I made this salad in honor of National Polyphenol Day and Dr. Gundry’s Birthday on July 11th, but it can be made any time of the year! All the ingredients used are packed with polyphenols.
What are Polyphenols?
Polyphenols are chemical compounds found in plants that give plants their color and taste, but they also help protect them in many different ways. There are four main types of polyphenols – lignans found in seeds, stilbenes found in dark chocolate and wine, phenolic acids found in herbs and spices, and flavonoids found in green tea, wine, and many fruits and vegetables.
Health Benefits of Polyphenols
- Supporting Heart Health
- Slowing the Visible Signs of Aging
- Keeping Blood Sugar Levels Safe
- Regulating the Growth of Blood Vessels
Polyphenol Rich Foods
- Cloves, Ginger, Cinnamon, Cumin, Turmeric
- Oregano, Rosemary, Parsley, Basil
- Green tea, Coffee, Red wine, Cocoa
- In-season Berries and Fruits
- Chestnuts, Walnuts, Pecans, Pistachios
- Celery seeds, Ground flaxseeds
- Extra-virgin olive oil and Olives
- Artichokes, Spinach, Red Onion
Ingredients
For the Salad:
- 2 handful of baby spinach
- 6 pieces artichoke hearts
- 1/2 red onion, sliced
- 4 radishes, sliced
- 2 Tbsp Kalamata olives
- 1/2 cup in-season blueberries
- 1/4 cup roasted pistachio kernels
For the Pesto:
- 2 cups fresh basil leaves, packed
- 1/2 cup freshly grated Parmigiano Reggiano Cheese
- 1/2 cup extra virgin Olive Oil
- 1/3 cup chopped walnuts
- 3 cloves garlic, minced
- 1/4 tsp sea salt
- 1/8 tsp freshly ground black pepper
Directions
Salad:
- Wash and dry the spinach. Layer it on a plate.
- Cut the artichoke hearts, add on top of the spinach.
- Peel and slice an onion, add separated circles of onion on top of the artichokes.
- Wash and slice the radishes, layer on top of the sliced onion.
- Sprinkle with olives, blueberries, and pistachios.
Pesto:
- Place basil leaves and walnuts into a bowl of a food processor and pulse several times.
- Add garlic and cheese and pulse several more times. Scrape down the sides of the food processor with a rubber spatula.
- While the food processor is running, slowly pour in olive oil.
- Add salt and freshly ground black pepper to taste.
- Pour over salad, and enjoy!
Thank you for stopping by! After struggling for more than a decade with digestive issues, I finally unraveled the connection between serious inflammation problems, fatigue, and brain fog. My own healing journey led me to become a certified Integrative Health Coach, that is passionate about helping others find hope and to heal.