Kid-Friendly Gut Health Activity: Make Your Own Emulsifier-Free Dressing

The activity below was contributed by Kristina Campbell during our podcast interview.

Understanding the microbial world can start right in your own kitchen, where the ingredients you choose can profoundly affect your gut health. During a podcast interview with Kristina Campbell, microbiome science writer and author of Gut Health for Dummies, she shared this simple activity for making an emulsifier-free salad dressing, a recipe that’s perfect for teaching kids about gut health.

Making salad dressing together gives children a hands-on way to see how simple ingredients can make a positive impact on their bodies, especially by avoiding additives like emulsifiers. Studies, including those from Andrew Gewirtz’s lab, suggest that emulsifiers, like those in commercial dressings, may disrupt the gut microbiota and increase inflammation, so skipping them is a great step toward a healthier gut.

In this activity, you’ll make your own dressing with just three basic ingredients: mustard, olive oil, and vinegar. It’s a quick, kid-friendly recipe that keeps unnecessary additives out while letting children experience the fun of mixing and tasting their own creation. By choosing fresh, whole ingredients, you and your kids can nurture your gut while adding flavor to your meals. So gather your ingredients and enjoy this hands-on approach to microbiology and nutrition, one delicious bite at a time!

Materials Needed

• 1 tablespoon Dijon mustard
• 2 tablespoons olive oil
• 1 tablespoon vinegar (balsamic or apple cider)
• A fork or small whisk
• A small bowl or jar for mixing
• Optional add-ins: herbs, spices, or a drizzle of maple syrup for sweetness

Instructions

1. Gather Your Ingredients: Start by assembling all your materials on a clean countertop. This ensures that everything is within reach and allows for a smooth mixing process.
2. Combine the Base Ingredients: In a small bowl or jar, add 1 tablespoon of Dijon mustard. Then, pour in 2 tablespoons of olive oil followed by 1 tablespoon of vinegar.
3. Mix It Up: Using a fork or a small whisk, vigorously mix the ingredients together. The goal is to combine them into a uniform dressing. This should take about 15 seconds or less.
4. Taste and Adjust: After mixing, taste the dressing. Feel free to add additional ingredients like herbs, spices, or a drizzle of maple syrup for sweetness, and mix again until everything is well blended.
5. Serve: Drizzle your homemade dressing over your favorite salad, vegetables, or use it as a dip for bread. Enjoy the fresh flavors and the knowledge that you’ve created a gut-friendly addition to your meal!
6. Store Leftovers: If you have any leftover dressing, store it in an airtight container in the refrigerator for up to one week. Shake or stir before using, as separation may occur.

With this simple activity, you’ll not only create a delicious dressing but also teach your kids about microbiology and nutrition. This hands-on experience will help them understand how small ingredient choices can make a big difference in supporting a healthier gut. Together, you’ll discover the impact of avoiding additives while enjoying the process — one tasty bite at a time!

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