Is your salad routine stuck in a rut?
Growing up my mom would most always make a salad with dinner. It usually was a combination of lettuce, tomatoes, and cucumbers with Italian dressing. But my favorite was a wedge of iceberg with “Russian dressing” made with equal parts ketchup and mayonnaise! To me that was a treat.
Boy, salads sure have come a long way since then! These days, salads are a fantastic way to get your daily dose of fruits and veggies.
But, maybe you are still stuck in a salad rut. If you’re not mixing up your ingredients (i.e. still eating iceberg lettuce with Russian dressing?) salads can get boring after a while.
Let me show you how to transform your salads from bland to brilliant with simple flavor boosters, added textures, and vibrant colors, all while incorporating ingredients that can help fight inflammation!
With hot summer temperatures upon us, now's the perfect time to whip up refreshing hearty salads rich with the fresh seasonal produce of the season. Not only do they deliver flavor, but they are at their peak of freshness and nutrition.
Ready to take your salads to the next level and fight inflammation? Let's get started!
Why Salads are Your Anti-Inflammatory Ally
Powerhouse Produce: Many fruits and vegetables are packed with antioxidants and other anti-inflammatory compounds. Think leafy greens like kale and spinach, rich in vitamins A, C, and K, or berries bursting with antioxidants.
Healthy Fats: Certain fats, like those found in olive oil and avocado, have been shown to reduce inflammation. These healthy fats also help your body absorb fat-soluble vitamins present in other salad ingredients.
Spice it Up!: Herbs and spices like turmeric, ginger, and garlic are known for their anti-inflammatory properties. Don't be afraid to experiment and add a kick to your salad!
Here are a Few Simple Techniques to Liven Up Your Salad Plate
Add Crunch
Don't underestimate the power of texture. Adding a delightful crunch helps prevent your salad from becoming a soggy mess. Vegetables are a natural choice, but don't forget about fruits like sliced apples or jicama for a unique twist. Toasted nuts and seeds like almonds, walnuts, or sunflower seeds add another layer of flavor and texture, as well as additional healthy fats have been linked to reducing inflammation in the body.
Balance Sweet and Savory
Salads are traditionally veggie-focused, but incorporating fruits adds a pop of color, sweetness, and a boost of vitamins, minerals, and antioxidants. Think pineapple, citrus, mango, pomegranate, grapes, pears, or apples. For a different kind of sweetness, consider dried fruits like raisins, apricots, or chopped figs or dates.
Flavor, Not Salt
Let's be honest, plain fruits and veggies can sometimes taste a bit...well, bland. That's why I love adding herbs and spices to dishes. Fresh herbs are ideal for raw dishes like salads, but dried are great additions too. Just remember: use ⅓ the amount of dried as fresh. For instance, the equivalent of 1 tsp dried oregano is 1 tablespoon freshly chopped. And don’t shy away from mixing it up. More is more!
Here are a few of my favorite herb mixes:
- Italian: Basil, chives, chili flakes, garlic, oregano
- Asian: Cilantro, garlic, ginger, lemongrass, mint, parsley
- Middle eastern: Dill, chives, cumin, parsley, tarragon
- Mediterranean: Sage, rosemary, garlic, marjoram, paprika
Dress It Up
A good dressing acts like a conductor in an orchestra, harmonizing all the flavors and textures of your ingredients into a cohesive and delicious dish. They also serve a healthy purpose. Creamy dressings made with yogurt, avocado, hummus, or nut purees as a base offer healthy anti-inflammatory fats and aid in the absorption of fat-soluble vitamins.
Craving more inspiration and personalized guidance? I'm here to help! Contact me for a one-on-one consultation to discuss creating a delicious and anti-inflammatory meal plan that caters to your specific needs and preferences.
Yours in Health,
Evey
P.S. Ready to see these tips in action? Try this refreshing and anti-inflammatory recipe:
Mediterranean Chickpea Salad with Lemon Herb Dressing
This refreshing salad features a delightful mix of textures and flavors, perfectly embodying the tips we discussed. Creamy chickpeas, crisp vegetables, tangy olives, and a bright lemon herb dressing come together for a taste of the Mediterranean.
Ingredients
1 (15-oz) can chickpeas, rinsed and drained
1 cucumber, diced
1 red bell pepper, diced
1/2 cup crumbled Greek feta cheese
1/4 cup kalamata olives, pitted and halved
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh mint
1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1/2 teaspoon garlic powder
Salt and freshly ground black pepper to taste
Instructions
- In a large bowl, combine chickpeas, cucumber, bell pepper, feta cheese, olives, parsley, and mint.
- In a separate bowl, whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper (or combine in a Mason jar with lid and shake!)
- Pour the dressing over the salad ingredients and toss to coat evenly.
- Serve immediately or refrigerate for chilled salad.
Tips:
- For a vegan option, omit the feta cheese.Don't have fresh herbs? Substitute 1 tablespoon dried parsley and 2 teaspoon dried mint for the fresh chopped herbs.
- Leftovers store well in the refrigerator for up to 3 days.
