Spring Herb Salad

HomeClinics & ProgramsELLICSR KitchenSpring Herb Salad

Skill Level	Easy

Preparation Time	20 minutes	Total Time	20 minutes
Servings	6	Cost Per Serving	$1.52

2 cups	Finely Chopped Herbs (one or multiple of Parsley, Mint, Basil, Cilantro etc.)
1 cup	Frozen or Fresh Sweet Green Peas
1 cup	Frozen or Fresh Edamame or Fava Beans
5 each	Green Onion, sliced
1/2 cup	Greek or Skyr Plain Yogurt
1 clove	Garlic, minced
1/2 each	Lemon, juice and zest
2 tbsp	Olive Oil
2 each	Whole Wheat Pita

Wash and dry your herbs very well. Finely chop.
If the peas and edamame/fava beans are frozen. Add to boiling water for 1-2 minutes and then drain and add immediately to a bowl of ice water.
For the dressing, combine minced garlic, lemon juice and zest, olive oil, and season with salt and pepper to taste. Set aside.
In a large bowl, combine herbs and green onion. Add peas and edamame/fava beans (drain well from ice bath if using frozen).

PDF of NFT for Spring Herb Salad

Let's delve into the wonders of fibre. Research reveals that fibre is a health superhero, keeping our bowels in motion and nourishing the good bacteria in our gut. But that's not all – fibre also plays a role in stabilizing blood sugars and can even bind to cholesterol. To reap these benefits, cancer prevention guidelines recommend a daily intake of at least 25 grams. The peas, beans, and whole grain pita in this recipe are a delicious way to inch closer to that goal.
Edamame – good for me and you. Edamame are whole, immature soybeans that are green in colour. They are rich in vitamins, minerals, and fibre. They also measure very low on the glycemic index (GI). GI measures the extent to which foods raise blood sugar. A low GI means that food does not cause blood sugars to spike and is suitable for people who need to manage their blood sugars. Just 1 cup of cooked edamame contains 18 grams of protein, 8 grams of folate, and high levels of folate and vitamin K.

The potent green pea! Green peas boast several health-protective compounds with anti-inflammatory and anti-cancer properties (polyphenols and saponins). Green peas are also rich in fibre, and surprisingly contain protein. This combination slows digestion and promotes feelings of fullness. It may also reduce food cravings and support appetite control. So, go ahead and add some peas to your meal today!
Make whole grains a star of your plate. Unlike refined grains, whole grains contain all parts of the grain kernel - the bran, germ, and endosperm. By making whole grains a regular part of our diet, we can significantly reduce the risk of several cancers, including colorectal cancer. So, let's make a pledge to make whole grains half of our grain choices each day. Start with whole grain pita!