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  • RecipesWe love to create delicious recipes with gut health in mind. By using our recipes, you can easily create any dish knowing that it’s good for gut health! Our recipe blog also includes Vegan Recipes, Vegetarian Recipes, Gluten Free Recipes, and Paleo Recipes.
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Salads & Sides

Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

Try this warm brussel sprout caesar salad with chicken and parmesan for an easy and nourishing lunch. Brussel sprout chicken salad is great for gut health.

Prep: 15 minutes
Cook: 10 minutes
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Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

Try this warm brussel sprout caesar salad with chicken and parmesan for an easy and nourishing lunch. Brussel sprout chicken salad is great for gut health.

Warm Brussel Sprout Caesar Salad Health Benefits

Brussels sprouts… people either love them or hate them. I think they’re food worth loving. They may just look like tiny cabbages, but they are unique in their own right and pack quite a punch. They are high in protein for a vegetable; just one cup has three grams of protein, and that’s pretty good for a green leafy vegetable.

Brussels sprouts are an underrated member of the cruciferous vegetable family that includes popular powerhouse veggies like kale and broccoli. They are full of iron, potassium, vitamin C, and phytonutrients. Just a one-cup serving provides 124% of the daily recommended dose of vitamin C and significant amounts of vitamin A, potassium, vitamin B-6, Magnesium, iron, calcium, and dietary fiber.

Prebiotics in Brussel Sprout Caesar Salad

Prebiotics are natural plant-based materials from foods that make it to the intestines, essentially undigested. Thus, the prebiotic fiber provides a nutrient source for gut microorganisms to grow and thrive. These fibrous plant foods are absolutely necessary for maintaining gut microbiome health. So, when you mix probiotic-rich foods, like sauerkraut, with a variety of prebiotic foods, like Brussels sprouts, you get the best gut-nourishing effects possible! 

Brussel Sprout Caesar Salad topped with freshly shaved Parmesan and served with a side of crusty sourdough bread.

What you need to Make Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

  • Organic Chicken- I like to make sure all of my meat is organic, free-range, pastured, grass-fed, grass-finished, and regeneratively farmed. We bought a whole chicken from Iverstine Farms and roasted it in my dutch oven. So, for this salad, I used leftover roasted chicken breast meat. If you want to read my thoughts on eating for gut health and if meat should be included in a gut-healthy diet, click here.
  • Organic Brussels sprouts- I suggest buying organic whenever and wherever possible. Organic vegetables don’t contain the heavy levels of toxic pesticides that conventional fruits and vegetables do; thus, organic tends to be better for gut microbiome health.
  • Organic Cheese- Traditionally caesar salad includes shaved parmesan, so I used an organic shaved parmesan in this recipe. However, other cheeses can be fun. I’ve also used organic raw sheep and goat milk feta. I love this cheese because it is aged traditionally in oak barrels for 6 months. To read my thoughts on dairy and gut health, click here.
  • Caesar Dressing– You can choose your favorite caesar dressing. There are many dairy-free or egg-free options if you require that. I really like this dressing from primal kitchen, click here. Also, making your own dressing from scratch can be fun.
pouring salad dressing on Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

Other Ingredients You Can Add to Warm Brussel Sprout Caesar Salad

  • You can add romaine lettuce or kale for a bulkier salad.
  • Also, you can add in more toppings like olives for flavor.
  • Another option is to add croutons. I made some sourdough croutons with week-old sourdough and they were an amazing addition to this salad! Feel free to leave them out if you are gluten-free.
someone uses salad scoops to serve Warm Brussel Sprout Caesar Salad with Chicken and Parmesan into bowls.
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Salads & Sides

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Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

Thinly shaved Brussels sprouts pair perfectly with the lemon, Parmesan, and Caesar dressing flavors. Try this warm brussel sprout Caesar salad with chicken and Parmesan for an easy and nourishing lunch. Brussel sprout chicken salad is great for gut health and digestion.

  • Prep: 15 minutes
  • Cook: 10 minutes
  • Total Time: 25 minutes

Ingredients

  • ¼ cup sauerkraut, drained
  • 1 pound Brussels Sprouts
  • 2 cups cooked rotisserie chicken
  • 1/4 cup organic Parmesan cheese
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup Caesar dressing
  • 2 tablespoons lemon juice
  • salt to taste
  • croutons
  • black pepper to taste

Instructions

  1. Preheat your oven to 350° F and line a baking sheet with parchment paper
  2. Wash the Brussels sprouts well, cut off the ends and chop into shreds. 
  3. Add the shredded sprouts to the parchment paper lined pan, and place in the oven for about 7 minutes. You just want the shredded sprouts to get warm and slightly softer.
  4. Add the chopped Brussels sprouts to a bowl, with the lemon juice and onions.
  5. Add the sauerkraut and Caesar dressing to the bowl. Warm the chicken and add it to the salad.
  6. Toss until the salad is evenly coated in dressing, add more dressing to taste if necessary.
  7. Serve the salad on a plate and top it with freshly grated Parmesan cheese, black pepper, and croutons.
  8. Enjoy! 

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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fermentation food microbiology sourdough sauerkraut fermenting at home fermented foods fermented drinks
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welcome!

hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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  1. Carol
    02|15|2022

    Hi Kaitlin: I’ve been making sourdough bread for a year now and just loving every minute. I like sharing it with friends and family that enjoy that familiar and unique flavour. Unfortunately not everyone appreciates it. The more I share, the more often I can have fun baking. I’m looking forward to trying your maple cinnamon pecan version; it sounds wonderful.
    I very much enjoy your articles and always look forward to your scientific knowledge.
    Happy baking
    Carol

    Reply

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sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
LEARN ABOUT MICROBES FROM A MICROBIOLoGIST
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