Prebiotic Probiotic GUT Basics Salad

TYPED by Jane | Updated May 24, 2019

Put the following ingredients in a large glass bowl and stir. Eat immediately or refrigerate and eat later. This is a delicious, power-packed salad!

2-cups organic arugula, coarsely chopped
Arugula benefits:
Fights Cancer
Protects Eye Health
Improves Heart Health
Helps Maintain Strong Bones
Aids in Weight Loss
Improves Digestion
Helps Prevent Diabetes
Reduces Skin Inflammation and Infections
Supplies Important Vitamins and Minerals
May Act as a Natural Aphrodisiac
benefits of arugula courtesy of

2-cups organic shredded broccoli (you can buy this at Trader Joe’s, or buy whole broccoli, cook the tops for something else and then shred the stalk of broccoli or spiralize it).
Broccoli benefits:
Cancer prevention
Lowered blood pressure and cholesterol levels
Slowed aging
Better teeth and gum health
Better bone health
Prevention of prematurely aged, irritated skin
Better wound healing
Better eye health
Detoxified blood
Liver protection
Balanced pH level and regulated blood acidity
Improved hormonal health and adrenal gland functioning
Improved fertility
Increased metabolism and better management of a healthy weight
Better cognitive function, even into old age
Broccoli benefits courtesy of

4-tablespoons pepita seeds (green pumpkin seeds)
Benefits of pepita seeds
Heart Healthy Magnesium
One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral. Zinc for Immune Support including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function. Plant-Based Omega-3 Fats, Prostate Health Anti-Diabetic EffectsAnimal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.

Benefits for Postmenopausal Women: Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women. Heart and Liver Health; Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.

2-tablespoons- Juvapower is a high antioxidant vegetable powder complex and is one of the richest sources of acid-binding foods. JuvaPower is rich in liver-supporting nutrients and has intestinal cleansing benefits.* Sprinkle 7.5 grams (1 tablespoon) on food (i.e., baked potato, salad, rice, eggs, etc.) or add to 4-8 oz. purified water or rice/almond milk and drink. Use JuvaPower three times daily for maximum benefits.

2-tablespoons Spirulina-
Benefits: Detoxes Heavy Metals (Especially Arsenic), Eliminates Candida, Helps Prevent Cancer, Lowers Blood Pressure, Reduces Cholesterol, Lowers Chance of Stroke, Boosts Energy,
Alleviates Sinus Issues, offers Neuroprotection for Brain Disorders & Memory Boosting
Courtesy of
Here’s one study that shows how Spirulina combined with zinc can detox arsenic (and arsenic is often found in some baby car seats)

4-capsules Multigreens opened up and contents emptied into the bowl. Multigreens Boosts Vitality
Supports a Healthy Circulatory System
Contains Spirulina, Alalfa Sprouts, and Pacific KelpMultiGreens™ is a nutritious chlorophyll formula designed to boost vitality by working with the glandular, nervous, and circulatory systems.* MultiGreens is made with spirulina, alfalfa sprouts, barley grass, bee pollen, eleuthero, Pacific kelp, and therapeutic-grade essential oils.

4-tablespoons extra virgin olive oil
Extra Virgin Olive Oil Benefits
Protects Heart Health
Studies have found that high monounsaturated fat diets lower LDL cholesterol, raise HDL cholesterol and lower triglycerides better than lower-fat, higher-carb diets do. (4) Thanks to powerful antioxidants known as polyphenols, extra virgin oil is considered an anti-inflammatory food and cardiovascular protector. When someone’s immune system essentially begins to fight her own body as a result of a poor diet, stress or other factors, inflammatory responses are triggered that lead to dangerous, disease-causing inflammation.

olive oil, The protective effects of a Mediterranean-style diet rich in alpha-linolenic acid (ALA) from olive oil have been shown in many studies, with some finding that this type of higher-fat diet is capable of decreasing the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent! (6)
Helps Fight Cancer, Both olives and olive oil contain substantial amounts of other compounds deemed to be anticancer agents (e.g., squalene and terpenoids) as well as the peroxidation-resistant lipid oleic acid.

Olive oil Helps with Weight Loss and Obesity Prevention After reviewing five trials including a total of 447 individuals, researchers from University Hospital Basel in Switzerland found that individuals assigned to higher-fat, low-carbohydrate diets lost more weight than individuals randomized to low-fat diets. There were no differences in blood pressure levels between the two groups, but triglyceride and high-density lipoprotein cholesterol values changed more favorably in individuals assigned to the diets higher in fat. (8)

olive oil supports Brain Health
The brain is largely made up of fatty acids, and we require a moderately high level on a daily basis to perform tasks, regulate our moods and think clearly. (10) Like other sources of healthy fats, olive oil is considered a brain food that improves focus and memory.

Olive oil Fights Mood Disorders and Depression Healthy fats, including olive oil, have hormone-balancing, anti-inflammatory effects that can prevent neurotransmitter dysfunction. Low-fat diets are often linked to higher rates of depression and anxiety. Mood or cognitive disorders can occur when the brain doesn’t get a sufficient amount of “happy hormones” like serotonin or dopamine, important chemical messengers that are necessary for mood regulation, getting good sleep and thought-processing.
Courtesy of

juice of one organic lemon
benefits of lemon are: Improved Digestion
Lemons are well-known for their ability to improve digestion. A glass of lemon water first thing promotes the slow absorption of food, which helps keep insulin levels steady, and boosts nutrient absorption. But lemons aid digestion in another way too.

Lemons are high in a fiber called pectin. It’s a prebiotic, meaning it can feed the healthy bacteria in your gut (1). That means your healthy bacteria will be more abundant, which is essential for a healthy digestive system.

Unfortunately, you can’t simply drink a glass of lemon water to get this effect. Pectin is found in the pulp and peel (rind) of lemons. So, add some lemon zest as you cook to boost digestion.

Healthier Skin
Lemons can help maintain supple and youthful skin thanks to vitamin C. One lemon has 45 mg of vitamin C or about 75% of your daily needs.

Vitamin C promotes the production of collagen, a structural protein that your body uses to keep your skin firm and wrinkle-free.

Vitamin C is also an antioxidant, so it can protect your skin from aging. Between the two, it’s no surprise that researchers found a diet containing natural vitamin C can lead to younger looking skin and fewer wrinkles (2).

Vitamin C Promotes Weight Loss
If you consume lemons on a regular basis, there’s also evidence that it can help you shed some unwanted weight.
In animal studies, scientists have found that the polyphenols in lemons could prevent weight gain from poor eating choices (3).

2-tablespoon of fermented pickle juice (not pictured, and I don’t have the recipe typed up yet,) or 2 tablespoons of raw apple cider vinegar
regulates blood sugar
Enhances weight loss
Lowers blood pressure
Relieves symptoms of acid reflux
Thank you to Dr Axe for the information about the benefits of apple cider vinegar

2-tablespoon mustard seeds-they taste great and of course there is the very famous verse,
Matthew 17:20 He replied, “Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.”

Mustard seeds are packed with information:
Antibacterial: According to “The Big Book of Home Remedies,” topical application of mustard seed paste can aid in alleviating ringworm.19

Emetic: People suffering from narcotic or alcohol poisoning may consume a mustard seed decoction, as the seeds’ emetic properties aid in getting rid of toxins from the body.20,21,22

Anti-inflammatory: According to the George Mateljan Foundation, mustard seeds are not only a good source of magnesium, but also contain excellent amounts of selenium — both of these nutrients are linked to helping improve symptoms of asthma, menopause and migraines. These nutrients also reduce the risk of heart attack in people with diabetic heart disease or atherosclerosis.23

Psoriasis: A 2013 study in the Journal of Dermatology highlighted that mustard seeds may result in protection and healing against psoriasis-caused inflammation and lesions. Mustard seeds encouraged increased activities of enzymes like superoxide dismutase, glutathione peroxidase and catalase that were crucial in alleviating psoriasis indicators.29
Thank you to Dr.Mercola for the information

1-organic cucumber diced
cucumbers Protect Your Brain — Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline,1 fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer’s disease.2
Reduce Your Risk of Cancer, Fight Inflammation, Antioxidant Properties ,Freshen Your Breath
Manage Stress, Support Your Digestive Health — Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. Adding cucumbers to your juice or salad can help you meet the ideal of amount of fiber your body needs
Thank you to Dr. Mercola for…

1-large watermelon radish diced (or regular radishes if you can’t find watermelon radish)
Radishes contain significant amounts of vitamin C and several other vitamins and minerals, and a few not-so-familiar phytochemicals such as indoles.

Radishes also contain an important isothiocyanate antioxidant compound called sulforaphane, a potential cancer fighter. Furthermore, they remove bilirubin from the liver, preventing jaundice, and perform other healthful tasks like purifying kidney and urinary systems, regulating blood pressure, boosting immunity and scavenging free radicals throughout your body.

If you aren’t yet using Multigreens and JuvaPower, feel free to order them here, or message me to see how we can craft your lifestyle with essential oils, supplements and food.

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2 years ago

I can’t wait to try this someday. Thanks a lot for sharing this very informative article!

Jane Casey's Kitchen
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