Endive, Radicchio + Walnut Salad w/ Apple, Couscous + Live Cultured Dressing

A prebiotic-rich plate that feeds diversity at every layer of the gut ecosystem.

Bitter greens, fermented dressing + one of the highest plant-based prebiotic foods available — built into a single salad.

Endive + radicchio are among the richest dietary sources of inulin — a prebiotic fiber that selectively feeds Bifidobacterium, among the most researched beneficial bacterial genera in the gut. Walnuts add polyphenols that gut bacteria ferment into anti-inflammatory compounds. The live cultured dressing delivers active bacterial cultures directly to the ecosystem this plate is designed to feed.

Salad

• 4 endive heads, leaves separated

• 1 small radicchio, leaves separated

• 1 apple, thinly sliced

• ½ cup cooked couscous

• ½ cup walnuts, roughly chopped

• Fresh parsley, to finish

• Pink peppercorns, to finish

Live Cultured Dressing

• 3 tbsp plain live cultured yogurt

• 1 tbsp apple cider vinegar

• 1 tsp raw honey

• 1 tsp Dijon mustard

• 1 tbsp olive oil

• Sea salt + black pepper, to taste

Benefits

• Endive + radicchio → inulin selectively feeds Bifidobacterium + measurably increases microbial diversity with regular consumption

• Walnuts → polyphenols fermented by gut bacteria into urolithins — anti-inflammatory compounds that support the gut lining + beneficial microbial populations

• Apple → pectin feeds a broad range of beneficial bacterial species, with research showing measurable increases in Lactobacillus populations

• Couscous → fermentable carbohydrates sustain the energy supply bacteria require to produce short-chain fatty acids

• Live cultured yogurt dressing → delivers active Lactobacillus cultures alongside the prebiotic substrates that allow those cultures to thrive

• Apple cider vinegar → acetic acid supports a gut pH that favors beneficial populations over pathogenic ones

• Parsley → polyphenols support microbial diversity + short-chain fatty acid production