Asian Chopped Salad with Sesame Ginger Dressing

Why are mandarins great for your good gut?


Mandarins are on the go, easy to peel, sweet and citrusy fruit. Mandarins may look like an orange but they are actually a different species from oranges. There are many kinds of hybrids of mandarins, including tangerines, and clementines. That being said, mandarins have an impressive nutritional profile, packing vitamin C, fiber, and other essential nutrients.


Mandarins contain fiber, vitamin C, magnesium, potassium, copper, and iron. Mandarins are especially high in vitamin C, one mandarin contains 26% of the daily value intake of an adult. Vitamin C is important for producing healthy functioning neurotransmitters, or chemicals that help with communication between nerve cells. Neurotransmitters mainly form in the brain but they also form in the gut! There is a direct link between gut health and the brain, the gut specifically creates a neurotransmitter called gamma-aminobutyric acid that helps decrease anxiety and stress. Anxiety and stress can cause indigestion and gastrointestinal issues. Vitamin C is also essential for a healthy functioning metabolism. Research has found that proper vitamin C consumption can decrease the chances of small intestinal bacterial overgrowth as it may help support and maintain gut barrier function.


Mandarins not only contain many important nutrients, but they also contain fiber. 2 small mandarins contain 2.8 grams of fiber. Fiber is essential for the gut because it aids in digestion and nourishes gut bacteria. Consider adding mandarins to your diet because not only will it help boost your #goodgut fiber intake, it is also a delicious source of vitamin C as well!


Ways to eat it

There are many different ways to eat mandarins. They are a perfect on-the-go snack because their skin is their own packaging and they are also easy to peel! Mandarins can be used in

-smoothies

-salads

-dipped in dark chocolate for a yummy dessert.


Recipe: Asian Chopped Salad with Sesame Ginger Dressing











Picture from veganhuggs.com

Dressing ingredients (Makes 4 Servings):

  • 3 1/3 Tbsp rice vinegar

  • 2 Tbsp tamari or coconut aminos

  • 1 1/2 Tbsp sesame seed oil, toasted

  • 1/2 Tbsp fresh ginger

  • 1/2 Tbsp garlic

  • 1 Tbsp sesame seeds

Salad Ingredients:

  • 1 cup edamame

  • 1 large head romaine lettuce

  • 1 1/2 cups red cabbage

  • 1 1/2 cups carrots

  • 1/3 cup green onion

  • 1/2 cup almonds, sliced

  • 1 cup fresh mandarin

  • 1/2 cup crispy noodles

Directions:

  1. Whisk together all ingredients for the dressing, adding in the sesame oil last.

  2. Wash and chop romaine lettuce, red cabbage, green onions, and shred carrots.

  3. Combine all the chopped veggies into a bowl with the edamame, sliced almonds, mandarin, and crispy noodles.

  4. Add dressing onto salad right before serving and enjoy!

Heal with Each Meal!


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References


Harvard Medical School. (June 2006). Vitamin C and your health: C for crucial, c for

controversial.

https://www.health.harvard.edu/newsletter_article/Vitamin_C_and_your_health_C_for_crucial_C_for_controversial#:~:text=Vitamin%20C%20has%20many%20functions,the%20backbone%20of%20connective%20tissue.

Robertson, R. (October 2017). The gut-brain connection: How it works and the role of

nutrition. Healthline. https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_2.

Traber, M. G., Buettner, G. R., & Bruno, R. S. (2019). The relationship between vitamin

C status, the gut-liver axis, and metabolic syndrome. Redox Biology, 21, 101091.

https://doi.org/10.1016/j.redox.2018.101091.

Wartenberg, L. (August 2020). Mandarin orange: Nutrition facts, benefits, and types.

Healthline. https://www.healthline.com/nutrition/mandarin-orange#nutrition.

Vegan Hugs, Melissa Huggings, Asian chopped salad with Sesame ginger dressing.

https://veganhuggs.com/asian-chopped-salad-sesame-ginger-dressing/.

Millet


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