Citrus Shrimp & Avocado Arugula Salad

Recipe

This vibrant, refreshing low lectin shrimp salad recipe features wild-caught shrimp, creamy avocado, peppery arugula, crisp romaine, bright citrus, and earthy mushrooms—all fully approved and lectin-free. It's light yet satisfying, packed with polyphenol-rich ingredients and a simple polyphenol-rich dressing to support digestion and gut health. Perfect for midlife nutrition and women over 45 looking for an easy, gut-friendly citrus shrimp salad that boosts energy and reduces inflammation naturally.

Serves 2 as a main or 4 as a side

Prep time: 15 minutes

No cooking required (or lightly sauté mushrooms if preferred)

Salad Ingredients:

• 12 oz wild-caught shrimp, cooked, peeled, and chilled (poach or grill simply with salt and lemon)

• 2 ripe avocados, pitted and sliced or cubed

• 4 cups baby arugula

• 2 cups romaine lettuce hearts, chopped

• 1 large orange or blood orange, peeled and segmented (or supremed for no pith)

• 8 oz cremini or shiitake mushrooms, very thinly sliced (raw for crunch or lightly sautéed in olive oil)

• ½ cup fresh basil leaves, torn

• Optional add-ins: thinly sliced hearts of palm or jicama for extra crunch

Dressing Ingredients (Bright Citrus Vinaigrette):

• ⅓ cup extra-virgin olive oil (high-polyphenol)

• Juice of 1 lemon + juice of ½ orange

• Zest of ½ lemon

• 1 small clove garlic, minced (optional)

• 1 tsp Dijon mustard (no sugar added)

• Sea salt and freshly ground black pepper to taste

Instructions:

1. Prepare the dressing: In a small jar, combine olive oil, lemon juice, orange juice, lemon zest, garlic (if using), Dijon, salt, and pepper. Shake well until emulsified. Taste and adjust seasoning.

2. Assemble the salad: In a large bowl, gently toss arugula, romaine, basil, mushroom slices, and citrus segments. Arrange avocado slices and chilled shrimp on top.

3. Dress and serve: Drizzle with desired amount of vinaigrette just before serving (start light to keep greens crisp). Toss gently and plate immediately.

Why it's perfect:

• Shrimp & avocado: Protein + healthy fats for satiety and gut health

• Arugula & romaine: Low-lectin, nutrient-dense greens for fiber and lightness

• Citrus: Polyphenol boost and bright flavor to support anti-inflammatory benefits

• Mushrooms: Prebiotic fiber and earthy depth for microbiome support

• Dressing: Pure approved ingredients—no sugar, preservatives, or lectins

This lectin-free shrimp salad is crisp, colorful, and bursting with flavor—ideal for lunch or a light dinner. Enjoy this anti inflammatory citrus shrimp recipe as part of your midlife wellness routine!