Arthritis

Beet and Citrus Salad – Arthritis Research

11 Mar 2022

The mix of earthy beet and fresh zesty citrus is a flavor ready for spring, and combined with the anti-inflammatory health benefits of the ingredients, will contribute to prepare for the changing of the seasons.

Select Ingredients and the anti-inflammatory compounds and their health benefits:

Spinach: Vitamin E, B vitamins, and omega-3 fatty acids.

Arugula: anti-inflammatory power derives from indole-3-carbinol and erucin (an isothiocyanate). Animal studies have shown erusin’s inhibitory action on cytokines and pro-inflammatory enzymes. By inhibiting inflammatory enzymes and mediators, it reduces aches and pains associated with inflammatory diseases. Omega-3s help reduce pain signals sent to the brain.

Citrus fruits are a rich source of Vitamin C, which provides the synthesis of collagen that helps build and repair blood vessels, tendons, ligaments and bone, and is high in antioxidants.

Avocados are a great source of healthy monounsaturated fat and antioxidants, which can slow  the body’s inflammatory response. In fact, the anti-inflammatory properties of avocados are so strong that they may actually offset less healthy food choices.

Feta is high in vitamin B6 which when combined with histidine, a protein found in feta, it undergoes a process by which it becomes histamine, a compound that provides anti-inflammatory benefits. It  also contains probiotics, which helps the immune system fight infection and disease.

Ingredients:

Salad:

1/2 cup baby spinach

1/2 cup baby arugula

1 medium beet, roasted, cooled and sliced

1 clementine, peeled and sectioned

1 orange, peeled and sectioned

1 avocado, peeled, cored and sliced

1/3 cup chopped almonds

1 tablespoon feta cheese

Dressing:

1/4 cup avocado oil

3 tablespoons fresh lemon juice

1/2 teaspoon dried basil

A pinch of sea salt

Instructions:

Salad: Add ingredients to a large serving bowl and toss.

Dressing: Add salad dressing ingredients to a small blender and blend until completely combined.

Drizzle dressing over salad ingredients, tossing until all ingredients are coated. If desired, sprinkle with additional feta cheese.

 

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