Beets! Not everyone likes them, but if you do, they are super supportive of healthy digestion. They are full of nutrients, and if you’ve only tried them raw and aren’t a fan, try them roasted! You might enjoy them. When roasted, they take on more of a roasted sweet potato flavor and texture.
This warm salad is great for digestion because:
The greens are filled with insoluble fiber which stimulate the GI tract and alleviate sluggish digestion. Since they don’t dissolve in water, they are left intact as food moves through the digestive tract, moving things along and out of your system. Goodbye constipation! Massaging the greens with olive oil before dressing them helps to soften them so they aren’t as harsh on your stomach.
Beets support healthy bile release which helps with the breakdown of fats. When we don’t digest fats properly this can cause stomach issues & pain.
Kohlrabi is a vegetable from the cabbage family which helps is great for healthy digestion. It is high in fiber, both soluble & insoluble, helping to promote regular bowel movements & fuel healthy gut bacteria.
By having chicken with this meal, we’re following food-combination guidelines and not mixing starches with protein, which can make digestion difficult. When you mix starch & sugar with protein, your digestive system prioritizes digesting the carbohydrates as they are easily broken down, leaving the protein undigested. The protein then rots or ferments in the digestive tract causing a build up of bad bacteria leading to illness & problems down the line.
Nuts are an excellent source of healthy fat and full of vitamins & minerals which keep your body functioning optimally. They also slow the breakdown & absorption rate of carbohydrates to regulate blood sugar or energy levels.
This recipe contains sheep cheese, made of sheep’s milk, which is generally better tolerated over cow’s milk. Cow’s milk is one of the top allergens and can cause problems for many people. Sheep’s cheese is a great alternative and tastes just like (if not better) than regular cheese! Give it a shot!
Store-bought dressing often contains hydrogenated oil like canola oil which causes inflammation in the body. It’s toxic along with other artificial additives commonly found in these types of dressings. Homemade dressing is a great way to know exactly what you’re putting in your body & ensuring it contains all ingredients you can tolerate. It’s much healthier & better for you overall. This homemade dressing contains lemon which supports the breakdown of leafy greens. Nutritional yeast is high in B vitamins which are important in the digestive processes. Coconut oil is very healing as it contains caprylic acid which is a natural antibacterial, antifungal, & anti-inflammatory. Great for fighting off candida & supporting healthy digestion.
Warm Beet Salad with Roasted Chicken
prep time: 10 minutes
cook time: 10 minutes
total time: 20 minutes
servings: 1
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Ingredients: • 2 cups of mixed greens (I used spinach & kale) • 1 tbsp extra-virgin olive oil • 1 tsp garlic powder • 1 tsp paprika • 1/4 tsp oregano • 1/4 tsp salt • 3oz organic, free-range thin sliced chicken breast, diced • 1.5 small beets (or 1 large), peeled & diced • 1/2 medium kohlrahbi, leaves & skin removed, diced into strips • 1 handful of nuts (I used walnuts & almonds) • Optional: sheep’s cheese, grated
Homemade Salad Dressing: • 1/2 cup olive oil • 2 tbsp coconut oil • 1/2 cup nutritional yeast • 3 tbsp apple cider vinegar • Squeeze of juice from 1/4 lemon • 1 tsp garlic powder • 1 tsp ground ginger • Salt & pepper to taste
Instructions: 1. Wash your greens. In a large bowl, use your hands to massage your greens with olive oil & set aside.
2. I use an air fryer to roast my chicken, but if using the oven, preheat to 375 F. Mix garlic powder, paprika, oregano, and salt together in a small bowl. Add chicken & coat with seasoning mix.
3. Peel & dice beets into cubes. Add chicken & beets to air fryer and roast for 10 min (or on a baking sheet in the oven for 15-20 min).
4. While chicken & beets are roasting, prepare the kohlrahbi. Peel & dice into thin strips. Once chicken & beets are done, dice up the chicken & add both on top of your greens.
5. Add nuts to the air fryer or oven & roast for a few minutes to get them toasted. Remove from oven & add to salad. Top with kohlrahbi and grated sheep’s cheese, if desired.
5. Mix all ingredients for dressing in a mason jar or bowl. Drizzle desired amount over salad. Refrigerate any leftover dressing. Enjoy!
ABOUT JENN
Jenn Horowitz, FNTP, CPT is a Functional Nutritional Therapy Practitioner and Certified Personal Trainer who works to address the root cause of illness. Jenn is the founder of JTH Wellness, a holistic health nutrition counseling practice specialized in helping people with stomach problems take control of their health through nutrition and lifestyle changes. Jenn works to support and educate others so that they can enjoy life again, pain and worry free. Learn more about Jenn’s nutrition counseling services and schedule a free 15-minute discovery session by visiting her website, http://www.JTHwellness.com.