Probiotic-packed Miso Salad Dressing

The makings of a flavor-packed salad dressing

Entering motherhood is the perfect time to enhance your nutritional intake, especially as morning sickness subsides in the first trimester and your appetite increases. I strongly advocate for incorporating probiotics and prebiotics into your daily nutrition habits.

Probiotics are beneficial microorganisms found in foods and beverages that, when consumed in adequate amounts, offer significant health benefits. While probiotic supplements are available, I prefer a "food first" approach. Foods like kimchi, kefir, yogurt, miso, natto, and kombucha can effectively diversify your gut microbiome.

Probiotics are essential for establishing gut health, promoting brain health, and supporting immune function. During matrescence and the perinatal period—spanning pregnancy to childbirth and up to a year postpartum—probiotics are particularly powerful in enhancing maternal mental health, such as promoting decreased anxiety and depression. Although there isn't a definitive standard for supplementation, incorporating probiotics into your diet is so easy to do.

Prebiotics are non-digestible fibers that nourish beneficial probiotics and are found in foods like garlic, greens, and whole grains. By consuming abundant fruits, vegetables, and whole grains, you ensure a robust intake of prebiotics.

Quick tip: Pre-chop a variety of vegetables and keep them in your fridge. This allows you to quickly assemble a vibrant, nutrient-rich salad that energizes and supports positive mental well-being!

Pre-chopped veggies (cabbages, kale, carrots, green onions, cilantro) make this salad a go-to. And of course, top with avocado if you can!

Probiotic-packed Miso Salad Dressing

makes 1 cup

Ingredients:

-1/3 cup miso paste (I like lighter-colored miso paste)

-1/3 cup avocado oil

-3 Tbsp mirin (Japanese rice wine; I buy the Aji-Mirin brand)

-2 Tbsp honey

-1/2 Tbsp rice vinegar

-4 garlic cloves, minced

-1 Tbsp grated ginger

-freshly cracked black pepper

Instructions:

1. Whisk all ingredients together in a medium bowl. This makes about 1 cup of salad dressing. You can store it in a container and in your fridge for 1-2 weeks (if it lasts that long).