Anti-Inflammatory Salad

Create a delicious anti-inflammatory salad in minutes using 7 powerful ingredients rich in antioxidants and healthy fats.

Info

Nutrition per serving
NutrientAmountRDA
Net Carbs13.9 g5%
of which Sugars11.8 g13.2%
Fibers7.2 g25.8%
Fats17.1 g26.3%
of which Saturates2.2 g11.1%
of which Omega 31.8 g167.5%
Proteins4.7 g10.3%
Calcium174 mg17.4%
Vitamin A114 mcg16.3%
Vitamin C102 mg136.6%
Iron2.2 mg14.8%
Potassium708 mg20.2%
Sodium64 mg2.8%
Cholesterol0 mg0%
Kcal228 11.4%
Macro split
  • net carbs 32%
  • sugars 28%
  • fats 40%
  • saturates 5%
  • proteins 11%
  • fibers 17%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
KCAL
228 per serving
TIME
20m
HEALTH

Today, we'll show you how to make a delicious and healthy salad to fight inflammation.

Each mighty bowl comes with 7 powerful plant ingredients, carefully picked for their anti-inflammatory properties.

So, what makes this salad anti-inflammatory?

It's the combination of fruit and vegetables that are high in antioxidants, seeds packed with omega-3, and good unsaturated fats from extra virgin olive oil.

This anti-inflammatory salad recipe starts with a colourful base of shredded red cabbage, wild rocket, peppery radishes, and fresh oranges.

Then, we toss it all together with flaxseeds and an anti-inflammatory dressing made with olive oil, orange juice, garlic and parsley.

This easy anti-inflammatory salad is deliciously crunchy and juicy, with sweet and peppery notes. You'll love it!

It's perfect as a side salad but can also be made into a meal by adding a serving of proteins and whole grains.

Frequently Asked Questions

Are salads good for fighting inflammation?

Yes, preparing a salad is the easiest way to combine a variety of anti-inflammatory ingredients, such as vegetables, fruits, nuts, herbs, and spices, into a single dish.

To make an anti-inflammatory salad start with a colourful base of vegetables and fruits, then top with nuts and season with an olive oil-based dressing.

What salad ingredients are anti-inflammatory?

The best salad ingredients that reduce inflammation are foods rich in antioxidants, omega-3, fibres, and healthy unsaturated fats.

Here's how to make a powerful anti-inflammatory salad:

  1. Use one leafy green, one cruciferous, and one yellow/red vegetable. Choose from: - Spinach, kale, mesclun, watercress, and arugula - Cabbage, brussels sprouts, and radishes - Carrots, peppers, and tomatoes

  2. Add one serving of antioxidant-rich fruits like berries, grapes, cherries, oranges, and pineapple.

  3. Top your anti-inflammatory salad with unsaturated fats like avocado, olives, and almonds, plus omega-3-rich walnuts, flaxseeds, or fatty fish.

  4. Consider adding legumes like black beans/red kidney beans for fibres and extra inflammation-fighting antioxidants.

What’s a healthy dressing for anti-inflammatory salads?

You can make an anti-inflammatory dressing for salads by mixing extra virgin olive oil with apple cider vinegar or lemon juice and fresh garlic or ginger.

Then, add healing herbs like rosemary, sage or parsley and beneficial spices like turmeric and cinnamon.

For this salad recipe, you can use our healthy orange and olive oil dressing below or try this mighty anti-inflammatory dressing with turmeric!

What are the health benefits of anti-inflammatory salads?

Thanks to its wholesome, nutrient-dense, and antioxidant-rich ingredients, this healthy salad can help reduce chronic inflammation as part of an anti-inflammatory diet.

Eating more anti-inflammatory foods provides many health benefits, from better blood sugars and cholesterol to improved energy levels and stronger gut health.

Anti-inflammatory salads can also help improve symptoms of inflammatory conditions like IBS and arthritis and decrease the risk of illnesses.

Ingredients

Adjustments
Serves
Measuring System
Red Cabbage200 g
Rocket/Arugula80 g
Radishes120 g
Oranges1
Extra Virgin Olive Oil2 tbsp
Garlic Cloves1
Fresh Parsley2 tsp
Ground Flaxseeds2 tbsp

Step 1

Slice the red cabbage very thinly or shred it into small bits (1).

You can do this by hand or using a mandoline slicer, a grater, or a food processor.

Transfer the sliced/shredded cabbage to a sieve over the sink. Rub it with some salt and leave it to soften for at least 15 minutes, ideally 30 minutes (2).

thinly sliced red cabbage
1
shredded cabbage rubbed with salt in a colander
2

Step 2

Meanwhile, prepare the anti-inflammatory salad dressing.

Juice half of the orange(s) and cut the other half into segments, keeping them aside with the other salad ingredients.

In a small bowl, combine the orange juice with extra virgin olive oil, minced garlic, and chopped fresh parsley. Season with salt and black pepper to taste.

anti-inflammatory dressing with olive oil, parsley, orange and garlic

Step 3

To serve, add the cabbage, orange segments, sliced radish, and rocket to a large bowl. Pour in the orange olive oil dressing and toss well to coat (1).

Finally, sprinkle with ground flaxseeds and enjoy (2).

anti-inflammatory salad with red cabbage, rocket, and oranges
1
anti-inflammatory salad with red cabbage, rocket, and oranges
2

Tips

Swaps & add-ons

  • You can substitute radish with fresh fennel, ready-cooked beets, or shredded Brussels sprouts.

  • As an alternative to rocket, you can use other anti-inflammatory greens like watercress, kale or spinach.

  • Add a handful of blackberries or blueberries for extra antioxidants or use them instead of oranges.

  • You can replace ground flaxseeds with chia seeds or walnuts, both rich in inflammation-fighting omega-3 fats.

  • Turn this anti-inflammatory salad into a meal by adding a serving of protein, like red kidney beans, as in this broccoli buckwheat salad, or salmon, as in this anti-inflammatory grape salmon salad.

How to Store

To store this anti-inflammatory salad for up to 4 days, keep the dressing and the salad in two separate containers in the fridge. When you’re ready to eat, pour in the dressing and toss well.

Like this recipe?

Here are lots of anti-inflammatory salad ideas to try next: