Simple Anti-AGEs Salad

This is a super simple, super quick, and super refreshing salad. Full of fibre, vitamins, minerals, and polyphenols. Making it a great way to help reduce the effects of advanced glycation end products (AGEs).

What are AGE’s?

AGEs are formed when proteins and carbohydrates are cooked with high and dry heat. Think grilling, baking, toasting, and barbecuing. The consumption of foods containing AGEs have been linked to free radicals, oxidative stress, and inflammation, within the body.

Can we do anything to reduce AGE’s?

Thankfully, consumption of foods rich in polyphenols help counteract these negative effects. Polyphenols are the largest group of phytonutrients found in plants. They are responsible for the colour, taste, and smell of fruits, vegetables, herbs, and spices.

This salad is full of polyphenols! And it works great as a side, or as the base of a main dish with some added protein to make it more substantial.

If planning a barbecue, this would be perfect, in combination with marinating the meat, to balance out the drawbacks to cooking meats and carbohydrate at high and dry heat.


You will need –

Romaine lettuce (or other dark leafy green of choice. Spinach, rocket/arugula etc.)

Baby tomatoes


Dried figs

Extra virgin olive oil

Instructions –

  1. Start by washing the romaine, tomatoes, and carrot.
  2. Pat dry the romaine. Then shred.
  3. Dice the tomatoes.
  4. Chop the dried figs.
  5. You can peel the carrot before you grate it, if you wish, but there are lots of nutrients concentrated in the skin, and you won’t tell the difference once grated.
  6. Place the lettuce in the bowl. Top with the tomato and dried figs.
  7. Sprinkle the grated carrot over the salad.
  8. Finally drizzle some olive oil on top.


You can make this ahead of time in the morning, and have it ready for lunch or dinner. Just store it covered in the fridge. Save adding the olive oil for just before serving.


If you would like to see more of my meals, as well free health & fitness tips, follow me on Instagram @david_gowing

Advanced Health + Fitness
Advanced Health + Fitness

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