Bitter Greens + Roasted Chickpea Salad w/ Avocado + Lemon Tahini

A plate built around the digestive organs that most people never think to feed — until something goes wrong.

Bitter foods are one of the most clinically underutilized tools for digestive support. Arugula's bitter compounds stimulate the cephalic phase of digestion, triggering bile release from the gallbladder and enzyme secretion from the pancreas before food even reaches the small intestine (Tortora + Derrickson, 2017). This priming effect improves fat digestion, protein breakdown + nutrient absorption downstream. Roasted chickpeas deliver resistant starch + soluble fiber that feed the colonic microbiome at the final stage of the digestive relay, supporting elimination + short-chain fatty acid production. Avocado contributes monounsaturated fats that stimulate bile release + support fat-soluble nutrient absorption. Lemon juice supports stomach acid activity + enhances mineral absorption from the chickpeas.

Bitter Greens + Roasted Chickpea Salad

• 4 cups arugula

• 1 can chickpeas, drained, dried + roasted until crispy

• 1 avocado, sliced

• 1 cup cherry tomatoes, halved

• 1 tbsp olive oil

• 1 tsp smoked paprika

• 1/2 tsp cumin

• Sea salt + cracked pepper, to taste

Lemon Tahini Dressing

• 3 tbsp tahini

• Juice of 1 lemon

• 1 small garlic clove, grated

• 2–3 tbsp warm water, to thin

• Sea salt, to taste

Benefits

• Arugula → bitter compounds stimulate bile release + pancreatic enzyme secretion before food reaches the small intestine

• Chickpeas → resistant starch + soluble fiber feed the colonic microbiome + support regular elimination

• Avocado → monounsaturated fats stimulate bile flow + support fat-soluble nutrient absorption

• Tahini → healthy fats extend bile stimulation throughout the digestive sequence

• Lemon → supports stomach acid activity + enhances mineral absorption from plant-based ingredients