Creamy Anti-Inflammatory Mediterranean Salad Recipe
(Healthy, Gut-Friendly & Weight-Loss Friendly)
📌 Recipe Description
This Creamy Anti-Inflammatory Mediterranean Salad is a nutrient-dense, flavor-packed dish made with fresh vegetables, olives, herbs, and a healthy yogurt-based dressing. Inspired by Mediterranean and anti-inflammatory diets, this salad is perfect for people suffering from chronic inflammation, joint pain, arthritis, diabetes, heart disease, PCOS, and gut issues.
Unlike store-bought creamy salads that are loaded with refined oils, sugar, and preservatives, this homemade version uses natural anti-inflammatory ingredients such as cucumber, olive oil, black pepper, herbs, and probiotic yogurt.
This salad can be eaten as:
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A light dinner
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A weight loss meal
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A side dish for grilled chicken or fish
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A diabetic-friendly lunch
🥬 Ingredients (Anti-Inflammatory Foods List)
🥗 Salad Base:
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2 cups romaine lettuce or iceberg lettuce (anti-oxidant rich)
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1 medium cucumber, sliced (cooling & anti-inflammatory)
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½ cup cherry tomatoes, halved
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¼ cup red onion, thinly sliced (anti-oxidant & heart-healthy)
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¼ cup black olives, sliced
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¼ cup green olives, sliced
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½ cup bell peppers (optional)
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½ cup grilled chicken / turkey / tofu (optional protein)
🧀 Optional Add-Ins:
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¼ cup feta cheese (or vegan feta)
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1 boiled egg, sliced
🥣 Anti-Inflammatory Creamy Dressing
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½ cup Greek yogurt (unsweetened) – probiotic & gut-healing
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1½ tbsp extra virgin olive oil – reduces inflammation
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1 tbsp lemon juice or apple cider vinegar
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1 small garlic clove, minced
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½ tsp black pepper (activates anti-inflammatory response)
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½ tsp oregano
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¼ tsp turmeric powder (powerful anti-inflammatory spice)
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Salt to taste
👩🍳 How to Make Anti-Inflammatory Salad (Step-by-Step)
Step 1: Prepare Vegetables
Wash and chop all vegetables thoroughly. Keep lettuce crisp by drying it well.
Step 2: Make Creamy Dressing
In a bowl, whisk Greek yogurt, olive oil, lemon juice, garlic, turmeric, oregano, black pepper, and salt until smooth.
Step 3: Assemble Salad
Add lettuce, cucumber, tomatoes, onions, olives, and protein into a large bowl.
Step 4: Mix & Serve
Pour dressing over salad and gently toss. Top with feta cheese and cracked black pepper.
👉 Serve immediately for maximum freshness and nutrient value.
🌿 Why This Is an Anti-Inflammatory Recipe
This salad includes scientifically proven anti-inflammatory foods, making it ideal for chronic health conditions.
