Microbiome Boosting Snack Plate (2/2)
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 2/2 | French onion dip | Parmesan with Raw Honey | Sea Salt Beef sticks from Chief Nutrition | Sourdough toast with Butter | Pickled Beetroots | Passionfruit | Radishes | Cucumber
Quick Pickled Beetroot
Ingredients
2–3 cooked beetroots (cut into chunks)
1 cup apple cider vinegar
1–1.5 cups water
1 tsp sea salt
1 tbsp maple syrup
Optional: dill, garlic, peppercorns
Instructions
Add beetroot chunks to a jar
Mix vinegar, water, salt, maple (warm, not hot)
Pour over beetroot → fully submerged
Add any extras (dill/garlic)
Let cool → refrigerate
Timing
1–2 hrs → lightly pickled
Overnight → best
24 hrs → ideal for chunks
Microbiome Benefits
Beetroot provides polyphenols that help regulate microbial balance
ACV supports gastric acid + digestion, which influences the gut environment upstream
Light pickling makes compounds more bioavailable + easier to digest
Gut-Loving French Onion Dip (GF)
Ingredients
1–2 medium brown onions, thinly sliced
1 tbsp olive oil or butter
1 cup ricotta (or cottage cheese)
½ cup kefir
5 tbsp Chief unflavoured collagen
1 tsp garlic powder
½ tsp onion powder
Salt + pepper, to taste
1–2 tbsp lemon juice or apple cider vinegar
Instructions
1. Caramelise the onions. Heat oil or butter in a pan over low–medium heat. Add sliced onions with a pinch of salt. Cook slowly for 20 minutes, stirring occasionally, until soft, golden and jammy. Set aside to cool slightly
2. Make the base
In a bowl, combine: ricotta, kefir, collagen, garlic powder, onion powder, lemon juice or ACV. Mix until smooth and creamy
3. Combine
Fold the caramelised onions through the dip. Season with salt and pepper to taste
4. Chill + serve
Let sit in the fridge for 10–20 minutes to allow flavours to develop and for it to firm back up a little bit. Drizzle with olive oil or top with fresh herbs or cracked black pepper if desired.
Tips
Low and slow onions = deeper flavour + natural sweetness
If too thick, loosen with a splash of kefir
Tastes even better after sitting for a few hours
Microbiome Benefits
This dip supports gut health through a combination of prebiotics, probiotics and gut-lining nutrients. The onions are rich in prebiotic fibres like inulin, which feed beneficial gut bacteria and are fermented into short-chain fatty acids that support gut lining integrity. Kefir provides live probiotics, helping introduce and support a diverse microbiome. Collagen contributes amino acids that help maintain the structure of the intestinal lining, supporting barrier function. Combined with the fats and proteins in the dip, this helps slow digestion and create a more stable environment for the gut, making it a great example of a simple synbiotic food.
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If you want to grab yourself these DELICIOUS beef sticks, ours are from Chief Nutrition, and you can get 10% OFF with the code ‘HOLIST’