Tangy Cilantro Lime Dressing

The benefits of eating more plant foods

More and more research is showing the role of gut health in relation to disease risk, mood and general well-being. Not surprising then that I get more and more questions about how to have a healthy gut. There is no doubt that the ‘Standard American Diet’ (SAD) full of ultra-processed foods is making us sick. It also isn’t doing any favours for our guts. The good bacteria in our gut (our microbiome) feed off of the fibre in our diets (think plant foods!). Our SAD way of eating is very low in fibre these bacteria need to thrive!

The worlds largest gut microbiome research is The American Gut Project. The project has collected over 10,000 stool samples from citizens across the globe. They have found that the number of plant foods in an individuals diet influences the diversity of their microbiome. Those who ate 30+ different plant foods a week had microbiomes more diverse than those who ate 10 or fewer plant types per week. More varied gut bacteria = a healthier microbiome.

In order to feed these little guys a wider range of plant foods – I’ve recently gotten into Buddha bowls/Nourish bowls…..whatever label you want to give them! Basically a base of a whole grain (brown rice, quinoa, whole grain pasta or noodle) topped with a protein, lots of veggies and a dressing.

Get 9 of your 30 a week!

One of my favourite combinations is quinoa topped with black beans, roasted cauliflower, corn, tomatoes, avocado, cheese and this delicious cilantro lime dressing! I typically will roast the cauliflower with some cumin and curry powder. Sometimes I add the black beans to some sautéed onions and squeeze the other half of the lime (if using fresh) into the mix for additional flavour. The dressing itself is made with items from the Minimalist Pantry + cilantro. With all the veggies, beans, quinoa, onions, garlic and cilantro – this is 9 of your 30 plant foods for the week! Another favourite part of this meal – I always have leftovers. Great for weekday lunches when I need to grab something quick between back to back Zoom meetings.

Print Recipe

Cilantro Lime Dressing

Punchy cilantro lime dressing made with the Minimalist Pantry + cilantro – great for salads, buddha bowls or in wraps

Prep Time5 mins

Total Time5 mins

Course: Dressings

Keyword: cilantro, dressing, lime

Equipment

• Blender or food processor
• Set of measuring cups/spoons

Ingredients

• 1/2 cup Cilantro leaves Loosely packed
• 1/4 cup Plain yogurt Greek yogurt will give thicker consistency
• 1 clove Garlic Minced
• 1 tbsp Lime Juice About 1/2 lime if using fresh
• 1/8 cup Olive Oil
• 1 tbsp Apple Cider Vinegar
• 1 pinch Salt

Instructions

Ingredients = Minimalist Pantry Items (*) +

• Cilantro

Prepare

• Remove cilantro leaves from stems and juice the 1/2 lime if using fresh
• Add all ingredients to a food processor or small blender
• Blend, serve and enjoy!