Gut-Friendly Rainbow Salad Jar

If you’re looking for a simple way to boost your gut health, this Rainbow Salad Jar is the perfect place to start. It’s packed with fibre, colourful plant foods, and natural probiotics to help support a healthy, balanced gut. Plus, it’s quick to prepare, easy to customise, and makes a delicious, nourishing lunch or light dinner. Every bite is full of the variety your gut microbiome loves—and it’s a brilliant way to work towards your 30 different plant foods a week without even thinking about it!

Ingredients

• ½ cup cooked quinoa (or swap for brown rice)

• ½ cup chickpeas (cooked and rinsed)

• ½ cup grated carrot

• ½ cup red cabbage, shredded

• ½ red pepper, diced

• ½ cucumber, diced

• Handful of spinach or rocket

• 2 tbsp sauerkraut (for gut-friendly probiotics)

• 1 tbsp mixed seeds (like pumpkin and sunflower)

• Fresh herbs like parsley or coriander (optional)

Dressing

2 tbsp olive oil

1 tbsp apple cider vinegar (raw, with the ‘mother’)

1 tsp Dijon mustard

Juice of ½ lemon

Pinch of salt and pepper

Method

Layer all the ingredients into a large jar or bowl, starting with the quinoa and chickpeas at the bottom.

Whisk together the dressing ingredients and pour over when ready to eat.

Shake or stir everything together and enjoy!

Why this is good for your gut:

Fibre from veggies, quinoa, and chickpeas

Prebiotics from raw veggies and sauerkraut

Polyphenols from colourful plants and olive oil

Probiotics from fermented sauerkraut

Looking after your gut doesn’t have to be complicated—it’s often about simple, colourful meals like this that add up over time. Give this Rainbow Salad Jar a try and see how easy (and delicious) it can be to support your gut health naturally. I’d love to hear how you get on—leave a comment below or tag me if you share your creation on social media!