Makes 4 servings
Ingredients
- 1 cup refrigerated sauerkraut, lightly drained
- 1 medium raw beet, peeled and shredded
- 2 medium carrots, shredded
- 1 crisp apple, cored and shredded or thinly sliced
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 2 tablespoons chopped walnuts or pumpkin seeds
- 2 tablespoons chopped parsley or dill
- Black pepper to taste
Directions
Combine the sauerkraut, beet, carrots and apple.
Whisk together the olive oil, lemon juice and mustard.
Toss the dressing with the salad.
Add walnuts and herbs immediately before serving.
Refrigerate for 15–30 minutes to let the flavors blend.
Why it supports the microbiome
- Sauerkraut: may supply live cultures when refrigerated, unpasteurized and not heated.
- Beets, carrots and apples: provide different fibers and plant polyphenols.
- Apple: contains pectin, a fermentable fiber used by intestinal microbes.
- Walnuts: add fiber, polyphenols and unsaturated fats.
Patient-friendly tip
Start with about ½ cup of salad. Patients prone to bloating, IBS or SIBO may tolerate a smaller portion better. Sauerkraut can also be high in sodium, so it may be lightly rinsed for patients limiting salt, although rinsing may remove some of the live microbes. Choose sauerkraut labeled “raw,” “unpasteurized,” or “contains live cultures.”