The ultimate summer salad: fiber, polyphenols & natural probiotics

• 120 g tri-color quinoa (cooked in salted water for 12 minutes)
• 100 g cooked chickpeas (jarred, rinsed)
• 60 g baby greens + arugula
• 200 g mixed-color cherry tomatoes, halved
• 1 small cucumber, sliced into half-moons
• 1 ripe avocado, diced
• A few fresh basil leaves + 4 sprigs of mint
• 40 g dried cranberries, unsweetened
• 30 g goji berries (soaked for 10 minutes in warm water)
• 60 g fresh pomegranate seeds
• 50 g pecans or toasted hazelnuts

Probiotic dressing

• 2 minimiil shots (2 × 60 ml)
• 1 tbsp extra virgin olive oil
• 1 tsp wholegrain mustard
• Juice of half a lemon
• Guérande sea salt, freshly ground black pepper

Three families of compounds work together: fibers (the microbiota’s fuel), polyphenols (microbiome modulators), and live cultures (a direct source of active strains). Combined in the same bowl, they create a synergistic effect: fibers feed beneficial bacteria, polyphenols selectively support their growth, and live cultures introduce new active strains.

Cranberries are one of the few dietary sources rich in A-type proanthocyanidins (PACs-A). These polyphenols resist digestion in the small intestine and reach the colon intact, where the microbiota transforms them into anti-inflammatory metabolites. A recent study also shows that cranberry extract can strengthen the intestinal barrier by stimulating the production of mucins and antimicrobial peptides.

Goji (Lycium barbarum) is considered one of the richest natural sources of vitamin C, flavonoids, and carotenoids, particularly zeaxanthin, a key pigment for retinal health. A 90-day randomized trial showed a 26% increase in plasma zeaxanthin levels and a 57% increase in antioxidant capacity among supplemented participants.

Pomegranate provides punicalagins, polyphenols with exceptionally high antioxidant activity. Combined with the PACs found in cranberries and the carotenoids from goji berries, they make this bowl one of the most polyphenol-dense meals you can put together in just 10 minutes.

minimiil is a fermented plant-based shot: fermented organic almond milk blended with blackcurrant & blueberry and agave inulin, containing four active probiotic strains (Lactobacillus plantarum, L. rhamnosus, S. thermophilus, and L. delbrueckii). Used as the base of a dressing (without heating), it delivers live cultures directly into the bowl — whereas exposure to temperatures above 50°C would destroy them. Its creamy texture and fruity profile replace yogurt + vinegar + sugar in a single spoonful.

1. Cook the quinoa
   Cook the quinoa in salted water for 12 minutes, then drain and allow it to cool slightly.
2. Rehydrate the goji berries
   Soak the goji berries in a bowl of warm water for 10 minutes, then drain. This step softens them and helps release their antioxidant compounds.
3. Prepare the dressing
   In a bowl, pour in the 2 minimiil shots. Add the mustard, lemon juice, olive oil, salt and pepper. Whisk with a fork. Taste and adjust seasoning if needed. Do not heat.
4. Assemble the salad
   In a large salad bowl or two serving bowls, add the baby greens, quinoa and chickpeas. Arrange the tomatoes, cucumber and avocado. Scatter over the cranberries, goji berries, pomegranate seeds and pecans. Finish with the fresh herbs.
5. Serve
   Pour over the dressing just before eating. Toss gently and serve immediately.

Per serving (Ciqual estimate):

• Fiber: ~12 g (40% of the ANSES recommended intake of 30 g/day)
• Total polyphenols: high levels of PACs (cranberries), punicalagins (pomegranate) and flavonoids (goji berries, berries)
• Carotenoids: zeaxanthin from goji berries, lycopene from tomatoes
• Vitamin C: >100 mg (goji berries + pomegranate + lemon)
• Live cultures: 4 probiotic strains (direct delivery via minimiil)
• Monounsaturated fatty acids: from olive oil, avocado and pecans