Beet and Citrus Salad – Arthritis Research
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.
