Try these five gut-supporting salad recipes

Your gut health is a key part of your overall health and wellbeing, and the first and best thing you can do to support your gut health is eat a balanced diet filled with the foods your gut loves.

Those are called gut-positive foods. They have a positive effect on your gut microbiome because they support the diversity and growth of beneficial bacteria your gut needs to function at its best.

A majority of your daily calories – at least 60% – should come from gut-positive foods like whole grains, fruits and vegetables as well as fermented foods. It may seem like old news that whole grains, fruits and vegetables are good for you, but the reality is that 90% of Americans are not eating enough fruits & vegetables.

When life gets busy or hectic, it’s easy to rely on convenience foods, which are typically the opposite of gut-positive – aka gut negative. Here are a few gut-healthy recipes to help you up your gut-positive food game. You can also use them as inspiration to tweak your own favorite mixed green or chicken salad recipes. And most come together in minutes so you can easily prepare them no matter what life is throwing at you.

Lentil tomato salad

This recipe serves four and takes only 5 minutes to prepare.

Ingredients:

• 1½ cups cooked lentils
• 1½ cups cherry tomatoes, halved
• ¼ cup white wine vinegar
• ⅓ cup chives
• Salt to taste
• Fresh basil to taste
• Fresh parsley to taste
• Olive oil to taste

Instructions:

1. Add all ingredients to a small bowl and toss to combine.
2. Serve immediately or refrigerate in a covered container to allow flavors to meld.

Pesto Chicken Salad

This recipe serves three and takes about 20 minutes to prepare.

Ingredients:

• 10 oz chicken breast, sliced
• 6 oz cherry tomatoes, sliced
• 2 tbsp pine nuts
• 6 oz arugula
• 2 tbsp olive oil
• 1 tsp lemon juice
• Salt to taste
• Black pepper to taste

Instructions:

1. Season sliced chicken with salt and pepper, then cook over medium-high heat in an oiled skillet for 3 minutes on each side or until cooked through.
2. Place arugula and tomatoes on a plate. Season with oil, salt and lemon juice.
3. Top with cooked chicken breasts and pine nuts to serve.

Mexican Salad Bowl

This recipe serves two and takes about 15 minutes to prepare.

Ingredients:

• 2 tomatoes, diced
• 1 avocado, diced
• 1 cup lettuce, chopped
• 6 oz cooked chicken breast, sliced
• ½ cup green bell pepper, diced
• ½ cup cauliflower, diced
• 1 hard-boiled egg, quartered
• 2 tbsp olive oil
• Salt to taste
• Black pepper to taste

Instructions:

1. Combine all ingredients in a bowl and season with olive oil, salt and pepper to serve.

Arugula Salad with French Lentils, Smoked Chicken and Roasted Peppers

This recipe serves six and takes about 45 minutes to prepare.

Ingredients:

• ½ pound French green lentils
• 14 oz low-sodium chicken broth
• 1 cup water
• 4 sprigs thyme, plus ½ tablespoon fresh thyme leaves
• 2 red bell peppers
• 2½ tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon balsamic vinegar
• ½ teaspoon coarse salt
• 6 oz baby arugula
• 6 oz smoked skinless, boneless chicken breast

Instructions:

1. In a medium saucepan, combine lentils, broth, water and thyme sprigs. Bring to a boil, reduce heat to medium-low and simmer uncovered until lentils are tender. Drain and set aside in a bowl to cool.
2. While lentils are cooking, roast red peppers over a gas flame or under the broiler, turning occasionally until blackened. Place in a heat-proof bowl, cover with plastic wrap and let stand until cool. Peel, seed and cut peppers into ½-inch strips then place in a small saucepan with ½ tablespoon oil. Cover and cook gently over low heat for about 10 minutes.
3. In a large bowl, whisk together vinegars, salt, thyme leaves and remaining 2 tablespoons oil. Add half of the dressing to the lentils and toss to coat. Add arugula, chicken and cooled pepper strips to the remaining dressing and toss.
4. Season both salads with salt and pepper to serve.

Cherry and goat cheese spring salad

This recipe serves four and takes about 5 minutes to prepare.

Ingredients:

• 6 cups mixed greens
• 1 cup sweet cherries, pitted and halved
• 2 oz goat cheese
• ¼ cup toasted pumpkin seeds
• ¼ cup French vinaigrette

Instructions:

1. Combine all ingredients to serve.

Nutrilite Begin 30 Holistic Wellness Program

The above recipes come from the Nutrilite™ Begin 30 Holistic Wellness Program, an all-encompassing wellness program that provides guidance on gut health through improving the way you eat, drink, move and think. While focusing on food for gut health is a key part of taking care of your gut, it’s important to look at other lifestyle habits, too.

The app-based program is built around four wellness pillars: nutrition, hydration, physical activity and mindfulness. It provides suggestions and tips on how to consume a largely plant-based diet rich in antioxidants, drink at least two liters of water each day, get regular exercise and practice mindfulness. It also offers recommendations for gut-supporting supplements and recipes and a way to track your progress as you make changes.

The holistic approach is designed to reset your whole body for overall health and wellbeing. Ready to learn more about supporting your gut health through healthy lifestyle habits and supplements? Check out the Begin 30 Holistic Wellness Program and get started. And find more gut-healthy recipes on Amway Discover.