This Anti-Inflammatory Salad Dressing contains curcumin, the active compound in turmeric, that shows a significant improvement in morning stiffness, walking time, and joint swelling, with the complete absence of any side effects in people with rheumatoid arthritis, a chronic systemic inflammatory disorder.
As a Registered Dietitian Nutritionist, I am not one to use terms such as 'anti-inflammatory' lightly. But the evidence is clear. Curcumin, the active compound in turmeric, is a safe and effective ingredient in helping to reduce inflammation in rheumatoid arthritis and osteoarthritis.
Turmeric is the dried powdered root stalks of the turmeric plant—a member of the ginger family—from which the orange-yellow pigment curcumin can be extracted. The spice turmeric is what makes curry powder yellow, and curcumin is what makes turmeric yellow.
Adding black pepper enhances the bioavailability of curcumin, increasing its effectiveness. Piperine, the compound responsible for the pungent flavor in pepper, plays a crucial role in this synergy. The combination of curcumin and piperine significantly boosts the bioavailability of curcumin, and surprisingly, just a small amount of black pepper is sufficient for this effect!
Tahini enhances this effect even more. Heart-healthy fats, the type found in tahini, increase the absorption of curcumin, so it goes directly to the bloodstream and bypasses the liver. (The liver makes molecules more water soluble so they are easily excreted and therefore less bioavailable. Black pepper and fat suppress that process so more ends up in the bloodstream.)
This healthy salad dressing was inspired by my 3 Healthy Salad Dressing recipes on this site, as well as this Miso Tahini Dressing.
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👩🏼🌾 Ingredients
- Tahini
- Lemon
- Ginger
- Maple syrup
- Turmeric
- Garlic powder
- Black pepper
See the recipe card for quantities.
🧄 Substitutions
- Tahini - instead of tahini, use cashew or coconut yogurt, adjusting the quantity to taste
- Turmeric and black pepper - Substitute with ½ teaspoon curry powder or to taste. (Curry powder typically contains both black pepper and turmeric.)
- Ginger - substitute with ⅛ teaspoon ginger powder instead as needed
- Lemon - use apple cider vinegar instead as needed
- Maple syrup - substitute with agave as desired
This dressing pairs deliciously with my Roasted Vegetable Salad on this site. For more healthy salad dressings, visit my Vegan Dressing Recipes page.
📖 How to Make Anti-Inflammatory Salad Dressing
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Blend or whisk: Transfer the tahini, lemon juice, maple syrup, ginger, turmeric, and garlic powder to a medium bowl or blender.
Step 2. Add 2 tablespoons warm water. Blend or mix well until the desired consistency.
Storage: Refrigerate Anti-Inflammatory Salad Dressing in an airtight container for up to 4 days.
✔️ Top tip
When substituting ingredients, ensure to incorporate heart-healthy fat along with black pepper to harness the anti-inflammatory benefits of curcumin found in turmeric.
🙋🏽♀️ Recipe FAQs
Foods that might help reduce inflammation include tomatoes, extra-virgin olive oil, green leafy vegetables (kale, spinach, collards), nuts (almonds and walnuts), and fruit (blueberries, cherries, strawberries). To fight inflammation, choose whole, unprocessed foods with no added sugar.
The controversial link between nightshades and increased inflammation is not backed up by research. Numerous studies have failed to find evidence that eating nightshade vegetables gives rise to inflammation. Some of the researchers theorize that, while not a direct cause of inflammation, nightshade vegetables may aggravate existing inflammation in some people.
However, everyone's food intolerances are different, so if you feel worse after eating nightshades, it is understandable that you would avoid eating them.
I recommend consuming turmeric in its natural and ground form. However, if you are interested in its supplemental forms, while they are generally considered safe when third-party tested, you should check with your doctor first. High doses of turmeric could have a blood-thinning effect, and if taken on top of prescribed anticoagulants, this could increase the risk of dangerous bleeding.
🍽 Related Recipes
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📖 Recipe
Anti-Inflammatory Salad Dressing
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Ingredients
- ¼ cup plus 2 tablespoons tahini
- ¼ cup fresh lemon juice (about 2 small lemons)
- 2 tablespoons maple syrup
- ½ inch ginger (grated if not using a blender)
- 1 teaspoon ground turmeric
- ½ teaspoon garlic powder
- ⅛ teaspoon black pepper or to taste
- Salt to taste
Instructions
- Blend or whisk: Transfer the tahini, lemon juice, maple syrup, ginger, turmeric, garlic powder, and black pepper to a medium bowl or blender. Add 2 tablespoons warm water. Blend or mix well until the desired consistency.
- Add salt (or salt substitute) to taste.
Notes
-
- Tahini - instead of tahini, use cashew or coconut yogurt, adjusting the quantity to taste
- Ginger - substitute with ⅛ teaspoon ginger powder instead as needed
- When substituting ingredients, ensure to incorporate heart-healthy fat along with black pepper to harness the anti-inflammatory benefits of curcumin found in turmeric.
- Storage: Refrigerate in an airtight container for up to 4 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Nicole says
I'm so glad I tried this. At first I wasn't sure on the taste as it was a little sweeter than I expected. However, I tried it on some roasted vegetables and tofu and it was a game-changer. Such a beautiful vibrant color too!
I'm trying to eat more plant-based and cut processed food, your recipes have been so helpful. Lots of flavor combinations I would not have thought of. Thank you!
Nisha Melvani, RDN says
So glad you gave it a try! Glad you loved the combination with roasted veggies. Dressings can be such a game changer!
Kerstin says
I made it and it’s fantastic. Substituted dark sorghum syrup for honey because of allergies and did forget to add the warm water too. Looking forward to trying more of your recipes. Thank you.
Nisha Melvani, RDN says
So glad you enjoyed it. Thank you.
Lillie says
Where is the recipe for the salad, please?
Nisha Melvani, RDN says
https://cookingforpeanuts.com/roasted-vegetable-salad-high-protein/
MBrola says
This is really a glow dressing and on first inspection appears to be a honey mustard because it is so bight but it is not what it appears, still tastes great even when I had a cheap unsalted tahini it balanced out nicely with a bit more maple syrup and some distilled water, another winner! Thank you kindly!
Nisha Melvani, RDN says
Great that it still tasted great with cheap tahini! That stuff can be challenging to work with:)
Lorraine Norton says
I made this tonight. I double checked the recipe..it is very thick. Added more water, still thick. Has this happened to you? Is it supposed to be thick? It is not pourable. Smells wonderful but purplexed. Thank you!
Nisha Melvani, RDN says
Hi, Did you add the 2 tablespoons warm water before blending? Also, what brand of tahini did you use? I prefer Soom Foods and Seed + Mill. Also, the tahini can seize depending on the brand but this should not happen with this recipe as it is blended and has sufficient liquid.
Paiten says
Just started incorporating tumeric into my diet and this was perfect. Loved the tumeric tahini combo with the other spices. Overall very tasty and you can leave thicker like a sauce or thin more for a salad dressing. Will definitely make this again!
Nisha Melvani, RDN says
I'm so glad it was a hit! Thank you.
Matt Foster says
Wonderful, love the dressing. My kids are crazy about it!
It would great if you could include measurements in grams as well!
Thanks!
Nisha Melvani, RDN says
Hi. I will work on doing that! Thank you. Have a great week.
Jessica says
Yes please in grams !
Nisha Melvani, RDN says
Will look into this.
Michelle says
Can’t wait to make this. Could I use fresh whole turmeric? Just bought a bunch at Trader Joe’s. If so, how much?
Nisha Melvani, RDN says
Yes! Absolutely. Use 1 tablespoon grated fresh for 1 tsp dried/ground.