Prebiotic Nicoise Salad

This is a perfect salad for people who like to meal prep. Simply prepare the pieces then arrange when it is time to eat. The potatoes add a gorgeous color and prebiotic benefits. 

Recipe and photo adapted from Bon Appetite. 

INGREDIENTS: (makes 2 salads)

• 2 handfuls small purple potatoes (if you can't find purple any kind is OK).
• 2 handfuls green beans, trimmed
• 2 pastured eggs, (soft or hard boiled)
• 2 tablespoons capers
• 8 ounces fresh wild salmon filet
• 4 handfuls of greens (butter lettuce, spinach, baby kale, mache, all work wonderfully)
• Olives: any kind you like and as many as it takes
• Oil for dressing (olive or avocado oil, or a flavored olive oil such as lemon would work)
• Dijon 
• Fresh herbs optional: dill, basil, tarragon, whatever you think
• Salt and Pepper

INSTRUCTIONS:

• Start by boiling then cooling your potatoes, eggs, and green beans. (best if prepared in advance) Prepare them separately because they each require different cooking times. 
• Cook salmon in a pan over medium heat. Start with a drizzle of oil in the pan, get it hot. Season salmon with salt and pepper. Add to pan skin side up. Cook until you see the opaqueness rise to about halfway up, then flip. Cook another 3-5 minutes until the desired doneness. (You can prep this in advance if you prefer it cold. OR buy some cooked salmon filet from the deli. Even smoked salmon will work here.
• Make dressing in a small bowl. Start with about 2 tablespoons oil and 1 tablespoon dijon. Add a dash of salt and pepper. Taste and adjust. When it tastes good, you're ready. 
• To serve, toss greens with dressing and divide among two plates or large bowls.
• Arrange salmon, potato, egg, green beans, capers and olives on top. Drizzle extra dressing over the top and enjoy!

Why Eat More Prebiotics?

Prebiotics are a type of non-digestible fiber that serves as the fuel for the beneficial bacteria in your gut.

Underconsumption of prebiotic foods can lead to:

• poor indigestion
• higher levels of inflammation
• lower immune function
• higher likelihood of weight gain
• raised risk for various chronic diseases.

Most Americans aren't eating enough prebiotic foods but you don't have to be one of them because we have your back. 

Here's a short list of prebiotic foods to improve your microbiome.

• raw jicama (pairs well with guacamole)
• yellow/green banana (no brown spots)
• raw or cooked onions
• pickled raw asparagus/or lightly blanched
• raw apples (an apple a day...)
• cooled potato (like in this recipe!)

Why is feeding the good guys important?

When you eat a variety of prebiotic foods, your good bacteria has the fuel to produce short-chain fatty acids that fuel your colon cells, including butyrate which is important for a healthy intestinal lining. Happy colon, happy you.

Your microbiome is a beautiful garden. Be sure to tend to it by eating a wide variety of vegetables every day.