This anti-inflammatory beet arugula salad is vibrant, nourishing, and full of flavor. Roasted beets, peppery arugula, and crunchy walnuts come together with a zesty dressing to support both gut health and hormonal balance. It’s the perfect side dish for a hormone-friendly or PCOS-friendly eating plan.
Yields:
3 Servings
Prep time:
10 mins
Total time:
40 mins
Ingredients for Anti-Inflammatory Beet Arugula Salad
For the Salad
- 2 medium beets, scrubbed and trimmed
- 3 cups baby arugula
- ¼ cup walnuts, roughly chopped
- ¼ small red onion, thinly sliced (optional)
- 1 oz goat cheese or feta (optional, for creaminess)
For the Dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar (supports digestion & detox)
- 1 tsp Dijon mustard
- ½ tsp maple syrup or honey (optional)
- Pinch of sea salt and black pepper
How to Make This Beet Arugula Salad for Inflammation
- Roast the beets
Preheat oven to 400°F (200°C). Wrap whole beets in foil and roast on a baking sheet for 30–40 minutes, until fork-tender. Let cool, then peel and slice or cube. - Make the dressing
In a small bowl or jar, whisk olive oil, vinegar, mustard, maple syrup, salt, and pepper until emulsified. - Assemble the salad
In a large bowl, toss arugula with sliced beets, walnuts, and red onion. Drizzle with dressing and toss gently to coat. - Optional garnish
Top with goat cheese for a creamy finish, or add hemp seeds for an extra hormone-friendly boost.
Nutritional Benefits of This Anti-Inflammatory Salad
| Ingredient | Benefit | Notes |
|---|---|---|
| Beets | Liver detox support (rich in betaine) | Improves bile flow, supports estrogen clearance |
| Arugula | Cruciferous green, supports detox enzymes | High in folate and antioxidants |
| Walnuts | Omega-3s + hormone-friendly fats | Brain, skin, and liver support |
| Olive Oil | Healthy fat for nutrient absorption | Anti-inflammatory and gut-friendly |
| Apple Cider Vinegar | Supports digestion & blood sugar balance | Use raw, unfiltered for benefits |
How to Serve Your Hormone-Friendly Beet Salad
- Enjoy as a light lunch or pair with grilled chicken or salmon for a complete meal
- Serve alongside a quinoa bowl or sweet potato wedges
- Top with a soft-boiled egg or roasted chickpeas for added protein
- Excellent for follicular or luteal phase support in cycle syncing
Why You’ll Love It
- Full of liver-supportive and hormone-friendly ingredients
- Anti-inflammatory and blood sugar balancing
- Beautiful, earthy flavor with texture and crunch
- Naturally gluten-free and dairy-optional
- Elegant enough for guests — simple enough for a weekday
Why This Beet Arugula Salad Supports Inflammation & Hormones
This anti-inflammatory beet arugula salad is more than just a vibrant side dish — it’s packed with functional ingredients that support overall wellness.
Beets are rich in antioxidants and nitrates, which may help lower blood pressure and improve circulation. According to Cleveland Clinic, they’re also powerful inflammation-fighters.
Walnuts, on the other hand, are an excellent plant-based source of omega-3 fatty acids, which are known to support hormone production and reduce inflammation. Harvard School of Public Health highlights their role in heart and brain health, making them a smart choice for daily meals.
And for a deeper dive into the anti-inflammatory benefits of beets, leafy greens, and nuts, don’t miss this guide:
✅ Top 10 Inflammation-Calming Foods →
