hearts of palm, asparagus and mint salad

I talk a lot about probiotics including where to find them and why they are so important for overall health.  What I forgot to mention is that you need to feed them!  They need food too!  They are live organisms after all!

Probiotics feed off of prebiotics or soluble fiber.  Soluble fiber are the indigestible food parts found in fruits and vegetables, mainly inulin and oligofructose.  The probiotics eat these particles and ferment them creating a healthy gut microflora, which means increased immunity for you!  Inulin and oligofructose also increase the absorption of magnesium and calcium!

So, where do we find prebiotics?

Fruits and vegetables!

(yet another reason to increase your consumption of plants!)

Notably asparagus, raw garlic, artichokes and bananas.

This salad is a perfect way to feed yourself and your bugs!

hearts of palm, asparagus and mint salad ~vegan~

Hearts of Palm, Asparagus and Mint Salad

1 bunch asparagus, trimmed and cut into 2 inch pieces

10 cherry tomatoes, halved

1 can hearts of palm, chopped

1 can butter beans, drained and rinsed

6-10 leaves fresh mint, chopped


1/4 cup extra virgin olive oil

2 tablespoons balsamic vinegar

1/2 tablespoon Dijon mustard

1 clove raw garlic, crushed

salt and pepper to taste

asparagus, hearts of palm and mint salad ~vegan~

-Lightly steam asparagus until crisp-tender, set aside and let cool.

-Whisk together salad dressing ingredients, set aside.

-In a large bowl, combine asparagus, tomatoes, butter beans, hearts of palm and mint.

-Add salad dressing and toss to coat, enjoy!

asparagus, hearts of palm and mint salad ~vegan~


chopped roasted veggie salad

Umm…quite possibly one of the best salads I’ve ever made!

The combination of warm roasted veggies, avocados and cannellini beans make this a meal-worthy salad!  Served on a bed of crisp romaine lettuce and savory dressing this salad will be a new summertime favorite!


Chopped Roasted Veggie Salad

adapted from www.pamelasalzman.com

1 bunch asparagus, ends trimmed and chopped into thirds

3 large or 6 small portabello mushrooms

1 zucchini, cut into bite sized pieces

3 scallions, chopped

2 ripe avocados, peeled and cubed

2 head romaine lettuce, chopped

1 can cannellini beans, drained and rinsed

1 cup frozen corn, thawed

extra virgin olive oil

chopped roasted veggie salad


2 tablespoons fresh lime juice

2 tablespoons rice wine vinegar

1/2 shallot, finely chopped

2 teaspoons dijon mustard

2 teaspoons raw honey

1 teaspoon sea salt

1/2 cup extra virgin olive oil

fresh ground pepper to taste

roastedveggie chopped salad


-Place asparagus, portabello mushrooms and zucchini on a roasting pan, drizzle with olive oil.

-Roast in a 375 degree oven for 30-40 minutes or until lightly browned.

-Meanwhile, add lime juice, vinegar, dijon mustard, honey and sea salt into a bowl.  Slowly add olive oil and whisk together until emulsified.  Stir in chopped shallots and fresh ground pepper.

-Arrange chopped romaine onto a large serving dish.

-When vegetables are perfectly roasted, remove them from the oven and add to a large bowl with avocado, corn, beans and scallions.

-Pour dressing on top and mix until all vegetables are well coated, place on top of chopped romaine lettuce.


roasted veggie chopped salad


garden greens with chimichurri salad dressing


The warm days, cool nights and spring showers has our garden flourishing!


Last nights dinner consisted of fresh picked greens, locally grown asparagus, roasted peppers, avocado and hemp seeds!  To top it off I made a chimichurri salad dressing with fresh basil and cilantro.


Making salad dressing is SO simple and SO much healthier than store bought alternatives that may contain poor quality oil, preservatives, hidden sugars and food coloring.  You don’t have to get fancy, a simple splash of olive oil and balsamic will do!  But, if you want to experiment, give this salad dressing a try!

Chimichurri Salad Dressing

2/3 cup olive oil

1/3 cup rice wine vinegar

½ cup fresh basil

¼ cup fresh cilantro

¼ cup water

1 garlic clove

1 tablespoon honey or agave

pinch red pepper flakes

Place all ingredients in a food processor, blend and enjoy!