HOLISTHUB: Microbiome Boosting Snack Plate (1/2)

Food For Microbiome, these are some of my favourite combinations for a snack plate, and side benefit they are great for supporting your gut health!

Microbiome Plate 1/2 | Green Goddess Dip | Kimchi | Capsicum | Pickled Red Onions | Beetroot Pickled Jammy Eggs | Blackberries | Mexican Beef Sticks from Chief Nutrition | Sourdough Toast with Butter | Cheddar | Almonds

Holist Hub, 2026

@_holist_ on Instagram for more recipe ideas

Microbiome Boosting Snack Plate (1/2) - Holist Hub

Creamy Gut Green Dip (GF)

Ingredients

1 avocado

½ cup goats kefir

5 tbsp Chief Nutrition unflavoured collagen

Handful fresh coriander

Handful fresh parsley

1–2 tbsp lemon juice

Salt + pepper, to taste

Instructions

1. Blend

Add all ingredients to a blender or food processor. Blend until smooth and creamy

2. Adjust texture

If too thick, add a splash of kefir or water. Blend again until desired consistency

3. Taste + serve

Adjust salt, pepper and lemon to taste. Serve immediately or chill slightly before serving

Tips

Use a ripe avocado for best texture

Fresh herbs = brighter flavour + higher polyphenol content

Best enjoyed fresh, but can be stored short-term in the fridge

Microbiome Benefits

This dip supports gut health through a combination of fibre, probiotics and gut-repair nutrients. Avocado provides soluble fibre that feeds beneficial gut bacteria, along with healthy fats that support bile production and digestion. Kefir adds live probiotics, helping support microbial diversity and balance. Fresh herbs like coriander and parsley contribute polyphenols, which help shape the gut microbiome and reduce oxidative stress. Collagen provides amino acids that support the structure and integrity of the gut lining, making this a well-rounded, gut-supportive dip.

Pickled Beetroot Jammy Eggs

Ingredients

6 eggs

1 cup beetroot liquid (from cooked or pickled beets)

1 cup warm water

2–3 tbsp apple cider vinegar

1 tsp sea salt

A few slices of beetroot (for colour + flavour)

Fresh dill (optional)

Instructions

1. Cook the eggs (jammy centre)

Bring a pot of water to a gentle boil. Carefully lower in eggs using a spoon

Cook for 6.5–7 minutes. Immediately transfer to an ice bath (or very cold water) for 2–3 minutes. Gently peel once cool

2. Make the pickling liquid

In a bowl or jug, combine: beetroot liquid, warm water, apple cider vinegar, sea salt. Stir until salt dissolves. The liquid should be warm to the touch, not hot (this helps infusion without overcooking eggs)

3. Assemble

Place peeled eggs into a jar or container

Add beetroot slices and dill (if using)

Pour over the pickling liquid, ensuring everything is fully submerged

4. Pickle

Let sit at room temp for 15–20 minutes if still warm

Then transfer to the fridge

Timing + results

6–12 hours → jammy yolk + vibrant pink outer layer

24 hours → deeper colour + stronger pickled flavour

48 hours+ → fully penetrated colour, more firm yolk

Tips

Slightly warm liquid = faster colour + flavour absorption

Adding a few beet slices boosts that deep pink colour

Store in glass for best results

Microbiome Benefits

These pickled beetroot jammy eggs support gut health in a few different ways. The beetroot provides polyphenols, which help shape the balance of bacteria in your microbiome and reduce oxidative stress in the gut. The apple cider vinegar contains acetic acid, which can support stomach acid production and improve digestion upstream, helping break food down more effectively. Eggs add easily digestible protein and nutrients like choline, which play a role in the gut–brain connection too!

Quick Pickled Red Onions (GF, DF, Vegetarian)

Ingredients

1 large red onion, thinly sliced

½ cup apple cider vinegar

½–1 cup warm water

½ tsp sea salt

1–2 tsp maple syrup

Instructions

1. Prepare the onions

Thinly slice the red onion. Place into a clean jar or container

2. Make the pickling liquid

In a bowl or jug, combine: apple cider vinegar, warm water, sea salt, maple syrup

Stir until dissolved. Ensure liquid is warm, not hot

3. Assemble

Pour the liquid over the onions. Press down so all onions are fully submerged

4. Store

Let sit at room temperature for 10–15 minutes then you can transfer to the fridge

Timing

20–30 minutes → ready

1–2 hours → best flavour

Overnight → softer, more mellow, best colour

Tips

Slice onions thin for faster pickling

Microbiome Benefits

Pickled red onions are a great source of prebiotic fibres, particularly inulin and fructooligosaccharides (FOS), which feed beneficial gut bacteria. These fibres are fermented in the colon to produce short-chain fatty acids like butyrate, which support gut lining integrity and help reduce inflammation. The addition of apple cider vinegar provides acetic acid, which can support stomach acid production and improve digestion, helping create a more supportive environment for overall gut health.