Anti-Inflammatory Raw Veggie Salad

Raw Veggie Salad

Looking for recipes that fill your belly, are delicious, & are anti-inflammatory & super healthy? This raw veggie salad fills the bill!

View this post on Instagram

A post shared by ALLY (@allyskitchen)

Anti-Inflammatory Diet

What’s the best anti-inflammatory diet?

According to Harvard Health:

To fight inflammation, go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. “To these, many people add herbs and spices like cinnamon, ginger, and turmeric.

Anti-Inflammatory Salad

Eating the rainbow is a good rule of thumb for anti-inflammatory foods. It’s believed that brightly colored fruits and vegetables have antioxidants that help less the effect of free radicals in the environment. These free radicals contribute to damaging our cells. 

Diet for Anti-Inflammation

Other kinds of foods that are anti-inflammatory?

  • Fatty fish
  • Dark chocolate
  • Berries
  • Pomegranate
  • Walnuts and walnut oil
  • Olives and olive oil
  • Turmeric
  • Avocado and avocado oil

Anti-Inflammatory Foods

Again, according to Harvard Health:

Other food components that may help fight inflammation include:

  • fiber found in fruits, vegetables, and especially legumes and whole grains such as barley, oats, and bran
  • omega-3 fatty acids found in fish (such as salmon, mackerel, sardines, tuna), vegetable oils (flaxseed and canola), walnuts, flaxseeds, and leafy green vegetables (spinach and kale)
  • polyphenols (plant chemicals) found in berries, dark chocolate, tea, apples, citrus, onions, soybeans, and coffee
  • unsaturated fats found in almonds, pecans, walnuts, flaxseeds, pumpkin and sesame seeds, and plant oils (olive, peanut, canola).

The evidence that trying to minimize inflammation through dietary changes reduces the risk of diseases “is strongest for arthritis, gastrointestinal and heart health, and possibly auto-immune diseases.” 

Vegetable Salad

There’s no better way to get color and vibrancy into your diet than with vegetables!

Try vegetables that are different and not typical. For example, in this salad, I’m using radicchio, a beautiful deep purple ‘cabbage’ like vegetable. 

WebMD considers radicchio a ‘superfood’:

Radicchio is rich in vitamin K, a good source of dietary fiber, and it contains antioxidants. These nutrients in radicchio help keep the body healthy and may help reduce the risk of health conditions such as cancer, diabetes, osteoporosis, and heart disease.

Raw Veggie Salad

Raw veggie salads are so simple to prepare. The most time-consuming part is the chopping, dicing, slicing and preparation of the veggies. That’s it. You make a large amount of it. Refrigerate. Eat daily. And, it’s going to keep fresh and crispy for about 3-5 days. That’s because you’re using the crunchiest of veggies! 

Benefits of Eating Raw Vegetable Salad

You’re going to be getting your daily dose of fiber when you’re eating raw vegetables! And, remember, that leads to more regularity! Not a bad thing. 

Raw fruits and vegetables are also an important source of gut bacteria. Cooking vegetables tends to kill off all the bacteria. 

And, by adding dark leafy greens into the salad, like microgreens, spinach, kales, chard, and other leafy green vegetables you may be boosting your metabolism because of their iron content. 

There are many other benefits of eating raw vegetables, so making one of these salads weekly and munching on it for snacks or having as a side with your entree is always a good thing! 

Raw Veggie Salad

anti-inflammatory veggie salad

Anti-Inflammatory Raw Veggie Salad

Yield: Feeds 8+


  • 1 cup celery, sliced
  • 1 cup cucumbers, diced
  • 1 cup mini peppers, diced
  • 1 cup sugar snap peas, cut into 2-3 pieces each
  • 1 cup snow peas, cut into 2-3 pieces each
  • 1 cup heirloom carrots, diced or sliced
  • 1 cup microgreens, or substitute baby spinach or arugula
  • 1 cup kalamata olives, drained
  • 1 granny smith apple, diced
  • 1/2 cup almonds, whole or sliced
  • 1/2 cup walnuts, chopped
  • 1/2 cup radishes, sliced thinly
  • 1/2 cup radicchio, packed, thinly sliced
  • 1/2 cup feta cheese crumbles, optional
  • 1/4 cup extra virgin olive oil
  • 1 large lemon, juice only
  • 1 tsp. turmeric
  • 1 tsp. sea salt
  • 1 tsp. coarse black pepper


  1. Combine all the vegetables, olives, and apples in a large mixing/serving bowl. Add the feta cheese (optional).
  2. In a small bowl, whisk together the olive oil, lemon juice, turmeric, salt and pepper. Drizzle on the mixture.
  3. Toss and blend well. Refrigerate for about 30 minutes before serving!


This anti-inflammatory salad will keep well refrigerated for about 3-5 days.

Don't feel compelled to use the vegetables that I've used or substitute others and/or add more! Broccoli, cauliflower, purple cabbage, bokchoy. Oh, so many possibilities!

Your sharing is GOLDEN! Thank you!

Your sharing and comments help me stay in business! Share a photo if you make the recipe #allyskitchen Thank you! xo Ally

Raw Veggie Salad

Similar Posts


  1. Hi Ally,

    Can’t wait to make this! However, will the dressing still taste good if I add some red wine vinegar? Being Italian, I have to have that vinegar taste in my salad…lol

    1. Hi, Donna! Yes ‘mam, you can use red wine vinegar or balsamic! Sometimes I’ll just leave the veggies w/o dressing (stored in refrig), and make up some vinaigrette and each time I use, put it on. Sometimes I put it on all at once and store in refrig. Just depends upon the mood I’m in ha ha! It’s really yummy for several days, and I love adding chopped walnuts and garbanzo beans, too. Walnuts when served! xoxx ally

  2. Pamela Falls says:

    Delicious salad happy that I found this recipe!

    1. Hi, Pamela! It’s one of my faves, too. Thank you ❤️ and it’s so stinkin easy and healthy. Snoop around more and you’ll find more delicious! xoxo ally🥰

  3. Canola oil is highly inflammatory and processed a BIG NO to that OIL. Olive and avocado are only 2

    1. Hi, Kathy, yes, you’re correct and this salad uses EVOO! Soooooooo good and good for you! Helping folks wean off the unhealthy oils, many of which they’ve used for a lifetime, is important and a slow stead process. xoxx ally

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.