The Veggie Mash-up recipe was created by Dr. Datis Kharrazian. It is medicine for your gut, your immune system, your brain and your overall health.
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, the 3 P’s. Fresh local organic vegetables give us all three while avoiding pesticides and other harmful substances.
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.
All veggies are used raw. Scrub to clean or wash. Peel only tough skins like parsnip, beet and turnip. Pulse in 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 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
