This is a really simple salad to throw together, but it is incredibly tasty and full of nutrients! I basically just simplified the recipe that I found from this pin:
It only takes a few basic ingredients to create a delicious healthy and filling meal! The main ingredients in my simplified recipe are quinoa, avocado, asparagus, and peas. I’ve already talked about the health benefits of avocado and about the health benefits of asparagus, so lets talk about the third nutrient packed veggie in this recipe – the simple pea!
Peas may be little, but they are powerhouses of nutrition that are fantastic for your health! Just one cup of peas provides you with a healthy amount of vitamins B1, C, B6, B3, B2, and K It also offers a generous amount of manganese, fiber, copper, phosphorus, folate, molybdenum, zinc, magnesium, iron, potassium, and choline! Phew! Who knew that something so small could contain so many beneficial nutrients?!
Here’s some of the great health benefits that peas can provide.
- Stomach cancer prevention: Peas contain high amounts of a polyphenol called coumestrol. Just 2 mg of this phytonutrient a day can help to prevent stomach cancer, and one cup of peas has at least 10 mg!
- Peas contain a high level of anti-oxidants such as flavinoids (catechin and epicatechin), carotenoids (alpha-carotene and beta-carotene), phenolic acids (ferulic and caffein acid), and polyphenol (coumestrol). These anti-oxidants can aid in anti-aging, a strong immune system, and high energy.
- Peas have strong anti-inflammatory properties because they contain pisumsaponins I and II and pisomosides A and B, which are anti-inflammatory phytonutrients found almost exclusively in peas. They also get anti-inflammatory properties from their content of vitamin C and E, zinc, and omega-3 fat in the form of alpha linolenic acid. All these nutrients can aid in the prevention of wrinkles, alzheimer’s arthritis, bronchitis, and osteoporosis.
- Blood sugar regulation: High fiber and protein slows down how fast sugars are digested. The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)
- Heart disease prevention: The anti-oxidant and anti-inflammatory properties along with the generous amounts of vitamin B1, B2, B3, and B6 support healthy blood vessels and reduce homocysteine levels (risk factor for heart disease).
- Healthy bones: The vitamin K in peas helps to anchor calcium inside the bones, and it’s B vitamins also help to prevent osteoporosis.
- Reduces bad cholesterol: The niacin in peas helps reduce the production of triglycerides and very low density lipoprotein, which results in less bad cholesterol, increased good cholesterol, and lowered triglycerides.
- Weight management: Peas are low in fat and calories, but high in everything good like protein fiber, and micronutrients.
Another really great thing about peas is that they are fairly cheap! I always make sure to have frozen organic peas in the freezer, because they make for an easy addition of nutrients to a lot of different dishes, and they are also great on their own with a little olive oil drizzled over them and a dash of sea salt and lemon juice sprinkled on them – YUM! So, the next time you see these little guys, know that there is more to them than meets the eye, and you can feel great about eating them!
Like I said, this salad is really simple, and so so yummy – makes for a PERFECT lunch!
Ingredients: Add as much or as little as you would like of each ingredient to make as many servings as you would like
1.) Mix together the quinoa, asparagus, peas, avocado, and basil
2.) drizzle with olive oil, sprinkle with lemon juice, and sprinkle with sea salt
Simple as that! Enjoy! 🙂