Can we discuss how this 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! That’s why I try to eat as many naturally occurring probiotics in my diet.
Like I said before, I’ve been consuming “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. 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: Portobello mushrooms (scientifically called Agaricus bisporus), are high in B vitamins (especially niacin), vitamin D, and potassium, as well as antioxidants. 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.
Gut Friendly Chopped Grilled Vegetable Kimchi Salad
Ingredients
- 1 large red onion, sliced into 3-4 rounds
- 3 bell peppers, seeded and each cut in 3-4 large pieces preferably in different colors
- 4 squash or zucchini, cut in half lengthwise or a combination of both
- 1 pound asparagus, fibrous part of stem removed
- 4 ears corn on the cob, shucked
- 2 large portobello mushrooms
- 3 tablespoons olive oil plus extra for drizzling
- salt and pepper to taste
- 1 cup kimchi drained of excess liquid
- 1 clove garlic, minced
- 2 tablespoons champagne vinegar
Instructions
- Preheat your grill to medium/high heat.
- Place the vegetables on a baking sheet, liberally drizzle with oil, sprinkle with salt and pepper and toss with your hands to coat.
- 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.
- Remove the vegetables to the sheet pan and cool for several minutes or until cool enough to chop.
- While the vegetables are cooling, place 3 tablespoons olive oil, garlic and champagne vinegar in a large serving bowl and whisk to combine.
- 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.
