Anti-Inflammatory Loaded Salad
Description
This Anti-Inflammatory Loaded Salad is a vibrant, nutrient-dense meal designed to nourish your body while supporting overall health. Inspired by chef-style plating and balanced nutrition, this salad combines fresh greens, lean protein, healthy fats, and powerful anti-inflammatory ingredients into one satisfying bowl. It’s not just a salad—it’s a complete meal that feels gourmet, colorful, and deeply satisfying.
The base of leafy greens like spinach and arugula provides antioxidants and minerals, while grilled chicken or wild salmon delivers high-quality protein and omega-3 fatty acids known for their anti-inflammatory benefits. Fresh vegetables add crunch, hydration, and vitamins, while avocado contributes heart-healthy fats that keep you full and energized. Fermented pickles support gut health, and nuts or seeds add texture along with anti-inflammatory compounds.
What truly elevates this salad is the golden dressing. Extra-virgin olive oil, lemon juice, turmeric, black pepper, and garlic combine to create a bright, flavorful dressing packed with natural anti-inflammatory properties. Turmeric and black pepper work synergistically to enhance absorption, while olive oil and lemon provide a clean, Mediterranean-style finish.
Ingredients (2–3 servings)
Salad Base
2 cups mixed leafy greens (spinach + arugula)
2 boiled eggs, sliced
1 cup grilled chicken or baked salmon flakes
½ cup cucumber, sliced
½ cup cherry tomatoes
¼ cup red onion, thinly sliced
¼ cup avocado, diced
¼ cup fermented pickles (no sugar)
2 tbsp raw walnuts or pumpkin seeds
2 tbsp crumbled feta or goat cheese (optional)
Anti-Inflammatory Dressing
3 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
½ tsp turmeric
¼ tsp black pepper
½ tsp garlic powder
Pinch of sea salt
How to Assemble
Begin by arranging leafy greens in a wide bowl or platter to create a fresh, vibrant base.
Layer the boiled eggs and protein evenly over the greens for balance and visual appeal.
Add cucumber, tomatoes, red onion, avocado, and fermented pickles to build color and texture.
Sprinkle walnuts or pumpkin seeds and a small amount of cheese for extra richness and crunch.
Whisk all dressing ingredients until smooth and golden, then drizzle over the salad just before serving.
Why This Salad Works
This chef-style salad is designed to reduce inflammation, stabilize blood sugar, and keep you feeling satisfied without heaviness. It’s perfect for lunch, light dinner, or meal prep, and can easily be customized with seasonal vegetables or different proteins. Fresh, flavorful, and functional—this is healthy eating made delicious.