Veggie Mash-up – Medicine for Your Gut Microbiome

The Veggie Mash-up recipe was created by Dr. Datis Kharrazian. It is medicine for your gut microbiome, immune system, brain, and overall health. It is a medicinal food for folks that need to

1) heal leaky gut

2) improve the quality and quantity of gut flora

3) heal food intolerances

4) improve immune tolerance due to autoimmune disease

Why? We eat mono diets (few foods) and need more diversity. Our gut microbiome is a key to health and we need to feed it. There are three ways to support our gut – Probiotics, prebiotics, and phytochemicals. Fresh local organic vegetables give us all three while avoiding pesticides and other harmful substances. AND it is not ANOTHER pill!!

How? Go to the grocery store or farmer’s market and pick out 12-20 fresh herbs and vegetables. Choose a few from each category below.

**See the picture above for my selection, which included radish, fennel, ginger, black radish, turnip, bok choy, brussel sprout, carrot, beet, onion, zucchini, broccolini, kale, cilantro, parsley, endive, jerusalem artichoke

All veggies are used raw. Scrub to clean or wash. Peel only tough skins like parsnip, beet, and turnip. Pulse ina food processor. Mix all together in a large bowl.

Put small amounts in glass jars (preferable) and freeze. Pull one jar out at a time and store in the fridge. Use in a couple of days. Take 2-5 T a day depending on taste and size. Add to smoothies, scrambled eggs or just water.

Root vegetables (good for resistant starch/prebiotics) – carrot, beet, radish, black radish, turnip, parsnip, daikon radish, gobo

Green vegetables/cruciferous (good for detoxification and anticancer) -kale, collards, broccoli, cauliflower, kohlrabi, cabbage, brussels, bok choy

Fresh herbs (antimicrobial/biofilm busting) – oregano, parsley, cilantro, garlic, nettles, basil, mint, dill, ginger root, turmeric root

Other vegetables – chard, spinach, arugula, mushroom, radish greens, carrot tops, Zucchini, asparagus, celery,  dandelion greens, endive, fennel, onion, leek, shallot, radicchio

How to take? Eat 2 Tblsp a day in water or food