Thursday, February 11, 2021

Anti-Inflammatory Salad

anti-inflammatory salad

This colorful anti-inflammatory and nutrient dense salad is not only delicious, it also contains ingredients known to help reduce inflammation in the body.

Are you concerned about inflammation? 
If you are not, maybe you should be. 

Did you know thainflammation is the number one predictor of heart disease (which can be a silent killer) and plays a key role in aggravating and contributing to many other diseases. 

anti- inflammation salad

There is also a direct link between weight gain and inflammation. In addition, inflammation may cause aches and pains in the body. 

What Causes inflammation? 
Everyone gets inflammation, but it depends how acute and chronic it becomes to whether how dangerous it is. Inflammation is our body's defense for infection, injury, or disease. 

Continuous exposure to inflammation may cause symptoms such as body pain, fatigue, insomnia, depression, anxiety, gastrointestinal problems such as constipation, acid reflux, or diarrhea,  prone to infections, and weight gain.

Which foods are inflammatory? 
 Some foods that may cause inflammation are 
  • trans fats- hydrogenated oils, margarine, and processed foods that use trans fat . 
  • fast food - food from fast food restaurant where vegetable oils, margarine, high sugar, and refined carbs are used.
  • sugar-all cookies, cakes, candy, etc, 
  • refined carbohydrates- white bread, white rice, anything from sugar and white flours. 
  • processed meat - bologna, salami, pastrami, lunch meats, etc.
  • alcohol
  • vegetable oils-corn oil, safflower, sunflower, soy oil or any oil that is high in Omega 6- which is in most processed food.

Which foods help relieve inflammation ? 

Did you know that some foods may actually help reduce inflammation.We are looking antioxidant rich foods that are protective and restorative to cellular health.
  • Vegetables- such as celery, broccoli, spinach, sweet potato etc.
  • Fruit- such as apples, pears, citrus, 
  • Berries- especially blueberries
  • Turmeric- A wonderful spice to reduce inlfammation  
  • Coconut oil- excellent antioxidants to reduce inflammation
  • Ginger-helps soothe digestion and inflammation
  • Foods high in calcium- I choose plant-based foods such as spinach, kale, sunflower seeds, sesame seeds, almonds, figs, and tofu.
  • Nuts such as almonds, cashews, and walnuts

Sweet Potato, Potatoes, Nutrition, Food


What do you think? Does it make you hungry? 

Ingredients:
3 cups of romaine lettuce, chopped
1 cup of Kale, chopped
2 cups of chopped red cabbage
2 cups of sliced celery
2 cups of chopped cucumber
1 cup of sliced scallions
1 cup of parsley, chopped
1/2 cup of chopped walnuts
1 and half cups of chickpeas
2 cups of cooked and cubed sweet potato, seasoned with za'atar


Directions: 
Mix all the ingredients in a large salad bowl.  Serve and top with Tahini dressing or homemade dressing of your choice.

Tahini dressing:
Ingredients: 
1/3 cup of tahini paste
1/3 cup of water
1/3 cup of freshly squeezed lemon juice 
1/2 teaspoon of cumin 

Directions: 
Mix together and use as a dressing

Shared on Souper Sunday at Deb's Kahakai Kitchen 




  
   


13 comments:

  1. Looks very fresh and crunchy. I love that tahini dressing.

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  2. The sweet potato is an interesting addition!

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  3. This very healthy salad makes me hungry!
    I've never tried za'atar yet.

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  4. This looks really good. I have everything except for the kale...and someone to make it for me. I'm really sick of being in the kitchen by week's end.

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  5. Absolutely anything with sweet potato works for me. We love to bake them or use them cubed in a fritta.

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  6. This is perfect for me right now, I've been on a salad kick.

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  7. I must say that we eat fairly healthy avoiding sugars, processed foods, fast foods, vegetable oils and trans fats, but not giving up my wine.
    I love salads like this and did one for lunch this week. Also like the sound of that salad dressing.

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  8. Whatever health issue you focus on, that's a good list of unhealthy foods that will make it worse. And if you focus on taste -- that looks like a good choice of salad ingredients!

    be safe... mae at maefood.blogspot.com

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  9. What a beautiful salad! I am happy to say I scored really low on the inflammatory foods list...

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  10. This does look very nutritious!

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  11. I would make this salad today, except i don't have kale or red cabbage, so maybe for later in the week.

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  12. Such a gorgeous bowl of colorful goodness! Really brightens up a drab day. Thanks for sharing it with Souper Sundays this week. ;-)

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  13. I love the colors and the flavors! Really great looking salad!

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