If you’ve been following prostate cancer-related health and wellness news for the past few years, you may have heard about the connection between plant-based diets and prostate cancer. For example, in one study, people who ate more plant-based and less animal-based foods were 47% less likely to have prostate cancer progression, compared to patients who ate the least amount of plant-based foods. This Spring Salad is a delicious way to add more plants to your diet, helping you boost your intake of fiber and nutrients for the day.
Keep in mind that according to recent dietary recommendations, you don’t have to completely cut out protein sources such as meat, dairy, and eggs. In fact, the salad can be a foundation for a healthy protein like chicken, salmon, or tofu to make a heartier entree.
Prep time: 20-30 minutes
Servings: 4-6 (as a side dish)
Ingredients
Salad
- 1 bunch asparagus, chopped into 1-inch pieces
- ½ cup frozen peas, thawed
- A few handfuls of salad greens
- 2 radishes, thinly sliced
- ½ avocado, pitted and diced
- ¼ cup chopped toasted pistachios
- ½ cup roasted chickpeas
- Fresh herbs, for garnish (basil, mint and/or chives)
- A pinch of sea salt and freshly ground pepper
- A sprinkle of crumbled feta cheese (optional)
- Protein of your choice (optional)
Dressing
- ¼ cup fresh basil leaves, or a mix of basil and mint leaves
- 1 small garlic clove
- 1 tablespoon fresh lemon juice
- ½ teaspoon lemon zest
- 1 tablespoon white wine vinegar
- 2 tablespoons extra-virgin olive oil, plus more as desired
- ¼ teaspoon sea salt
Directions
1. Bring a pot of water to a boil and set a bowl of ice water nearby. Blanch the asparagus for about 1 minute, or until tender but still bright green. Transfer to the ice water for 1 minute, then drain. Allow the asparagus to dry, and transfer it back to the bowl. Add the peas.
2. Make the dressing: In a food processor or blender, pulse together the basil, garlic, lemon juice and zest, vinegar, olive oil, and a pinch of salt. Add more oil as desired.
3. Add half of the dressing to the bowl with the asparagus and toss to coat. Season to taste with a pinch of pepper.
4. Assemble the salad. Arrange the salad greens on a platter, then layer the asparagus/pea mixture, the radishes, avocado, pistachios, chickpeas, and herbs on top. Drizzle with the remaining dressing. If desired, add a sprinkle of feta and/or a protein of your choosing, and serve.
Adapted from Love & Lemons’ Bright Spring Salad.
Recipes on the Prostate Cancer Foundation website are offered for general interest on healthier cooking. They have not been reviewed by a nutritionist or other qualified health professional, and do not constitute medical or dietary advice or recommendations. Always talk to your health care provider to obtain personalized diagnosis and treatment advice, including your specific dietary needs.