Salads get a bad name because when a lot of people think of salads they think green lettuce, tomatoes, a few carrots, and salad dressings, they are even selling salads in bags now to make things easier, but if you are not careful, it is easy to make a salad inflammatory by adding things that can make it taste good but void of the nutrients needed.
On this week’s episode of Living Inflammation Free, we talk about building a good, tasty savory, healthy salad. To get you started we have a few recipes to help you out, and we even teach you how to make your own oil-free salad dressing; believe it or not, it is really simple.
Do you have questions about your wellness routine and boundaries?
We are all about community and wellness in this episode so let’s jump right into it.
[05:11] Your Salad base
[07:45] The best ingredients to build your Salad
[15:30] How to get the best store-bought Salad dressing
[17:36] How to make your Salad dressing: Lemon Vinaigrette
SALAD RECIPE (Serves 1 to 2)
1 handful of leafy greens: kale, Swiss chard, watercress, arugula, spinach (Do not exceed 10 cups per day)
1 handful of broccoli (The best source of sulforaphane which promotes liver detoxification, and Indole-3-carbinol, an anticarcinogenic compound)
1/4 cup Broccoli Sprouts (page 20) (Concentrated sulforaphane & I3C. Do not exceed four cups of sprouts per day)
1 handful of cauliflower
1 to 3 purple cabbage leaves, chopped (cheapest source of antioxidants per ounce in the world!)
1 red, yellow, or green pepper, sliced
1 to 2 slices of red, yellow, or green onion
1/2 leek, sliced, washed, and rinsed in a colander
Mushrooms (Bella, cremini, or shiitake)
1/2 avocado, sliced
1 to 3 tbsp sunflower seeds (sprouted is better)
1 to 3 tbsp hemp seeds
1/2 cup legumes, sprouted (garbanzo beans, lentils, mung beans) or cooked (black, garbanzo, kidney beans, …)
1 large apple (yes apple for sweetness)
Now from here, you can get imaginative. I like to add -Sauerkraut
Once done, add spices and herbs for more flavor.
Mix fresh or dried one tablespoon of oregano, garlic powder, turmeric, black pepper, Italian seasoning or Bragg Organic sprinkle, one teaspoon of cayenne pepper, and two tablespoons of nutritional yeast. Each of these spices adds flavor and has anti-inflammation and anti-cancer properties; keep in a small mason jar or resealable container and shake until well mixed.
INGREDIENTS FOR LEMON DIJON DRESSING
Dijon mustard – rich, creamy depth of flavor
Apple cider vinegar – for a sour bite
Lemon juice – fresh is best for zip and brightness
Garlic – freshly minced adds pungency and flavor
Salt – sea salt or Kosher to elevate and enhance flavors
Maple syrup – smooths out the sharpness
Cracked black pepper – for a spicy peppery flavor
Fresh or dried oregano or thyme – any combination of herbs to add flavor
Hot pepper flakes – a hint of heat
¼ avocado – optional for richness and creaminess
Whisk all ingredients together in a bowl or jar.
If adding avocado (for richness and creaminess), place all ingredients in the blender and process until smooth.
Store in the fridge in a jar or air-tight container for up to a week.
LINKS MENTIONED IN THIS EPISODE
+ Download the living inflammation-free food and pantry Guide https://bit.ly/Pantryguide
+ @inflammationfree on Instagram
+ Join the Facebook Community Brown Women Wellness
SUBSCRIBE + REVIEW ON APPLE PODCASTS
Thank you for listening. We hope this podcast has been informative & an inspiring resource to create the kind of life you want with your health in mind.
To help get this podcast in front of more women like you, please consider leaving us a rating and review on Apple Podcasts here! The 10 seconds you take doing, this means the WORLD to us and the women who this show will help.