Spring Green Caesar Salad

NUTRITIONAL NOTES

 

ANCHOVIES: A large amount of fish in markets these days have high amounts of toxins, including mercury. As a general rule, the larger the fish, the higher amounts of mercury (because they have longer life spans).  Anchovies are small, and therefore contain the least amount of mercury, but retain all the health benefits of eating fish including a high omega-3 content to help minimize risk of cardiovascular disease.   

 

ASPARAGUS: High in Vitamins K and A. Asparagus has a unique combination of anti-inflammatory nutrients aiding in digestive support, heart health and blood sugar regulation.  As a result of its very strong anti-inflammatory and antioxidant nutrient composition, eating asparagus reduces your risk for certain cancers, including possibly leukemia.

GREEN PEAS: Peas contain a unique assortment of health-protective phytonutrients, including prevention against some types of cancer.  High in anti-oxidant and anti-inflammatory benefits, peas are also a surprisingly good source of heart healthy omega-3s.  Green peas are considered to be an environmentally friendly food, as pea crops provide the soil with important nitrogen benefits.  

RADISH: Radishes are packed with antioxidants to enhance cell detoxification.  In recent studies, radishes possess potential chemopreventiveproperties as the root shows significant cell growth inhibition in cancer cell lines and even induces cancer cell death.

Gluten-Free, Pescatarian

Serves about 6-8

Ingredients:

Salad

1 bunch of asparagus, trimmed and cut in half lengthwise

1 cup fresh peas, or frozen and defrosted

½ cup of shelled edamame, defrosted and/or cooked per

     package instructions.  (Place in cold water bath to cool

     down before assembling the salad.)   

5 radishes, thinly sliced

1 medium cucumber, made into ribbons with a vegetable

     peeler (no seeds)

1 bunch of red leaf lettuce chopped bite size or a small

     container of spring green mix or mix together

     a combination of salad greens of your choice 

shaved Parmigiano Reggiano for top of salad

Dressing

1/2 cup low fat / fat-free yogurt

1 Tbsp red wine vinegar

5-6 anchovy fillets, depending on your taste

1 Tbsp Worcestershire sauce

1 tsp Dijon Mustard 

small handful of fresh basil leaves

1 clove of garlic, crushed

zest and juice from 1 lemon

1/4 cup Parmesan cheese, optional

salt and pepper to taste

 

Directions:

  1. Blanch your asparagus.  While trimming and slicing your asparagus, bring a large pot of water to a rolling boil.  Drop prepped asparagus in water, cooking for 30-60 seconds, or until crisp tender (it will not take long, so do not overcook).  Drain and place on ice water bath to stop the cooking process and set the color.  Drain and set aside.  

  2. Make your dressing.  In a blender, add all dressing ingredients and blend until well pureed.  Dressing will be thinner then most store-bought Caesar dressings.  

  3. Start to assemble the salad.  Place greens in a large mixing bowl.  Add a sprinkle of salt and Perrier and drizzle with dressing until all the leaves are coated, but not drenched.  Place your greens on your serving platter or plate as a bed.

  4. Combine your other vegetables, including asparagus, peas, edamame, cucumber and radishes (reserving a few slices for garnish) in the mixing bowl.  Sprinkle with a dash of salt and pepper, and then coat with dressing.  Place vegetable on top of bed of greens. 

  5. Garnish with a few radish slices and a sprinkle of parmesan cheese. 

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amy@oregoncancerfoundation.org

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