Instead of finding foods to eliminate from our diets this year, let’s focus on adding more good things in. Our suggestion? Eat more plants. Meal prep these mason jar salads with our kefir ranch dressing to make it easy to enjoy a colorful, wholesome lunch. Check out our recipe video HERE.
Cultured Dairy: The Nutrition Benefits You Actually Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health.
Prebiotics + Probiotics = a Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive system.
Ingredients
- 1-2 tbsp Kefir Ranch
- 2 cups chickpeas (garbanzo beans) drained, rinsed
- 1 cup carrots sliced
- 1 medium red bell pepper chopped
- 1 medium yellow bell pepper chopped
- 2 cups red cabbage chopped
- 1 cup chopped cucumber
- 8 cups assorted salad greens like mixed spring lettuce, arugula
- ½ cup raw sunflower seeds
- ¼ cup Farmer Cheese
Directions
- Make Kefir Ranch
- Season vegetables with salt and pepper if desired; mix well
- Evenly divide dressing between 4 one-quart Mason jars. Set aside.
- Evenly layer chickpeas, carrots, bell peppers, cabbage, cucumber, salad greens, and sunflower seeds on top of dressing in jars.
- Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.
