Fibre-Rich Salad Recipe: A Wholesome Meal to Support Digestive Health

If you’re looking for a healthy, quick, and delicious way to boost your fiber intake, this fibre-rich salad recipe is the perfect addition to your meal plan. Packed with fresh vegetables, creamy avocado, and a tangy dressing, this high-fibre salad delivers not only on taste but also on health benefits, making it ideal for lunch/dinner, or as a side dish. As a health coach and recipe developer, I’ve designed this recipe to be simple yet nourishing—free of processed ingredients and full of wholesome flavors.

Why This Fibre-Rich Salad is Unique

This salad combines high-fibre foods like celery, cabbage, and avocado with a unique twist: the addition of sweet mango and cherry tomatoes for a fresh and fruity contrast. It’s a perfect example of how whole food ingredients can come together in a quick and easy recipe that’s as enjoyable to eat as it is beneficial for your health. Fiber is essential for maintaining digestive health, improving food transit and preventing constipation, and this recipe is a delicious way to incorporate it into your diet.

Ingredients and Their Benefits

Key Ingredients:

• Celery (5 stalks): A crunchy vegetable loaded with insoluble fiber, perfect for improving digestion and adding texture to the salad.
• Shredded Cabbage (2 cups): High in fiber and low in calories, cabbage adds bulk to the salad, helping you feel fuller for longer.
• Mango (1/2, cubed): Provides natural sweetness, a touch of tropical flavor, and is rich in soluble fiber and vitamin C.
• Cherry Tomatoes (7-8): A juicy and antioxidant-packed addition that enhances the freshness of the salad.
• Avocado (2, cubed): Creamy and nutrient-dense, avocado is a great source of healthy fats and soluble fiber.
• Green Onion (2 stalks, sliced): Adds a mild onion flavor, boosts freshness, and contributes additional nutrients.
• Fresh Dill (1/4 cup, chopped): Adds a refreshing herbal note and is rich in antioxidants.

Dressing:

• Mayonnaise (2 tbsp): Provides a creamy base for the dressing while keeping it simple.
• Lemon Juice (1 tbsp): Adds zesty brightness and balances the creamy texture.
• Sea Salt (1/3 tsp): Enhances the natural flavors of the salad ingredients.

How to Make This High-Fibre Salad

Step-by-Step Instructions:

1. Prepare the Vegetables:
   • Wash and chop the celery into bite-sized pieces.
   • Shred the cabbage using a sharp knife or food processor.
   • Cube the mango and avocado, slice the cherry tomatoes in half and thinly slice the green onions.
2. Combine Ingredients:
   • In a large salad bowl, mix the celery, shredded cabbage, mango, cherry tomatoes, avocado, green onion and fresh dill.
3. Make the Dressing:
   • In a small bowl, whisk together mayonnaise, lemon juice, and sea salt until smooth.
4. Toss the Salad:
   • Pour the dressing over the salad and toss gently to combine. Ensure the ingredients are evenly coated.
5. Serve:
   • Enjoy immediately as a standalone meal or pair it with your favorite protein for a wholesome lunch or dinner.

Customization Options

• Meat-Free: This salad is naturally vegetarian-friendly, but you can add protein like grilled chicken, shrimp, or tofu to make it a complete meal.
• Dairy-Free: Make sure you use a dairy free brand, or make your own at home.
• Low-Carb: Skip the mango and add more low-carb vegetables like cucumbers or radishes.

Pairing Recommendations

Pair this fibre-rich salad with grilled salmon or roasted chickpeas for an added boost of protein. It’s also a fantastic side dish for barbecue chicken or a bowl of hearty soup. The balance of creamy, crunchy, and fresh flavors elevates any meal it accompanies.

Healthy Swaps / Additions

• Swap mayo with Greek yogurt or coconut yogurt for a lighter dressing option.
• Opt for another dressing: I have 7 Creamy Gluten Free Dairy Free Salad Dressings to choose from.
• Add seeds like chia, flax or sesame for an extra fiber boost.

Storage and Meal Prep Tips

• Storage: Store the undressed salad in an airtight container in the fridge for up to 36 hours. Add the dressing just before serving to maintain freshness.
• Meal Prep: Chop the vegetables in advance and store them separately. This way, you can quickly assemble the salad when ready to eat.

FAQs About This Fibre-Rich Salad

Let me know how you enjoy this fibre-rich salad recipe! Don’t forget to share your variations and pairings in the comments below.