Anti-Inflammatory Salad Dressing

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.

Roasted vegetable salad with quinoa, kale, squash, cashews, pickled onion, pomegranate, and cabbage in a white bowl with turmeric dressing.

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
🧄 Substitutions
📖 How to Make Anti-Inflammatory Salad Dressing
✔️ Top tip
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
Anti-Inflammatory Salad Dressing
💬 Comments

👩🏼‍🌾 Ingredients

Tahini, lemon, maple syrup, turmeric, garlic powder, and ginger on a white wooden backdrop.

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.

Turmeric, tahini, garlic powder, curry powder and ginger in the canister of a blender.

Step 1. Blend or whisk: Transfer the tahini, lemon juice, maple syrup, ginger, turmeric, and garlic powder to a medium bowl or blender.

Anti-inflammatory dressing in a blender.

Step 2. Add 2 tablespoons warm water. Blend or mix well until the desired consistency.

Yellow turmeric tahini anti-inflammatory dressing in a glass mason jar next to the lid.

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

What are some foods that may help with inflammation?

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.

Do nightshades cause inflammation?

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.

Are turmeric supplements safe?

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.

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