Smoked Salmon Salad with Lemon Dill Dressing

by Rachel Stuck, RDN

Gut health is more than just digestive health. The health of the gut is important for multiple, if not all, systems in the body.

The body’s first line of defense against inflammation-causing pathogens is in the gut, and the health of your gut bacteria plays an important role in how well the gut’s immune system can do its job. Therefore, when we take care of the gut, we take care of ourselves. The best way to take care of the gut is to eat nutrient-dense foods and practice a lifestyle that helps reduce stress.

Anti-inflammatory foods include a variety of plant-based foods as well as several animal-based foods. Below you will find a list of anti-inflammatory foods to consider adding to your daily eating plan.

Anti-Inflammatory foods:

  • Fatty fish (like salmon)
  • Berries
  • Leafy greens
  • Walnuts
  • Flax
  • Avocados
  • Green tea
  • Peppers
  • Olive oil
  • Turmeric
  • Dark chocolate
  • Tomatoes
  • Tart cherries
  • Bone broth

The recipe showcased in the video below is Smoked Salmon Salad with Lemon Dill Dressing. You will notice that this recipe includes several of the anti-inflammatory foods listed above. These foods contain a variety of antioxidants, phytochemicals, and omega-3 fatty acids, which are well known for their anti-inflammatory properties. Here is a list of each ingredient included in the recipe and the important nutrients and properties it has to offer:

  • Smoked salmon: Omega-3 fatty acids
  • Onions: Prebiotics and antioxidants
  • Cucumber: High water content and a variety of vitamins (C and K)
  • Tomato: The antioxidant lycopene
  • Olives: The antioxidant vitamin E, and a small amount of selenium
  • Eggs: Contain tryptophan and tyrosine
  • Olive oil: Hello, healthy fat! Good source of monounsaturated and polyunsaturated fats

Smoked Salmon Salad with Lemon Dill Dressing is a perfect summer go-to recipe because it is easy to prepare and there is no cooking required! This salad also packs in nutrients and a variety of flavors. To prepare the salad, simply arrange all ingredients on a large salad plate or in a bowl. A variety of greens will work for this salad, but consider choosing greens with a deep green or purple color instead of pale green iceberg lettuce. The darker the lettuce, either green, red, or purple, the more nutrients it offers!

To prepare the dressing, whisk together the following ingredients: 2 tablespoons of extra virgin olive oil, 1 tablespoon of fresh lemon juice, 1/2 teaspoon of dried dill, 1 teaspoon dijon mustard, and a touch of sea salt. Whisk everything together until well combined and then drizzle the dressing over the salad.

Gut health is the foundation of health and wellness. When you invest in your gut health, you are investing in your overall health. The Ixcela test gives you confidence in your gut-health decisions by offering personalized nutrition, exercise, and fitness recommendations. Take your gut health test today.

Find the full video from our @ixcelawellness Facebook page here.

How do you know what to cook for dinner if you want to improve your gastrointestinal fitness? How about your immuno fitness?

Did you know Ixcela customers receive access to our library of over 200 gut-healthy recipes? The easy-to-use filters allow you to find dishes to support your personal gut health and align with your dietary preferences. The Ixcela recipe library has something for every chef’s skill level and features ingredients that are readily available at most grocery stores. Ixcela customers have access to the full recipe, which can be found here.

Ready to start improving your gut health? Purchase Ixcela today for access to the Ixcela recipe, mindfulness, and fitness libraries, to help you implement your Ixcela personalized nutrition, supplement, mindfulness, and fitness recommendations.

About the Author

Photo: Rachel Stuck, RDN

Registered Dietitian Nutritionist Rachel Stuck has a background in culinary arts and nutrition counseling. Rachel takes a positive approach to nutrition: she avoids recommending restrictive diets and instead focuses on helping people choose foods that promote health and well-being. She is passionate about empowering and assisting Ixcela members as they develop their unique, gut-healthy lifestyles.

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Interested in learning more about Ixcela? Check out Ixcela’s microbiome test, personalized nutrition and fitness plans, and other tools to help you optimize your health.