With all those cruciferous vegetables and a yogurt-based dressing, this kale slaw packs a gut healthy punch. Try for yourself!
Thinking about your gut health? Everyone is paying more attention to it these days, with one of the most commonly known probiotic foods being yogurt. There are so many ways to have it, but in this recipe, we’re going to try something a little different.
Nope, not a smoothie, nor a smoothie bowl, nor parfait or a yogurt-based spread.
It’s time to use it for this delicious fall-inspired coleslaw with kolrabi and kale greens. Kolrabi is a vegetable in the cabbage family that’s crunchy and not bitter, so it adds a nice “apple like” addition. Plus, there’s some promising research that green leafy cruciferous vegetables, such as kale, may be a gut-protective food because of its high content of prebiotics (the beneficial fiber that feeds probiotics) in the form of glucosinolates.
According to one small study, there was significant difference in gut bacteria community after 14 days of a cruciferous vegetable-rich diet vs a fruit- and vegetable-free basal diet. While it’s not a leafy green, kohlrabi is also another nutrient-packed cruciferous vegetable, although it is technically more of a root which has plenty of heart-healthy fiber to help keep the digestive tract running smoothly.
Many of us know by now that yogurt contains the compounds that make it a probiotic food. Lactobacillus bulgaricus and Streptococcus thermophilus are key bacterial strains used to make yogurt, which can help maintain a healthy balance of bacteria to boost immunity and promote a healthy digestive tract. Other common probiotics you may find in yogurt include Lactobacillus acidophilus, Lactobacillus casei, and Bifidus.
Check out this prebiotic– and probiotic-filled recipe is made from a cruciferous blended coleslaw with a Sweet Curry Yogurt-Based Dressing.
- 3 cups Kohlrabi & Kale salad blend
- ½ cup Yogurt, Cream, Whole Milk
- Juice of a large lemon
- 1 Tablespoon of honey (or maple syrup)
- 1 Tablespoon Ricotta (or Whipped Cream Cheese)
- 1 Tablespoons Mayonnaise (adds to spun, silky texture – but optional)
- 1-2 teaspoons curry powder
- ½ teaspoon cinnamon
- ⅓ cup chopped date pieces
- ⅓ cup chopped walnuts
- 2 Tablespoons water (optional for consistency preference)
Enjoy this recipe…it’s good for your tummy, and oh so yummy!
Adapted from the original article.
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Lauren O’Connor, MS, RDN, RYT is a Los Angeles-based registered dietitian, yoga teacher, and founder of Nutri Savvy Health. As a health writer, menu developer, and nutritional consultant for companies and national publications, Lauren promotes whole-food nutrition towards making choices that best serve their specific health needs. Learn more about Lauren at Nutri Savvy Health.