Easy Feel-Good Salad In 15 Minutes

This salad is full of antioxidants and easy to make. Figs add a bit of a tangy taste. Serve with your favorite hearty bread for a simple yet satisfying meal!

Ingredients:

  • 2 cups of Spinach
  • Broccoli
  • 1 container of Mushrooms
  • 2 Garlic Cloves
  • 2 tea spoons of Pumpkin seeds
  • 4 Fresh Figs
  • 1 Large Tomato
  • 1 Avocado
  • 2 tea spoons of Turmeric
  • Cayenne pepper to taste

Directions:

  1. Heat water in a large pan over medium-high heat.
  2. Add garlic and sauté for a few minutes until fragrant.
  3. Place mushrooms and cauliflower and sauté for 7 minutes on low heat.
  4. Sprinkle spices.
  5. Cover and cook over medium heat until broccoli is crisp-tender, frequently stirring (about 5-7 minutes).
  6. Mix spinach with tomatoes and avocado, and flax seeds.
  7. Place mushrooms and broccoli on top and decorate with fig and pumpkin seeds.

Nutrition Power-House (Benefits)

Broccoli

Broccoli contains multiple nutrients with potent anti-cancer properties. A single serving provides more than 30 mg of Vitamin C!  A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.

Spinach

Spinach is low in calories and high in vitamins. It is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable has far more than your daily requirements of vitamin K, and vitamin A. Spinach is high in vitamin C with almost 40 percent of your daily magnesium requirement. It is an excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium, and protein. It also has more than a dozen individual compounds, which work together as cancer-fighting antioxidants. These elements neutralize free radicals in the body and thus help to prevent cancer. In fact, one study of New England women showed less breast cancer cases among those who ate spinach. Spinach extracts have reduced skin cancer in lab animals and show promise at slowing stomach cancer as well.

Mushrooms

Mushroom contain good-for-your-bladder selenium and, like us, they produce vitamin D when exposed to sunlight. Oyster mushrooms are a good source or iron. Mushrooms are also great sources of protein, fiber, B vitamins (especially niacin), vitamin C, calcium, minerals, and selenium. They also contain antioxidants that are unique to mushrooms, such as ergothioneine, which according to studies is a highly potent antioxidant.

Flax-seeds:

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries!

  • Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
  • Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
  • Fiber – flax seed contains both the soluble and insoluble types.

Figs 

Figs are high in fiber and a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density), copper, and potassium (which helps lower blood pressure), as well as vitamins, principally K and B6.

What’s on your plate today? Share in the comment field.

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