Serves: 2
A colorful, probiotic-rich slaw that supports gut diversity, reduces inflammation, and delivers prebiotics, probiotics, and postbiotics—all in one bowl. Add a protein and some beans to turn it into a balanced, gut-healing, satieting meal.
Ingredients:
- 2 cups shredded red cabbage (rich in anthocyanins and fiber)
- 1 cup shredded carrots
- ½ cup raw sauerkraut or kimchi
- ½ cup chopped parsley or cilantro (polyphenols and bitter greens)
- 1 Tbsp extra virgin olive oil
- 1 Tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- Pinch of sea salt and black pepper
Optional Add-Ins (to make it a full meal):
- ½ cup cooked beans or lentils
- Grilled chicken, wild salmon, or two boiled eggs
Instructions:
In a large bowl, toss together cabbage, carrots, parsley or cilantro, and fermented veggies.
In a separate small bowl, whisk together olive oil, vinegar, mustard, honey, salt, and pepper.
Pour the dressing over the slaw and mix well to combine. Let sit for 10 minutes to soften and blend flavors.
Add beans and/or protein just before serving to build it into a satisfying, microbiome-friendly meal.
Why it’s great for gut health:
Fermented foods like sauerkraut and kimchi provide beneficial bacteria (probiotics), fermentation byproducts (postbiotics), and natural prebiotic fibers that help reduce inflammation, feed good microbes, and support gut lining integrity. Red cabbage and carrots are also rich in fiber and polyphenols, which act as prebiotics to nourish your gut microbes. When combined, this slaw delivers all three components your microbiome needs to thrive: prebiotics, probiotics, and postbiotics. It’s a powerful and delicious tool for rebuilding gut health. Bonus: it’s perfect for batch prep so you can enjoy gut support all week long.
Parsley and cilantro also support detoxification pathways, while olive oil and vinegar enhance nutrient absorption and blood sugar balance.
Add beans or protein to extend satiety, support muscle mass, and make it a complete, nourishing meal.