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
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
Dressing:
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
-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!
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