Butter Lettuce Salad with Jicama and Avocado

Butter Lettuce Salad with Jicama and Avocado

Butter Lettuce Salad with Jicama and Avocado

Nutrition at a glance

  • Jicama is one of the best natural prebiotic sources.  Prebiotics are substances which contribute to healthy gut microflora by encouraging the production of beneficial bacteria.
  • Preliminary research has demonstrated prebiotics to increase the absorption of calcium, as well as support immune health.

Gut health (whether you like the sounds of it or not) is a health topic we seem to be hearing quite a bit about these days.  Researchers are pretty clear on the connection between brain and gut, and the overall impact having a healthy gut environment has on well-being.  We seem to hear quite a bit about probiotics, but a few of the nutrition-focused doctors I talk to these days are often talking to me about the benefits a prebiotic can provide.  It is a similar concept, but slightly shifted.

Where probiotics are bacteria specifically ingested with the intention of being retained and benefiting their new host, prebiotics are foods (specifically types of fiber) that are ingested then serve to help already established microflora flourish.  Prebiotics are an interesting concept, and generally regarded as beneficial.  There are quite a few food sources of them, including dandelion greens and jerusalem artichokes, as well as jicama.

The past couple of weeks, LA has been beat down with heat, so a simple, crisp, refreshing salad is a perfect way to eat light and let the good bacteria flourish.

Ingredients

  • 1 head butter lettuce, chopped
  • 3/4 cup jicama, cut 1/4 inch dice
  • 1 avocado, diced
  • goat cheese
  • Dressing
  • 1 T crem fraiche
  • 1 T olive oil
  • juice from 1/2 lemon
  • 1 t fresh chives, minced
  • 1/2 t fresh mint, minced
  • 2 T water
  • salt and pepper

Total Time:  20 minutes

Serves: 4

Combine all salad ingredients.

For the dressing, combine crem fraiche, lime juice, and olive oil. Whisk until smooth.  Add water one tablespoon at a time, whisking well to combine.  Stir in the chives and mint, season with salt and pepper, and stir to combine.

Enjoy

Recipe ID: 1825


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