Recipe description
June 22, 2026
Chicory salad with mandarin
Chicory and mandarin salad supports fiber diversity and digestion.
86%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chicory and mandarin segments.
- Includes diverse plant foods (greens and fruit) for polyphenols.
- Balanced with healthy fats from olive oil and minimal added sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicory
2
piece
Mandarin
3
piece
Rocket
1
cup
Nut, walnut
2
tablespoon
Feta cheese
0.75
cup
Oil, olive
2
tablespoon
Instructions
1
Wash and chop the chicory into bite-sized pieces.
2
Peel and segment the mandarins.
3
In a bowl, combine the chicory and mandarin segments.
4
In a separate small bowl, whisk together olive oil, honey, salt, and black pepper.
5
Pour the dressing over the salad and toss gently to coat.
6
Serve immediately as a refreshing side or light lunch.
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Nutrition
210 kcal
Calories
3 g
Protein
16 g
Carbohydrates
3 g
Fiber
9 g
Sugar
14 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
What is chicory and why is it good for digestion?
Chicory greens contain inulin, a prebiotic fiber that supports gut bacteria and adds fiber. Some people may experience gas from high-fiber foods—start with small portions.
How many people does this serve?
It's a light dish that can work as a side for 2–4 people or as a quick lunch for 1–2; adjust portions to taste.
Can I substitute chicory with something else?
Yes. If you don’t like bitter greens, try endive, arugula, romaine, spinach, or kale.
Is this dairy-free or vegan?
Yes. Omit yogurt or use a plant-based yogurt; otherwise it’s naturally dairy-free.
How should I store leftovers?
Refrigerate in an airtight container. Best consumed within 1–2 days; add dressing just before serving to keep it fresh.
What nutrients does it provide?
High in fiber (inulin) and vitamin C from mandarins; also contains polyphenols from the greens and citrus.
Is this gluten-free?
Yes, naturally gluten-free as long as any dressing ingredients are gluten-free.
How can I add protein to make it more filling?
Add lean protein like grilled chicken or tuna, or plant-based options like beans, lentils, or a side of yogurt.
How should I dress it to balance the flavors?
Toss with a light citrus vinaigrette (olive oil + mandarin juice). A touch of honey or maple sugar can balance bitterness; season with salt and pepper.
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