Bloat-Free & Glowing This Summer Season
Summer is here, and I’ve pulled together three of my go-to anti-inflammatory salads, simple, nourishing, and perfect for days when you want to feel light, not bloated. These recipes have supported me through my journey with fibroids and endometriosis, and I hope they bring you the same sense of relief and joy in eating.
Living with a chronic illness often means constantly learning what your body responds to. Food plays a huge role, and sometimes it takes trial and error to find what truly supports your energy, digestion, and mood. For me, it’s been about focusing on meals that calm inflammation, support my gut, and help me feel more like myself again.
A big part of healing has been identifying foods that trigger bloating, fatigue, or that heavy, sluggish feeling. These salads are packed with ingredients that help reduce inflammation, support digestion, and leave you feeling refreshed—not weighed down.
As women, we deserve to feel good in our bodies and connected to what nourishes us. Choosing anti-inflammatory foods is one way we can take back that power, naturally.
Let’s beat the bloat together. 💗
Feel free to pin these recipes, print them out, or keep them handy for your next grocery run. As a trainee nutritionist, these salads are ones I genuinely stand by simple, gut-friendly, and backed by both personal experience and nutritional guidance. As always, tune in to your body and speak to your doctor or healthcare provider if you have any concerns.
🥗 Roasted Beetroot & Goat Cheese Salad
This one’s earthy, creamy, and deeply satisfying. Roasted beetroot gives it that sweet, grounded flavour, while the goat cheese adds a tangy, soft bite that ties everything together. I turn to this salad when I want something filling but gentle on my digestion—especially during flare-ups. It’s a gorgeous mix of flavour, texture, and gut-friendly goodness.
Ingredients
Method
- Roast the Beets: Preheat the oven to 200°C (390°F). Wash and trim the beetroots, then wrap each in foil. Place on a baking tray and roast for 40–45 minutes, or until fork-tender. Let them cool, peel, and dice into bite-sized chunks. (If using pre-cooked beetroot, simply dice and set aside.)
- Prepare the Salad Base: In a large bowl, combine the mixed greens, roasted beetroot, toasted walnuts, and crumbled goat cheese.
- Make the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. Add pomegranate juice for extra flavour, if desired.
- Serve: Drizzle the dressing over the salad and toss gently. Enjoy immediately.
Notes
- Roasting beets with skin helps lock in moisture and flavour.
- For extra creaminess, serve with 2 tbsp of hummus on the side or spooned over the top.
- Feel free to mix it up with different nuts, leafy greens, or soft cheeses.
🥬 Kale & Roasted Sweet Potato Salad
My comfort salad warm, nourishing, and surprisingly energising. The sweetness of roasted sweet potato pairs beautifully with kale, while the crunch from pumpkin seeds and burst of pomegranate bring it all to life. This one helped me cut down on cravings and feel fuller for longer, especially on slower days when I needed a natural pick-me-up.
Ingredients
Method
- Roast the Sweet Potatoes: Preheat the oven to 200°C (390°F). Peel and cube the sweet potatoes. Toss with olive oil, salt, pepper, and a pinch of paprika (optional). Spread on a baking tray and roast for 25 minutes, flipping halfway until golden and soft.
- Prepare the Kale: Rinse and chop kale. Add to a large bowl with a pinch of salt and massage for 2–3 minutes to soften.
- Prepping the Salad: Add cooled roasted sweet potatoes to the kale. Top with pomegranate seeds and pumpkin seeds.
- Make the Dressing: Drizzle balsamic vinegar (and pomegranate juice if using) over the salad. Toss well. Taste and adjust seasoning if needed.
Notes
- Not into pomegranate? Try blackberries or raspberries—or skip the fruit altogether.
- Add grilled chicken, salmon, or tofu for a protein boost.
- I've added a pinch of parmesan cheese
🍓 Baby Spinach & Strawberry Salad
This is my fresh and fruity go-to when I want something light but still packed with nutrients. It’s perfect for warm afternoons or when I’m craving a little sweetness without the sugar crash. The mix of juicy strawberries, salty feta, and crunchy almonds makes this salad feel like a treat—while still being super gut-friendly and anti-inflammatory.
Ingredients
Method
- Prep the Ingredients: Wash the spinach, strawberries, and almonds. Slice the strawberries and roughly chop the almonds.
- Prep the Salad: In a large bowl, combine spinach, strawberries, almonds, and crumbled feta.
- Make the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- Serve: Drizzle dressing just before serving. Sprinkle black sesame seeds on top.
Notes
- Use fresh strawberries for best flavour and sweetness.
- Swap feta with grilled chicken or a vegan cheese alternative for a more filling option.
- Other fruits like raspberries or blueberries also work beautifully here.
💌 My Final Thoughts To You
I hope these summer salads bring you the same comfort and nourishment they’ve brought me on my healing journey. Eating well with intention doesn’t have to be complicated, it’s about choosing ingredients that support your body and make you feel good from the inside out.
Remember, tuning into what works for your body is the real secret. Be kind to yourself in the process, and don’t be afraid to experiment and find your own favourites along the way.
If you try any of these recipes, I’d love to know! Tag me @inspiredbyceejournals. Let’s keep sharing what works and support one another on this path to feeling our best.
Here’s to a summer of lighter meals, happier guts, and more energy to enjoy the season.
With Love,
Cee
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