The top 5 anti-inflammatory salad ingredients for happiness and health.

As someone who absolutely loves to live life to the fullest, I truely believe that every day is a blessing and therefore I always look for ways to feel my very best!

While healthy eating isn’t everything in life, it absolutely helps you to look and feel your very best, especially as we get older. One of the simplest ways to boost your energy, decrease inflammation and maintain a healthy weight, is by incorporating salads into your daily routine. They’re quick, nutritious, and make all the difference in how you feel - whether you're running between appointments, looking after your family or gearing up for your next adventure 😁

If you’ve followed me for a while, you know I always have a salad in the fridge ready to go. It's not about being perfect but about setting yourself up for success with small, powerful changes and habits. Even if you do nothing else, starting with a simple salad starter will make a noticeable difference in how you feel and help you to release unwanted weight by decreasing inflammation and steadying your blood sugar level🔥

Here are my top 5 salad ingredients that help to fuel my busy, adventurous lifestyle and keep me feeling my very best and if you begin to incorporate them into your day you will also certainly begin to feel the goodness ☺️

1. Bok Choy.

Bok choy is a versatile, nutrient-dense vegetable that’s easy to incorporate into your salads. It’s part of the cruciferous vegetable family—just like broccoli and cauliflower—which means it’s packed with vitamins A, C, and K, as well as antioxidants that support your immune system. And yes, you can eat it raw! Bok choy’s mild flavor and crunchy texture add a refreshing twist to your salad while helping keep your energy levels up. Just finely chop it up and use it as lettuce.

2. Rocket (Arugula).

Rocket is another fantastic cruciferous vegetable with a bold, peppery taste. It’s rich in magnesium, potassium, and calcium, all of which are essential for muscle health and energy production. As we age, maintaining our magnesium levels is crucial to avoid fatigue and chocolate cravings and stay active. I'd have to say, rocket is probably one of the most powerful leafy greens out there and will give you way more bang for your buck than other leafy greens. 

3. Radish.

Radishes are one of my favourite salad ingredients, but I have to cut them up finely. These crisp, peppery veggies are another member of the cruciferous family and are packed with vitamin C, which supports immune health and glowing skin. Their high water content also helps keep you hydrated throughout the day, making them perfect for staying fresh and light on your feet. Plus, radishes are great for digestion.The key to keeping radish fresh and not letting them turn into wrinkly little balls in your fridge is to cut them up into quarters or eights and pop them into a container in the fridge with a little water. This way they are also ready to go.

4. Avocado.

Avocado is a must-have ingredient in any salad for its healthy fats and rich magnesium and potassium content. These minerals are key for maintaining balanced energy levels and proper muscle function, which is especially important if you’re leading or wish to live an active lifestyle. Avocado’s healthy fats also keep you feeling full for longer, stabilising your blood sugar and helping to prevent those energy dips throughout the day. They also support weight loss by keeping you satisfied, which helps curb cravings and prevent overeating.

5. Cabbage (any colour).

Cabbage is an underrated salad ingredient, and I absolutely love it! Like bok choy, radish, and rocket, cabbage belongs to the cruciferous vegetable family and is packed with nutrients. It’s rich in vitamins K and C, as well as fibre, which helps improve digestion and supports gut health. Cabbage also contains antioxidants that help reduce inflammation and boost your immune system, making it an essential part of your daily salad. Cabbage is also known for its ability to support detoxification, helping your body eliminate toxins and feel rejuvenated. Its fibre content keeps you full longer, promoting weight loss and also helping to regulate your blood sugar.

The bottom line 😁

Every day is the perfect opportunity live your life to the fullest, because life is short and it goes quick!

While there are so many factors that help you to enjoy your life to the fullest, healthy eating definitely plays a huge role in maintaining your energy and confidence. Starting your meals with a simple salad packed with these top 5 ingredients, is a small step with a big impact on how you feel, helping you lose unwanted weight, stay energised, and live a vibrant, adventure-filled life.

Having a salad in the fridge means you’re always ready to fuel your day with the nutrition you need. So give it a go and if some of these ingredients are new, give them a try and see how they help you to decrease inflammation, steady your hormones and have you feeling your very best!

Your friend and nutritionist,

Kate xx