Healthy Microbiome Friendly Salads

Healthy Microbiome Friendly Salads








“To make a good salad is to be a brilliant diplomatist-the problem is entirely the same in both cases.  To know how much oil one must mix with one’s vinegar.”  William Shakespeare


You can enjoy these salads, both as a meal size or an accompaniment to a main meal, throughout the cleansing phase and continue to use them while in the maintenance phase. These salads are all vegetarian, but most have the options of adding shrimp or broiled chicken strips.


Basic Salad


1 medium tomato or 1 dozen cherry tomatoes

2 sliced sucrine lettuce hearts

1 small cucumber, sliced into quarters

1 avocado, sliced into cubes

¼ pack organic feta cheese (optional)

2 strands of chopped kale


Great additions: Broccoli, cauliflower, red or yellow peppers, avocado hearts.


Salt and pepper for taste and toss with olive oil and fresh lemon or olive oil and 2 tsp balsamic vinegar (or apple cider vinegar).





Spinach Salad


10 oz Fresh baby spinach leaves

Cherry tomatoes, sliced in half

¼ red onion, thinly sliced

¾ cup crumbled feta cheese

¼ cup olive oil

2 tablespoons balsamic vinegar (contains acetic acid, which contains probiotic compounds)

1 teaspoon Dijon mustard

½ avocado if desired


Combine spinach, tomatoes and onion and avocado (optional) and salt and pepper as desired.  Then mix olive oil, mustard and balsamic well, and toss with salad.






Greek Salad


1 whole cucumber, sliced into chunks

1 whole red pepper, sliced into chunks

¼ red onion, sliced in half-moon slices

¼ cup feta cheese block, cut into thick cubes

Kalamata olives



Salt and pepper to your taste and toss with organic olive oil. A Mediterranean classic. 





Quinoa, cucumber, tomato avocado salad


1 cup quinoa

2 cucumbers, minced

2 cups tomatoes, diced

½ grapefruit, peeled and cut into segments

1 tangerine, peeled and segmented

1 avocado


Salt and pepper to taste and toss with olive oil and fresh lemon.





Quinoa Salad


1 cup uncooked quinoa, rinsed

2 cups water

1 ½ cups cooked chickpeas

1 medium cucumber, chopped

1 medium red pepper, chopped

¼ chopped red onion

2 strands of kale, chopped

1 clove garlic pressed

1 cup parsley, chopped


Salt and pepper to taste, and toss with ¼ olive oil and ¼ lemon juice.






Kale salad


1 small bunch kale, chopped

½ jicama, peeled and thinly sliced

¼ cup pine nuts or sunflower seeds


Salad dressing:


½ cup olive oil

1/3 cup apple cider vinegar

2 teaspoons balsamic vinegar or ½ fresh squeezed lemon

1 teaspoon organic Dijon mustard

½ clove garlic


Mix ingredients and stir well.






Fennel and Zucchini Salad


1 medium bulb fennel

2 medium zucchinis

4 tablespoons olive oil

1 tablespoon apple cider vinegar

¼ lemon, squeezed

Salt and pepper to taste


Trim ends and stems from fennel and slice the bulb thinly.  Slice zucchini thinly as well and mix together in salad bowl.  Whip salt, pepper, vinegar and lemon juice for dressing and toss with salad.








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