps sriracha or chili paste (optional)
2 tsps minced ginger
How to make
Place cucumbers in a bowl and sprinkle sea salt over top of them (about 1/2 teaspoon). Let sit for 10-15 minutes then squeeze the cucumbers to drain some of the water. (Dressing will be better absorbed with eliminating excess water.)
Add drained cucumbers to large bowl.
Add cabbage and chopped kraut or kimchi.
For the dressing, mix all of the ingredients in a small bowl.
Pour dressing over cucumber, cabbage and kraut.
Add cilantro and green onion.
Sprinkle sesame seeds and red pepper flakes on top.
Add to everything to help balance your gut and keep your digestion and brain happy.
Delicious and nutritious additions: Sliced radish, artichoke (for prebiotics), sliced avocado
Per serving (4 servings): 89 calories, 12.5 grams carbohydrates (9.5 grams net carbohydrates), 3 grams fiber, 3 grams protein, 3.5 grams fat, 552 milligrams sodium
Good source of vitamin B2, vitamin B6, vitamin A, vitamin C, copper
Excellent source of vitamin K, manganese, potassium
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