Green Garden Salad
This is one of my favourite summer salads of the moment. I love the fact that it can be eaten both raw or lightly blanched for 15 seconds to still keep it crisp and delicious. Another great thing about it is that it keeps really well, so perfect to pack into a lunch box if you have any leftovers at dinner. I’ve topped mine with a little Persian feta then scented with a simple lemon vinaigrette made from cold pressed olive oil, lemon juice + black pepper. Perfect on it’s own or with smoked salmon or my fish in a bag. Enjoy .
What’s good about it:
Peas are a great vegetable source of protein that helps to fuel and repair your body, build lean muscle and supports your immune system as well as weight loss. When ever the body is growing, repairing or replacing tissue, protein is involved. Peas are also high in fibre and great for weight control because they are low GI, help keep you full and keep blood sugars stable. Sugar snap peas and shoots are nutrient dense, low in calories and high in antioxidants that will help in reducing free radical damage effects on our cells. Free radicals are formed during normal metabolism in the body or by outside factors such as pollution, x-rays, poor diet, smoking and UV radiation that are linked to disease – as free radical levels rise, so does our need for additional antioxidants.
2 cups (280 g/ 9 3/4 oz ) green peas – fresh raw or frozen
2 decent handfuls (200 g / 7 oz) sugar snap peas
1 handful, snow pea shoots, micro greens or sprouts such as broccoli or alfalfa
20 g Persian feta – or any feta you love ( see notes )
1 x Dressing (see below)
You can choose to enjoy this salad raw or slightly blanched…if raw just omit the first steps otherwise read on…
Blanch your peas and sugar snaps for 15 seconds or until the colour changes to bright green.
Drain and rinse under cool water or plunge into a bowl of iced water to cool quickly.
Combine peas, sugar snaps and snow pea shoots into a large bowl.
Pour over the dressing and toss through.
Divide into serving plates and top with Persian feta.
Enjoy alone or served with extras below.
Nutritional info per serve ( with dressing )
Protein: 17.8 g
Total fat: 10 g
Saturated: 2 g
Carbs: 29 g
Sugars: 13.6 g
Iron: 4.6 g
Fiber: 12 g
1 tablespoon lemon juice
1 tablespoons cold pressed olive oil ( or walnut or flaxseed oils)
hint of black pepper
Combine ingredients until creamy looking. Taste and adjust accordingly according to your palate.
Drizzle over the salad and enjoy.