Delicious Salad Recipe to Reduce Inflammation

“Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator.”

Harvard Health

Chronic Inflammation and Food

Inflammation is common place with Physical Therapy related Injuries. However, you may be unaware that inflammation can also silently lurk and cause disruption in the rest of your body.  Do you suffer from Chronic Pain, Autoimmune disease, Obesity, Allergies, Metabolic Syndrome, Leaky Gut, Chronic Fatigue, or GI issues?

Instead of turning to your medicine cabinet, try looking in the refrigerator. A healthy diet is an important first step in reducing inflammation. Improving your diet reduces inflammation in your gut, improves the inflammatory reaction in your body, and may alleviate the need for anti-inflammatory medication.

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.” (Doug Larson)

Wishful thinking, I know.  Good news, when you eat vegetables you don’t need worry about their calories. Vegetables are the staple ingredient for fighting inflammation because they are packed with antioxidants, vitamins, nutrients, and fiber. Veggies should be the main focus of your meals and not a measly side dish. Being mindful of eating more vegetables may also help you cut down on foods that increase inflammation such as sugars, processed carbs, and refined vegetable oils.

I love smoothies, although whole fruits and veggies provide better fiber for the gut. Fiber helps to stabilize blood sugar, improve cholesterol, and reduce chronic inflammation. According to this study, fiber supports the microbiome in the gut and exerts a local and systemic anti-inflammatory effect.

Did you know some vegetables and spices have the same affect on the body as Aspirin?  For example one teaspoon of ground Cumin may contain the same amounts of Salicylic Acid as one baby Aspirin.

Another important spice, Turmeric (Curcumin) has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease, and other chronic illnesses.

So instead of reaching for the ice pack or the OTC medication to combat inflammation consider the foods you put into your body as a healthy remedy.  Here is a list of top anti-inflammatory foods you can include in your meals.

 

Top Anti-inflammatory foods

 

Summer is salad season

When we first got married, my husband’s salad of choice was lettuce, cheese, and croutons. He has since seen the light, but what about you? Do you view salad like Kevin Hart…

“Ate salad for dinner, mostly croutons and tomatoes. Really just one big, round crouton covered with tomato sauce. And Cheese. I ate a Pizza.”

The struggle is real!

Today, I am going to help you get out of your salad making rut!

The anti-inflammatory foods listed above can make for superb salad choices. You can also try making your own dressing to liven up the flavor.  I can’t even count how many times I have heard people complain about eating salads and comparing it to boring rabbit food that has no taste. Hog Wash! Salad can be rich and flavorful and when you add healthy fat you don’t have to walk away from the table hungry and depressed.

Try making my Kale, Broccoli, and Apple Slaw. This recipe (below) has even turned kale haters into kale lovers.

 

Kale Broccoli and Apple Slaw

Ingredients:

serves 4-6

1. 2 bunches kale chopped
2. 2 cups shredded broccoli
3. 1/2 cup sunflower seeds
4. 1/2 cup slivered almonds
5. 1/2 cup dried cranberries
6. 1-2 granny smith apples cored and sliced
7. 2-3 TBS crumbled goat cheese.
8. 1 avocado peeled, deseeded, and sliced

Directions:

1. Combine all ingredients into a serving bowl and mix together.
2. Toss with Orange Muscat Champagne Vinaigrette

Print Here Kale Broccoli and Apple Slaw

 

 

My go to fave dressing is what I call Orange Muscat Champagne Vinaigrette. It is adapted from My Father’s Daughter cookbook.  You can find Orange Muscat Champagne Vinegar at Trader Joe’s.  The vinegar is light, citrusy, and delicious.

 

 

Orange Muscat Champagne Vinaigrette

Ingredients:

4 TBS Olive Oil

2 TBS Trader Joe’s Orange Muscat Champagne Vinegar

1 TBS Pure Maple Syrup

1 tsp Dijon Mustard

Juice from 1 lime

Sprinkle of sea salt and pepper

Directions:

1. Combine all ingredients in a glass jar
2. Place the lid on the jar and shake vigorously
3. Drizzle dressing over your salad

Print here: Orange Muscat Champagne Vinaigrette

 

 

More summer salad inspiration

Here are other delicious anti-inflammatory salad recipes from around the web:

1.  Paleo Detox Salad from Fed & Fit
2. Kale and Pink Grapefruit Salad from Bon Appetit
3. Paleo Warm Bacon Dressing over Spinach Salad from Paleo Newbie
4. Shrimp Salad with Mango and Avocado from Primal Palate
5. Anchovy Dressing with Lemon & Herbs from Meatified
6. Roasted Brussels Sprouts and Couscous Salad from Another Root
7. Blueberry and Mango Spinach Salad from Wholesomelicious

 

Share your comments below.

 

 

sources:

1. http://advances.nutrition.org/content/4/1/16.full
2. http://ultimatepaleoguide.com/paleo-and-fiber/
3. http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
4. http://www.ncbi.nlm.nih.gov/pubmed/17569205