The Ultimate Debloat Salad

The Ultimate Debloat Salad

The gut-friendly salad our founder swears by.

Summer is the best time for salads, but even though they're packed with health-boosting phytonutrients, too much raw food can leave your digestion system a little frazzled.

Vegetables are high in both soluble and insoluble fibre, which lends them their microbiome-promoting properties. Cellulose, an insoluble fibre found in most vegetables, can be particularly difficult to digest, so ramping up your intake can easily overwhelm the system, causing gas, bloating and a general feeling of pressure. Enter the 'Debloat Salad'. 

This salad is our go-to summer staple to combat bloating and digestive issues. We pre-cook the main vegetables in this salad because cooking vegetables - even lightly - will start to break down cellulose, making them more readily digestible. 

We also use low FODMAP vegetables, which is one of the reasons it is so gut-friendly, and are liberal with fennel, another incredible gut-focused vegetable that promotes motility, decreases bloating and can combat cramping. Even the dressing works hard. It's packed with phytonutrients that combat bloating - like ginger, apple cider vinegar and cilantro.  

We prep extra cooked vegetables for this one so we can enjoy the salad throughout the week

To make ahead: 

1 large bulb fennel - sliced 
1 large courgette - sliced into rounds and then halved
1 tsp coconut oil
(This makes enough for multiple salads. For a single serving, only cook what you'd like to eat)

Green Detox Dressing Ingredients:

1-inch ginger, peeled and roughly chopped
1 Medjool date 
100g coriander, washed  
3 tbsp apple cider vinegar 
5 tbsp olive oil 
2 tbsp tahini 
Sea salt to taste

To Serve:

A handful of grape or cherry tomatoes 
1/2 ripe avocado 
1 tbsp sunflower seeds 
A few slices of cucumber, halved 
2-3 handfuls of spinach 
1 tsp runny tahini (optional)
Sumac (optional)

Method:

  1. Heat about 1/2 inch of water in a large frying pan. Sauté fennel and courgette until soft and water has evaporated, about 10 minutes. Add 1 tsp of coconut oil, some sea salt, and brown for a few minutes. Store in the fridge for a few days to use across multiple servings. 
  2. To make the dressing. Add everything together in a blender or nutribullet with about 1/2 cup water. Blend and taste - we like this to be really tangy, but you can adjust to your liking by adding more tahini/oil/vinegar. This will store in the fridge for 1 week and is also delicious on brown rice or quinoa with mixed vegetables. 
  3. To assemble. Put the spinach in a bowl with tomatoes, avocado, sunflower seeds, cucumber and some of your cooked fennel mixture. Top with detox dressing, some sunflower seeds and a drizzle of tahini. Serve as is, or top with your protein of choice. 

For extra support:

If your digestion is struggling from more travel, socialising, and indulgent meals this summer, we recommend our cult-favourite Digest + Debloat. Use daily or ad-hoc when you need a little extra support.

SHOP DIGEST + DEBLOAT

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