Gut Friendly Chopped Grilled Vegetable Kimchi Salad

Can we discuss how this Chopped Grilled Vegetable Kimchi Salad is about to change your life in so many ways? Let me explain!

If you know me, you know that gut health has been high on my priority list the last few years. Your gut is connected to everything in your body, so keeping it in tip top shape is super duper important! In addition to eating naturally occurring probiotics in my diet (I’ll get to that in a bit), I’ve started taking Seed’s  DS-01™ Daily Synbiotic, a 2- in-1 prebiotic and probiotic, and my body feels great!

I’ve been taking Seed’s DS-01™  for a few months now, and it’s incredible the difference I’ve seen in such a short time. I’ve noticed an ease in bloating and I’m super “regular” (TMI?) to say the least.  DS-01™ supports digestive health and was formulated by scientists for whole body benefits beyond the gut too — including skin health, heart health, and micronutrient synthesis. My skin has been glowing lately, super clear and smooth and just overall feels healthier, and I’m thankful to know that DS-01™ is also keeping my heart healthy! It’s a win-win!

The “gut health” space can get confusing with everyone pitching their fix, and it’s really tough to find the evidence backing up everyone’s claims. It’s overwhelming and noisy! I’m so thankful to have found Seed for their precision, scientific rigor, and commitment to science communication and education, and I can be confident that I’m taking something that will actually work.  

Another thing I’m obsessed with about Seed is that all of their packaging is environmentally friendly. DS-01™ capsules come in a reusable glass container and refills are sent once a month in a home compostable-safe, biofilm pouch and are cushioned by a dissolvable and compostable barrier foam made from corn. I’ve made an effort to use more sustainable materials in my daily life, so it’s refreshing to know that these are in line with that, and reduce our imprint on Earth!

Like I said before, I’ve been consuming what I thought were “probiotic foods” naturally in my daily life for years—whether it be in fermented foods such as kimchi or foods high in fiber such as asparagus, bell peppers, and portobello mushrooms. And while these foods help support healthy digestion, they do not meet the internationally recognized definition of a probiotic. All this to say—fermented foods are extremely nutritious, but to benefit from a probiotic, it’s important to choose one that adheres to FDA regulations, and even higher global standards like the European Food Safety Authority (EFSA) and Japan’s Foods for Specified Health Uses (FOSHU). That’s exactly what Seed does! 

I wanted to share a recipe that goes hand in hand with Seed’s mission of gut health and beyond! This Chopped Grilled Vegetable Kimchi Salad is next-level, and I’ve been making it regularly for a few months now and since summer is here, I’ve got the grill fired up to make it part of our dinner rotation and even doubling it to place on tops of greens for lunch salads.

Here’s a list of some of the veggies in the salad that make it taste irresistible and happen to be incredibly good for your body too: 

Asparagus: naturally rich in prebiotic substances and particularly high in insoluble fiber (which adds bulk to stool and supports regular bowel movements). It also contains soluble fiber, which acts as fuel for your gut microbes through fermentation. This fermentation process releases short-chain fatty acids (SCFAs) that provide important anti-inflammatory processes in your body.

Onion: an excellent source of vitamin C, folic acid, flavonoids and phytochemicals (Phytochemicals are compounds which can have beneficial effects in our body. They are best studied for their antioxidant properties)

  • Vitamin C can increase short chain fatty acid (SCFA) production and promote microbial diversity. SCFAs are involved in gut health through a number of different mechanisms and effects—intestinal barrier function and integrity maintenance, mucus production, and protection against local inflammation. SCFA’s are also a fuel source for colonocytes (your colon cells)
  • Flavonoids undergo extensive metabolism by colonic bacteria after ingestion. 
  • Folate (vitamin B9) is a water-soluble vitamin naturally present in a variety of foods and functions as a coenzyme in many metabolic processes in the body—the synthesis of DNA/RNA and methylation reactions, for example. When consumed, food folates are hydrolyzed to the monoglutamate form in the gut prior to absorption by active transport across the intestinal mucosa.

Kimchi: a fermented food, so it is filled with bacteria from the fermentation process. Fermented foods may offer a variety of potential health benefits and kimchi has been shown to potentially increase dietary fiber levels and the abundance of short chain fatty acid production (although evidence is limited). 

A diet rich in fermented foods may also enhance the diversity of gut microbes and decrease molecular signs of inflammation. 

Zucchini: 

Two particular phytochemicals in zucchini have been studied for their effects in degenerative conditions like macular degeneration —lutein and zeaxanthin 

Portobello mushrooms (scientifically called Agaricus bisporus), are high in B vitamins (especially niacin), vitamin D, and potassium, as well as antioxidants.

Portobello mushrooms: studied for a wide variety of beneficial health effects, from antioxidant effects to immuno-stimulatory and antitumor activities. Several years ago I spent the day at the City of Hope Hospital and while having lunch with a group of doctors they told me if I was going to eat one food it should be mushrooms. Not only are they delicious and versatile in recipes, but also an important part of your weekly diet. 

Bell peppers: contain many essential nutrients—including vitamins C, A, B6, E and Folate, and are an excellent source of antioxidants, including flavonoids.

  • Vitamin C can increase short chain fatty acid (SCFA) production and promote microbial diversity. SCFAs are involved in gut health through a number of different mechanisms and effects—intestinal barrier function and integrity maintenance, mucus production, and protection against local inflammation. SCFA’s are also a fuel source for colonocytes (your colon cells)
  • Flavonoids undergo extensive metabolism by colonic bacteria after ingestion. 
  • Folate (vitamin B9) is a water-soluble vitamin naturally present in a variety of foods and functions as a coenzyme in many metabolic processes in the body—the synthesis of DNA/RNA and methylation reactions, for example. When consumed, food folates are hydrolyzed to the monoglutamate form in the gut prior to absorption by active transport across the intestinal mucosa.

Now that I’ve filled your brain with tons of inspiring gut related info, it’s time to get cooking this delectable Chopped Grilled Vegetable Kimchi Salad that will be your go to when friends ask you to bring a dish over so you can spread the wealth.

comment on this post

Gut Friendly Chopped Grilled Vegetable Kimchi Salad (4-6 servings)

Prep Time: 10 mins Cook Time: 15 mins

egg free

nut free

dairy free

gluten free

Ingredients

  • 1 large red onion, sliced into 3-4 rounds
  • 3 bell peppers (preferably in different colors), seeded and each cut in 3-4 large pieces
  • 4 4 squash or zucchini, cut in half lengthwise
  • 1 pound asparagus, fibrous stems removed
  • 4 ears corn on the cob, shucked
  • 2 large portobello mushrooms
  • 3 tablespoons olive oil, plus more for drizzling
  • salt and pepper to taste
  • 1 cup kimchi
  • 1 clove garlic, minced
  • 2 tablespoons champagne vinegar

Preparation

  1. Preheat your grill to medium/high heat.
  2. Place the vegetables on a baking sheet, liberally drizzle with oil, sprinkle with salt and pepper and toss with your hands to coat. 
  3. When your grill is hot place the vegetables directly on the grill and cook, turning occasionally to create grill marks on each side. Asparagus will take a total of 3-4 minutes, onions, bell peppers, mushrooms and squash 4-5 minutes and corn 5-6 minutes or until fork tender and lightly charred. 
  4. Remove the vegetables to the sheet pan and cool for several minutes or until cool enough to chop.
  5. While the vegetables are cooling, place 3 tablespoons olive oil, garlic and champagne vinegar in a large serving bowl and whisk to combine.
  6. Chop the vegetables into 1 inch bite size pieces, place in the bowl with the kimchi and using your hands, toss the vegetables to coat evenly. Season with more salt and pepper as needed.
Make N' Share!
Post a picture of any Weelicious recipe you make on Instagram - I wanna see them! Just tag @weelicious
Hi, I’m Catherine. Mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.

leave a comment

1 comments

  • Breelicious

    [Comment awaiting moderation]

    leave a comment