Fresh Fig & Kale Salad ft. 3MB

By Annaliisa Kapp

Our gut microbiome is only as strong as the diversity on our plate. The more colourful plants, herbs, and functional foods we eat, the more we nourish the beneficial bacteria that influence everything from digestion and immunity to mood and energy.

From a Functional Nutrition Perspective

• Kale provides prebiotic fibre, polyphenols, and glucosinolates to nourish beneficial gut bacteria, support the gut lining, and promote healthy detoxification.
• Basil & rosemary are packed with antioxidant and antimicrobial plant compounds that help create a healthy gut environment.
• Lemon supports digestive secretions, while figs provide soluble fibre to feed your microbiome and promote regularity.
• Lion's Mane, Cordyceps & Turkey Tail are naturally rich in beta-glucans, a prebiotic fibre that feeds beneficial bacteria, supports the intestinal barrier, and encourages the production of short-chain fatty acids (SCFAs) like butyrate — one of the primary fuels for the cells lining your colon. Turkey Tail also contains PSP and PSK, compounds studied for their role in supporting immune health and microbial diversity.

From a Traditional Chinese Medicine Perspective

Lightly sautéing the kale makes it easier to digest and helps protect Spleen Qi, supporting your body's ability to transform food into energy. Sweet figs nourish Yin and gently moisten the intestines, while fragrant basil and rosemary help move stagnant Qi to support smooth, comfortable digestion.

Healthy eating doesn't have to be complicated. Fill your plate with a variety of colourful, whole foods, and you'll naturally support your gut, your immune system, and your overall vitality — one delicious meal at a time.

Ingredients

Salad (serves 2)

• 2 ripe figs, quartered
• 1 small bunch Russian kale, stems removed & thinly sliced
• 2 thin slices red onion
• 1 small zucchini, sliced
• ¼ cup feta cheese, crumbled
• 1 tbsp avocado oil

Basil Mushroom Dressing

• 1 cup fresh basil leaves
• 1 tsp dried rosemary
• Juice of 1 small lemon + ½ tsp zest
• ¼ cup extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1 tbsp raw honey
• ¼ tsp sea salt
• ½ tsp Eversio Wellness 3 Mushroom Blend

Directions

1. Lightly sauté zucchini over low-medium heat in half the oil (2–3 min per side). Remove.
2. Sauté kale + onion for 2–3 minutes, until just tender.
3. In a blender or small food processor, combine the basil, rosemary, lemon juice + zest, olive oil, balsamic vinegar, honey, sea salt, and the 3 Mushroom Blend. Blend until smooth and creamy.
4. Assemble salad ingredients into serving bowls and top with feta cheese.
5. Pour the dressing over the salad and gently toss to coat.
6. Let the salad sit for 5–10 minutes before serving to allow the flavours to meld.

Optional Additions

• Grilled chicken, salmon, or chickpeas for extra protein
• Toasted pumpkin seeds or walnuts for crunch