25/05/2026
Dr. Sarah’s Salad recipes 🌿🌿🌿
Here are salad ideas using stuff you can actually find in T&T markets and grocery stores, and that help with inflammation.
The key anti-inflammatory ingredients we’ll use are: leafy greens, turmeric, ginger, garlic, olive oil, tomatoes, peppers, citrus, avocado, nuts/seeds, and oily fish.
1. *Callaloo & Mango Anti-Inflammatory Salad*
*Why it works*: Callaloo is high in antioxidants and fiber. Mango + citrus cuts inflammation and adds vitamin C.
*What to use*:
- Chopped blanched callaloo or dasheen bush
- Diced ripe mango
- Sliced cucumber, cherry tomatoes
- Red onion thinly sliced
- Dressing: Lime juice, olive oil, grated fresh ginger, pinch of black pepper
*Tip*: Add a sprinkle of pumpkin seeds for extra omega-3s.
2. *Trini Channa & Turmeric Salad*
*Why it works*: Chickpeas + turmeric + garlic = solid anti-inflammatory combo.
*What to use*:
- Boiled channa, cooled
- Diced cucumber, sweet pepper, tomato
- Finely chopped shadon beni/cilantro
- Dressing: Olive oil, lemon juice, ¼ tsp turmeric powder, crushed garlic, black pepper
*Tip*: Let it sit 15 min, so the turmeric flavor mellows. Add a boiled egg or tuna if you want protein.
3. *Avocado, Tomato & Sardine Salad*
*Why it works*: Sardines are packed with omega-3s, which directly lower inflammation.
*What to use*:
- 1 tin sardines in water/oil, drained
- Sliced avocado
- Cherry tomatoes, red onion
- Mixed greens or chopped lettuce
- Dressing: Olive oil, lime, pinch of cayenne or scotch bonnet for heat
*Tip*: Don’t skip the black pepper — it helps your body absorb turmeric if you add it.
4. *Pawpaw & Carrot Crunch Salad*
*Why it works*: Pawpaw and carrot have carotenoids and enzymes that calm inflammation.
*What to use*:
- Shredded green pawpaw or ripe pawpaw
- Grated carrot
- Chopped cabbage
- Chopped chives or spring onion
- Dressing: Orange juice, olive oil, grated ginger, dash of honey
5. *Simple “Green & Gold” Turmeric Slaw*
*Why it works*: Cabbage, turmeric, and olive oil are cheap and anti-inflammatory.
*What to use*:
- Shredded cabbage and carrot
- Chopped bell pepper
- Dressing: Olive oil, apple cider vinegar, ½ tsp turmeric, ½ tsp grated ginger, salt/pepper
Quick tips for T&T kitchens:
1. *Use fresh turmeric and ginger* if you can get them at the market — they’re stronger than powder.
2. *Always add black pepper* with turmeric. It boosts absorption like 2000%.
3. *Olive oil is your friend* here. It helps absorb fat-soluble anti-inflammatory compounds.
4. *Keep it local*: Swap ingredients for what’s in season at your local market to keep cost down.
Regards,
Ms. Lea Eldrige
Online support for Saavansara organics and Ayurveda blends By Dr. Krishna
