In addition to providing herbal consultations, Synergy Herbal Works maintains an herb shop providing herbal botanical's, holistic living supplies, supplements, and homeopathic's
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Antioxidant Rich Salad to boost Health
January 9, 2015
Just made this salad for dinner and thought I would share the recipe. Love to make this in the winter when it is dull and dreary outside. The bright colors really make me smile. It also gives a good boost to your immune system this time of year.
Did I mention that it is loaded with anti-oxidants, enzymes, detoxifying and cleansing vegetables, and anti-inflammatory ingredients?
I adapted this recipe from one found in Sally Fallons book Nourishing Traditions.....
3 cups shredded organic carrots
1 cucumber (finely chopped)
1 sweet red pepper (preferrable organic)
5 green onions (chopped)
1/4- 1/3 c fresh turmeric root (finely chopped)
1 chopped avocado
3/4-1 cup walnuts
juice of one lemon or 2 limes
1/2-3/4 cup apple cider vineger
sea salt and pepper to tase
1/4 cup good quality olive oil
Mix all ingredients in a bowl and chill.
So what about the ingredients?
Carrots: Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc. They are a rich source of beta-carotene and vitamin A. They are also a rich source of antioxidants.....An overwhelming body of evidence shows that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included. Carrots are high in fiber and the antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function. They are also considered very cleansing to the body.
Cucumber: I'm going to be paraphrasing an article by Mercola on the health benefits of cucumber, if you would like to read it, click here.
Cucumbers contain polyphenols, vitamins k, b, copper, potassium, C, and manganese. They also have an anti-inflammatory phenol(fisetin) for brain health. According to this article, the reduce your risk of cancer, fight inflammation, are high in antioxidants, help manage stress, and support healthy digestion. Wow, all from a little cucumber!!
Red Bell Pepper: These babies are a great source for nutrients, fiber, and antioxidants. Vitamin A, Vitamin C, Folate, Vitamin K, carotenoids like lycopene, and postassium.
Green Onions: Onions are not just for food...they have medicinal health benefits as well. According to Vintage Remedies by Jessie Hawkins, onions are anti-bacterial, diuretic, and lower lipid levels in the blood. They also have Vitamin C, K, and carotenoids for eye health.
Turmeric Root: This root from India contains curcumin which is a bioactive compound with strong antioxidant and anit-inlammatory properties. However, turmeric has low amount of curcumin and is is lipid soluable so is better absorbed if taken with fats (i.e. the olive oil in the salad) and it has been shown that adding pepper with consumption helps with absorption as well. We have already discussed it's anti-inflammatory properties so lets move on to the fact that curcumin is high in antioxidants AND it helps the bodies own enzymes (antioxidants) work better. it may help with depression and aging and may lower a persons risk of heart disease.
Avocado: 12 evidence based benfits of avocados can be found on Authority Nutrion's website. To sum it up, they are packed with nutrition, potassium, monosaturated fatty acids for heart healp, fiber, antioxidants for eye health. They also are showing possibilities of protecting agains cancers, relieving arthritis symptoms, and helping people lose weight. oh, and last but not least, the fat in them helps the nutients in the other foods you eat to be absorbed better.
Walnuts: Contain protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals. They are cancer fighting and good for cardiovascular health with the omega-3 fatty acids. They have also been to help with reproductive issues in men, with brain health, and diabetes.
Lemon/ lime juice: alkalyze the body, cleanse, high in VitaminC and flavanoids. Stimulate the liver, anti-bacterial, and have anti-cancer compounds.
Apple cider vinegar: Organic, unfiltered apple cider vinegar with the "mother" is the best for providing beneficial enzymes and bacteria to help with gut health. It's anti-microbial, has been shown to help lower blood sugar levels for people with diabetes, and may also have benefits for the heart and cancer.
Hope you get a chance to try this wonderful salad and enjoy the benefits this winter. If you make this and have an adaption, please share with me.