As the science progresses and the number of studies on the subject grows, so does the evidence supporting the claim that a significant % of our ailments can be tracked back to the inflammation ravaging our bodies and immune systems.
With the fast-paced living, we put our bodies through every day, the least we can do is provide them with the proper nourishment.
Below are our top 5 picks of salads ample in anti-inflammatory ingredients.
5 Salads That Reduce Inflammation
First things first – choosing the right cookware
The connection between the kind of cookware you use and how well the ingredients are preserved is not a myth. In fact, it’s more significant than most people think.
The choice is not a one-size-fits-all and, for optimal results, you’ll have to adjust your choice of pans to the kind of dish you’re preparing. For example, choosing a frying pan or skillet will have the most impact on the quality of your salads if you roast chopped nuts to sprinkle on top of your salad as a finishing touch.
Now that we have that covered, let’s move on to our salad recipes.
Eggless egg salad
- 1 ½ pounds agar-agar cheese
- ½ cup eggless Mayonnaise (recipe already given)
- 5 small carrot, finely shredded
- 3 Tbsp. chopped fresh parsley
- 2 stalks celery, finely chopped
- 1 tsp. of onion granules
- ¼ tsp. of finely ground turmeric
- 4 tablespoon of pickle relish
- 1 ½ tablespoon mustard
- 1 ½ teaspoon of salt
- 1 ½ tsp. powdered
Take a large bowl and mash the agar cheese. Add all the other ingredients and mix well. Use on its own or as a spread on rye bread or crackers.
Avocado and grape salad
- a handful of red grapes halved
- ½ red onion, finely sliced
- 1 small or ½ large avocado, chopped
- Extra Virgin olive oil
- Red wine vinegar
- salt & vegetable spice
Mix all the ingredients and make a little vinaigrette from the oil, vinegar, salt, and pepper and sprinkle on top. Although mildly sweet it is great with bread.
This one is a perfect addition to my menu in the period when I’m cutting carbs out. It’s low-carb and plentiful in all the right fats.
- 1 2/3 cups vegetable broth
- 1 1/3 Cups Water
- 1 Cup Barley, Rinsed
- 1 Cup Thinly Sliced Carrot (1 Large)
- 1 Cup Thinly Sliced Radishes
- 1/4 Cup Chopped Fresh Dill or 1 Tablespoon Dried Dillweed
- 1/4 Cup Chopped Fresh Parsley (optional)
- 1 Large Clove Garlic, Peeled & Flattened
- 1/2 Teaspoon Salt (optional)
- 1/4 Teaspoon Freshly Ground Black Pepper
- 2 Tablespoons Olive or Salad Oil
- 3 Tablespoons Red Wine Vinegar
Using a medium saucepan, boil the broth and add the barley. When it starts to boil again, reduce the heat to low and then simmer for 40-45 min.
While the barley is simmering you use the time to whisk all of the other ingredients in a large bowl and. Then, when the barley is nice and tenderly cooked add it to the mixture, stir well and refrigerate.
Right before serving, add the carrot, radishes, dill, and parsley, then toss well.
Chickpea avocado salad
- 1 ripe avocado
- 16 0z can of chickpeas
- 2 radishes diced
- vegan bacon bits to taste
- cider vinegar (2 tablespoons)
- salt & pepper to taste
Preparation: After you’ve drained and rinsed the chickpeas, slice the avocado into small-sized chunks and then combine all the ingredients except the vegan bacon. Add the vinegar and salt, mix and top with the vegan bacon.
Abidjan Cabbage Salad
- 4 cups thinly sliced cabbage
- 1 cup shredded carrot
- 1 cup pineapple chunks
- 1 lemon, juice of
- 1 orange, juice of
- 1/4 tsp. salt
- 1/3 cup vegetable oil
Preparation: Put the cabbage, carrots, and pineapple into a glass bowl. Whisk all the ingredients together until creamy. Then blend the dressing and the vegetables. Serve chilled.
Vegan Caesar Salad
- 1 large head lettuce, chopped
- A handful or two of spinach and/or arugula, torn into bite-sized pieces
- 1/4 cup olive oil
- 4 cloves roasted garlic
- 1 tablespoon fresh lemon juice
- 1 medium-size loaf of French or Italian bread (little less than 1 pound), stale and torn or sliced into bite-sized pieces
- 1/4 teaspoon salt
- 1/3 cup slivered or sliced almonds
- 3-4 cloves garlic, peeled and crushed
- 3/4 cup agar cheese (shredded or cut into dices)
- 1/4 cup olive oil
- 3 tablespoons fresh lemon juice
- 1 heaping tablespoon capers
- 4 teaspoons caper brine
- 1/2 teaspoon mustard powder
This one is a bit more complicated than the ones we have had so far.
First of all, prepare the dressing:
- Pulse the sliced almonds until made into crumbs
- Blend the garlic agar cheese and the oil in the food processor. When it’s creamy add the lemon juice, the capers, and the caper brine and mustard powder until blended.
- Taste and add salt or lemon juice if you feel like it. Mix it with the ground almonds and whisk to combine well. Then chill the mix for 1 hour.
- Prepare the croutons by preheating the oven to 400F, combining the olive oil, roasted garlic, and lemon juice in a blender, and then add the torn bread and toss to cover the bread with the mixture. Then bake for 12-15 minutes until golden brown. I usually toss them twice during the baking. Then remove from the oven and cool them down.
- Prepare the salad by putting 2-3 cups of lettuce per serving and then add 1/3 cup of the dressing. Then toss the lettuce and the dressing and.
- Add the croutons, toss again and transfer to the plates you’ll be serving it in.
- For chopping the ingredients, we recommend using some of our recommended manual food choppers
A confession and final thoughts
A confession I have to make here is that, on the advice of my osteopath, I developed a habit of adding a bit of CBD hemp oil to my salads. He suggested that the anti-inflammatory effects of hemp are nothing short of miraculous, you just have to know what you’re doing. I only use it occasionally and only add a few drops.
Add a few of these salads to your weekly dietary regimen and you’ll start to see changes within a few months, as the inflammation in your body subsides.
Chop and whisk your way to better health.