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Polyphenol Rich Salad

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:

For the Pesto:

Directions

Salad:

  1. Wash and dry the spinach. Layer it on a plate.
  2. Cut the artichoke hearts, add on top of the spinach.
  3. Peel and slice an onion, add separated circles of onion on top of the artichokes.
  4. Wash and slice the radishes, layer on top of the sliced onion.
  5. Sprinkle with olives, blueberries, and pistachios. 

Pesto:

  1. Place basil leaves and walnuts into a bowl of a food processor and pulse several times.
  2. Add garlic and cheese and pulse several more times. Scrape down the sides of the food processor with a rubber spatula.
  3. While the food processor is running, slowly pour in olive oil.
  4. Add salt and freshly ground black pepper to taste.
  5. Pour over salad, and enjoy!

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