This salad is one that you’ll want to eat all summer long, but I’ll tell you why in a minute.
First, I have an announcement….
Anti-Inflammatory Eating 101 is here!
Hot off the PDF-publishing press, this is the latest downloadable guide to be added to my shop and I am super excited to finally have this resource available for you. As we’ve discussed here before, inflammation is a hot topic in the health world and can bring up different thoughts for different people. Some inflammatory conditions like arthritis, heart disease and Alzheimers might not seem so relevant to, say, women like me in our 20s. But the truth is that if you have a body, you experience inflammation in some form – no matter what your age.
While short-term acute inflammation is the sign of a properly-functioning immune system, long-term exposure to whatever is causing that inflammation is not. That’s when it becomes chronic, and its potential to build into a more serious disease increases.
But how do you know if it’s something you’re experiencing? It might look like…
- Weight gain
- Poor sleep quality
- Constant fatigue
- Mood swings + irritability
- Weakened immune system
- Digestive discomfort + upset – gas, bloating, constipation etc
- Aches and pains
- Puffy/problematic skin (psoriasis, eczema, redness)
In other words, it can look like a lot of things – none of which are fun! But the great news is that you don’t need to wait until you’re experiencing these symptoms (or until you have a serious disease) for an anti-inflammatory diet to be appropriate. That’s because the roots are in whole, unprocessed foods, so it’s a pretty good framework to follow for long-term health and vitality.
More good news: this kind of eating isn’t hard or super restrictive. We can use nutrition to our advantage when it comes to keeping chronic inflammation levels low, and that’s what the Anti-Inflammatory Eating 101 guide is all about. It’s 33 pages full of:
- The info you need to know, broken down as simple as possible
- Foods that cause and reduce inflammation
- An anti-inflammatory foods shopping list
- A 5-day anti-inflammatory meal plan
- Snack ideas
- Recipes that incorporate lots of anti-inflammatory foods
To celebrate the launch of this little beauty, I also made you an Anti-Inflammatory Blueberry Salmon Power Salad that ever-so-fittingly uses….. guess what kind of ingredients?! I probably don’t need to answer that. You knowwwwwwwwww.
First things first, the greens blend is a mixture of baby spinach and watercress. Why watercress? Because I found some at Whole Foods and figured it would be a whole lot more interesting than spinach-only or spring mix. It’s also loaded with vitamin K which is great for our bones and brain. Ooh, AND it’s got pretty teeny tiny flower buds on the end.
I originally envisioned baked or grilled salmon in this salad – both of which would be fabulous choices. However, I’m VERY aware these days that you, like me, may live in a very small apartment with no air conditioning and that the thought of cooking anything might already be making you sweat. With this in mind, I went with smoked salmon and didn’t look back.
Add to this magic some fresh blueberries (antioxidants!), walnuts (holla, more omega-3s!), avocado (because why not), fresh herbs and a ginger-citrus vinaigrette, and you’ve got a recipe that your entire body will be loving – taste buds included.Print
Anti-Inflammatory Blueberry Salmon Power Salad
Packed with whole food ingredients that have amazing anti-inflammatory properties and healthy fats, this Blueberry Salmon Power Salad makes for a light yet totally satisfying lunch.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Total Time: 15 minutes
- Yield: 2 servings
- Category: salad, lunch, dairy free, gluten free, paleo, low sugar, high protein, anti-inflammatory, pescetarian,
- Method: no cook
- 2 cups baby spinach
- 2 cups watercress
- 170g smoked salmon, thinly sliced
- 1/2 cup fresh blueberries
- 1/4 cup raw unsalted walnut halves/pieces
- 1/2 small ripe avocado, sliced or diced
- 2-3 tbsp thinly sliced or minced red onion
- 1 tbsp each torn or thinly sliced fresh mint and basil
- to garnish: sprouts – radish, sunflower, pea – whatever you like
Ginger Citrus Vinaigrette (you will have some leftover):
- 1/2 cup extra-virgin olive oil
- 1/3 cup freshly squeezed orange juice
- 2 tbsp apple cider vinegar
- 1 tsp finely grated fresh ginger
- 2 tsp dijon mustard
- 2 tsp raw honey
- sea salt + black pepper, to taste
- Make the dressing: In a small container or mason jar, shake up all of the ingredients. Add a few pinches of sea salt + black pepper to taste. (Alternatively, if you want it to be super smooth, use a food processor to blend out the ginger bits.) Set aside.
- Wash the greens, trimming if needed. Pat dry with a paper towel and place them in a big bowl with the herbs, blueberries and walnuts. Add some of the dressing and toss well to coat.
- Gently mix in the avocado, then divide the greens between two bowls.
- Arrange the smoked salmon pieces between the bowls, followed by the sprouts to garnish. Serve with additional dressing on the side if needed.
Now over to you! Let’s hear about what anti-inflammatory foods you love incorporating most. Are there any you’ve heard lots about but aren’t too sure how to use?