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Fresh Autoimmune Flare-Up Salad Recipe Easy Anti-Inflammatory Summer Meal

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A fresh, vibrant, and gentle salad perfect for autoimmune flare-ups and hot summer days, featuring anti-inflammatory ingredients like turmeric, cucumber, and blueberries.

Ingredients

Scale
  • 1 large cucumber, peeled and thinly sliced
  • 1 ripe avocado, diced
  • ½ cup fresh or frozen blueberries
  • 1 teaspoon fresh turmeric root, grated (or ½ teaspoon turmeric powder)
  • ¼ cup fresh parsley, chopped (Italian parsley preferred)
  • 2 tablespoons fresh mint, chopped
  • 2 tablespoons red onion, finely diced (optional, soak in cold water to reduce sharpness)
  • 2 tablespoons fresh lemon juice
  • 3 tablespoons extra virgin olive oil, cold-pressed preferred
  • Sea salt, to taste (Maldon flaky salt recommended)
  • Freshly ground black pepper, to taste
  • Optional add-ins: toasted pumpkin seeds or cooked quinoa

Instructions

  1. Prep the vegetables and herbs: Peel and thinly slice the cucumber about 1/8 inch thick. Dice the avocado into bite-sized pieces. Finely chop the parsley and mint. If using, finely dice the red onion and soak in cold water for 5 minutes, then drain well.
  2. Grate turmeric and zest lemon: Using a microplane, grate about 1 teaspoon of fresh turmeric root or measure ½ teaspoon turmeric powder. Zest the lemon before juicing.
  3. Make the dressing: In a mixing bowl, combine lemon juice, olive oil, grated turmeric, sea salt, and freshly ground black pepper. Whisk gently until emulsified.
  4. Toss the salad: Add sliced cucumber, diced avocado, blueberries, herbs, and red onion (if using) to the bowl with the dressing. Toss gently with a large spoon or salad tongs to avoid mashing the avocado.
  5. Final seasoning and serve: Taste and add more salt or lemon juice if needed. Sprinkle with optional toasted pumpkin seeds or cooked quinoa for texture and extra nourishment. Serve immediately or chill for 15 minutes to meld flavors.

Notes

Avoid prepping the salad too far in advance to prevent avocado browning and loss of herb freshness. If needed, keep avocado separate and add just before serving. Fresh turmeric stains surfaces; wear an apron and wash cutting boards immediately. Use ripe but firm avocado to avoid sogginess. Gentle tossing prevents avocado from browning quickly. Adjust lemon juice to taste to avoid overpowering flavors.

Nutrition

Keywords: autoimmune, anti-inflammatory, salad, summer meal, turmeric, cucumber, avocado, blueberries, healthy, easy recipe

Find it online: https://freshforkful.com/fresh-autoimmune-flare-up-salad-recipe-easy-anti-inflammatory-summer-meal/