Wholistic Jen

By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

A Fall Salad That Balances Hormones and Feeds Your Gut

Why Your Thyroid Loves This Salad

When fall arrives, apples and beets are in season. Both are not only seasonal and delicious but deeply supportive for your thyroid and gut.

Apples contain pectin, a special fiber that feeds beneficial bacteria and helps regulate blood sugar. Blood sugar swings stress the thyroid and adrenals. Beets contain betaine, which supports methylation and liver detox. These are two processes that are essential for balancing estrogen and converting thyroid hormones.

The Science in Your Bowl

• Apples: high in soluble fiber (pectin) → supports gut microbiome diversity and satiety.
• Beets: deliver nitrates (for blood flow), betaine (for methylation), and antioxidants that lower inflammation.
• Walnuts: rich in omega-3 ALA, which helps calm inflammatory pathways and supports brain + hormone health.
• Tahini: adds lignans and minerals like calcium and magnesium.

This raw vegan, keto slaw cools inflammation, supports detox, and fuels the microbiome, AND it is fresh and crisp and delicious.

Apple–Beet Slaw with Walnut Dressing Recipe

Ingredients

• 2 apples, julienned
• 2 medium beets, shredded
• 2 carrot, shredded
• 1/4 cups walnuts
• 2 Tablespoons tahini
• 1 1/2 Tablespoons apple cider vinegar
• 1 1/2 teaspoon maple syrup (optional-could use 1/2 teaspoon monk fruit extract)
• Pinch sea salt

Instructions

1. Blend walnuts, tahini, vinegar, maple, and salt until creamy.
2. Toss apple, beet, and carrot with dressing.
3. Garnish with parsley.

Bringing It Together

This naturally gluten free salad is crunchy, colorful, and powerful. It balances blood sugar, supports liver detox, and delivers anti-inflammatory fats. All of these are crucial for reversing chronic illnesses like autoimmune disease.

Want more recipes like this? The Culinary Healing Circle is where we bring the science of food into your everyday kitchen.