Kick Ass Digestive Wellness Salad
This Kick Ass Digestive Wellness Salad is the perfect way to promote healthy digestion while enjoying a fresh, vibrant dish. Made with ingredients like fennel, green apple, and green grapes, this salad is packed with fiber, antioxidants, and anti-inflammatory properties, all of which contribute to a happier, healthier gut. The refreshing lime dressing brings an extra burst of freshness while aiding in digestion, making this recipe a fantastic addition to your daily routine for optimal gut health.
This Digestive Wellness Salad is not only easy to make but also incredibly beneficial for those looking for a healthy and gut-friendly recipe to enjoy during busy days. Inspired by a detox salad shared by my best friend, I swapped out a few ingredients to create this digestive powerhouse that’s simple to prepare and packed with flavor. My personal recipe includes fennel, lime, green apple, and green grapes, which work in perfect harmony to improve digestion. It’s an excellent side dish to accompany proteins like salmon or poultry. It goes wonderful alongside my Best Tasting 3 Ingredient Chicken Recipe. Plus, the option to add honey balances the tangy lime flavor, making it even more delicious. For more quick and gut-friendly recipes, check out Restorative Banana Ginger Green Smoothie and Kick Ass Ginger Immunity Bombs on NurtureMyGut.com!
Digestive Wellness Salad Ingredients:
Fennel Bulb
Fennel has a mild flavor that resembles licorice and has a texture similar to that of celery. It is rich in fiber, vitamin C, and antioxidants. Fennel contains antiviral, antimicrobial, antioxidant, anti-inflammatory, anti-anxiety, gastro-protective and memory-protective properties. It aids in digestion by promoting healthy bile production and reducing bloating. (Arabian Journal of Chemistry, 2023)
Green Apple
Rich in vitamin A, C, calcium and iron. This delicious tangy fruit is packed with soluble fiber and pre-biotics which help promote healthy gut bacteria. As I mention in many of my articles, we feed the good bacteria, and they feed us! Green apples also contribute to better digestion by regulating bowel movements. Additionally, research shows that consuming apples regularly reduce our risk for degenerative and cardiovascular disease due to their high anti-oxidant activity, specifically polyphenols. These anti-oxidants help scavenge free radicals caused by oxidative stress. (Antioxidants, 2018)
Green Grapes
Full of vitamins A, C, and K, melatonin and potassium. Green grapes have antioxidant properties that support gut health and help reduce oxidative stress. They also have a mild laxative effect, making them an excellent addition to a digestive wellness salad (Journal of Preventative Medicine and Hygiene, 2022).
Lime
Limes are rich in vitamin A, B, C, D, calcium, potassium and magnesium. They contain powerful antioxidants that supports immune function and digestive health. The citric acid in lime stimulates the production of digestive enzymes and bile activity. (Healthline, 2019)
Extra Virgin Olive Oil
Extra Virgin Olive oil contains anti-inflammatory compounds like oleocanthal, which can help reduce inflammation in the digestive tract and support healthy digestion. Long term use of virgin olive oil in the diet may reduce the development of chronic inflammatory disease. (International Journal of Molecular Sciences, 2014)
Salt
Adding just the right amount of salt can enhance digestion by balancing electrolytes and aiding in the production of stomach acid.
Raw Honey (optional)
Honey is a natural prebiotic that helps feed beneficial gut bacteria. It also adds a touch of sweetness, which balances the tartness of the lime, making this salad even more delicious! It is full of anti-oxidant and anti-microbial activity, helping to maintain a healthy gut. (Pharmocognosy Research, 2017).
How to Prep Ingredients for Kick-Ass Digestive Wellness Salad
First, chop the fennel bulb into thin slices and place it in a large mixing bowl.
Second, core and slice the green apple into small cubes, adding it to the bowl.
Third, halve the green grapes and toss them into the bowl with the fennel and apple.
Lastly, squeeze the juice of two to three limes over the mixture, drizzle with extra virgin olive oil, and season with salt to taste. Add honey for a sweet twist if desired.
How to Properly Store Kick-Ass Digestive Wellness Salad
For optimal freshness, store the salad in an airtight glass container. Glass containers are perfect for storing food because they do not leach chemicals, unlike plastic, and help maintain the integrity of the ingredients. The salad will keep in the fridge for up to three days. If you’re making it ahead, wait to add the honey until just before serving to keep the flavors fresh.
Modifications for Kick-Ass Digestive Wellness Salad
- Swap out red grapes for green grapes for a sweeter version
- Swap out green apples with ripe pineapple for added digestive health benefits
- Use Meyer lemons instead of limes for a less acidic version
Benefits of Kick-Ass Digestive Wellness Salad
This salad is a powerhouse of digestive health benefits. Fennel, with its high fiber content, helps ease bloating and supports healthy digestion. Green apples and grapes provide antioxidants and prebiotics that nourish your gut bacteria, while the lime and olive oil help stimulate the digestive process. The added honey balances the flavors and provides additional prebiotics, making this salad not just delicious but also incredibly beneficial for your gut health.
Adding this digestive wellness salad to your diet can help reduce bloating, improve nutrient absorption, and support your body’s natural detoxification processes. It’s the perfect way to promote a happy, healthy gut and boost overall wellness.
It is also very nice healthy side dish to share with family and friends at a potluck.
If you make this recipe, please rate and share your results in the comments below and be sure to tag me on my social media because I would love to see a picture of your fabulous creation! Find me on Instagram or Pinterest
Wishing you the best of health!
Ester
PrintKick Ass Digestive Wellness Salad
- Total Time: 0 hours
- Yield: 8 servings 1x
- Diet: Vegan
Description
This Kick-Ass Digestive Wellness Salad is the perfect way to promote healthy digestion while enjoying a fresh, vibrant dish. Made with ingredients like fennel, green apple, and green grapes, this salad is packed with fiber, antioxidants, and anti-inflammatory properties, all of which contribute to a happier, healthier gut. The refreshing lime dressing brings an extra burst of freshness while aiding in digestion, making this recipe a fantastic addition to your daily routine for optimal gut health.
Ingredients
- 1 fennel bulb
- 2 green apples
- large bundle of green grapes (about 3 cups)
- 2–3 limes
- 1–2 Tablespoons of extra virgin olive oil
- Salt to taste
- Optional: raw honey (to taste, for a sweet and tangy twist)
Instructions
1. Chop the fennel bulb and place it in a large mixing bowl. Halve the green grapes and add to the chopped fennel. Core and slice the green apple into small cubes, then add to the mixing bowl. (chop the apple last so it does not oxidize)
2. Squeeze the juice of 2-3 limes over the mixture, drizzle with olive oil, and season with salt to taste. For an extra touch of sweetness to complement the tangy lime, add a drizzle of honey.
3. Gently toss everything together, making sure the flavors are evenly distributed. Serve immediately as a refreshing side dish with grilled salmon, roasted poultry, or any meal that could use a digestive boost. Store in the refrigerator in a sealed container for 3 days.
- Prep Time: 15 minuts
- Method: chop
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Delicious and addictive! Could not stop “sampling” after making this. Seemingly simple combination but so flavourful…will happily be devouring and making again. Such a great way to use up grapes that have gotten forgotten in the fruit drawer!
★★★★★
I am so glad to hear you enjoyed this! Thanks for sharing your results 🙂 Best regards, Ester