Erbology
Asparagus and sea buckthorn berry salad recipe

Asparagus and sea buckthorn berry salad recipe

  • 4

    Servings

  • Prep Time

    Prep Time 15'

  • Total Time

    Total Time 40′

  • Gluten-free

    Gluten-free

  • Nut-free

    Nut-free

  • 4

    Servings

  • Prep Time

    Prep Time 15'

    PT15M
  • Total Time

    Total Time 40'

    PT40M
  • Gluten-free

    Gluten-free

  • Nut-free

    Nut-free

Vegan

Peas, peas, peas

Somehow, we always forget that peas are a wonderful protein source. After all, they’re not as heavy as other beans that we usually turn to for plant-based protein, like lentils, chickpeas, and such – but that’s exactly why we should remember! When spring arrives, a lemony, light concoction that delivers everything your body needs is just right.(1) Further, the combination of peas and radishes is a classic in our book. Sweetness and sharpness, softness and crunch, green and magenta and pearly white… That’s some real good stuff right there in this asparagus recipe.

 

asparagus recipe

 

We are herb-mad, so we would be quite tempted to play around with the herbs contained in this salad. For instance, tarragon could be lovely, or how about dill? However, the surprise ingredient is Erbology Organic Sea Buckthorn Dried Berries. Certainly the chewiness makes you feel as if this salad has a just touch of heft.

Something obvious but that we forget regularly is not to dress the entire salad if you think you might be keeping some aside for other meals. Of course, this dish is so good you just might eat it all up at one sitting – and in that case, dress away…

Asparagus is good for your health.

With all the talk there is today about the new importance ascribed to the gut microbiome, it’s good to know more about the foods that help us keep it balanced. In addition, many of the world’s top scientists studying the gut join us in insisting that supplements and special probiotic or prebiotic shots are not strictly necessary if you are in good health and eat a varied, balanced diet. To clarify for those of you who aren’t sure what the gut microbiome is, it’s all the minute creatures that live in your gut and help you digest your food properly. In short, this means that you are better able to get all the nutrients you need from it. Science now thinks that this has importance for everything from mood to sleep.

 

asparagus benefits

 

Anyway, that’s all to say that asparagus is good for the gut! Most importantly, it contains both soluble and insoluble fibre. One cup of asparagus contains 3.6 grams of fibre or 14% of one’s daily fibre recommendation(1) In other words, soluble fibre slows digestion, helping to keep us feeling full for longer. Further, insoluble fibre helps to scrub our digestive tract, ridding our bodies of trapped toxins.(2)

The benefits of sea buckthorn berries

Omega-7 fatty acids are intensely valuable for cardiovascular health and fighting bodily inflammation. However, it is rarely found in plants.(3)(4) On the other hand, sea buckthorn berries are abundant in omega-7 fatty acids, making them particularly attractive to those seeking to balance a plant-based diet through foods rather than supplements. In addition, sea buckthorn berries contain beta-carotene, which our bodies convert into vitamin A.(4) Further, these vibrant orange berries provide us with vitamin C, essential for immunity.(5) Moreover, we also attain vitamin E from sea buckthorn. Working our way through the alphabet nicely!(6)

 

sea buckthorn benefits

Beauty

Ingredients
Print

  • 1 cup couscous (for a gluten-free version, substitute with 1 cup millet or quinoa)
  • 1 cup water
  • 5 stalks asparagus
  • 5 tbsp marinated radishes
  • 4 spring onion leaves
  • 2 cups garden peas
  • 2 cups chopped mushrooms
  • Juice from 1 lemon
  • 4 tbsp extra virgin olive oil
  • Salt to taste
  • Black pepper to taste
  • Dried or fresh basil to taste
  • 2 tbsp of Erbology Organic Sea Buckthorn Dried Berries

Here's how you make it

  1. Cook the couscous using a 1:1 ratio water to couscous. If you go for the gluten-free version, the same ratio is applied to the millet. Quinoa requires a 2:1 ratio of water to quinoa. First, bring the water to a boil. Then add a pinch of salt and your preferred grain. Reduce the heat and stir continuously until all the water is absorbed. Once absorbed, cover with the lid and leave for 10 minutes or until it reaches desired firmness.
  2. Secondly, prepare the veggies. Wash the asparagus and green peas. Cut the asparagus into medium pieces.
  3. Put the sliced radishes in a small bowl, add a good sprinkle of sea salt and 2 tbsp of lemon juice. Mix with a fork and leave to marinate on the counter for about 10 minutes.
  4. Add extra virgin olive oil to a pan over medium heat. Once heated, add the green peas and sauté for 2-3 minutes.
  5. Add the chopped asparagus, salt, dry basil and lemon juice. Leave in the pan for 3-4 minutes. If you sauté the asparagus for too long, it can lose its colour, flavour, and crunchiness.
  6. Meanwhile, dice the spring onions and put aside.
  7. In the same pan, heat another teaspoon of olive oil and sauté the mushrooms. Add salt and cook for about 5 minutes until the water evaporates.
  8. In a bowl, add the couscous, fresh and sautéed veggies, the mushrooms and marinated radishes. Add the olive oil and mix well.
  9. Finally, serve with a sprinkle of sea buckthorn dried berries.

If you tried this recipe...

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  • (1) “Peas, Green, Cooked, Boiled, Drained, without Salt Nutrition Facts & Calories.” Nutrition Data Know What You Eat.
    https://bit.ly/3bsM23N.

    (2) “Soluble vs. Insoluble Fiber: MedlinePlus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine
    https://bit.ly/2vkIgJb.

    (3) Zielińska, Aleksandra, and Izabela Nowak. “Abundance of Active Ingredients in Sea-Buckthorn Oil.” Lipids in Health and Disease, BioMed Central, 2017
    https://bit.ly/39fuyWC.

    (4) “Omega-7 An Overlooked Fatty Acid.” LifeExtension.com
    a href=”https://bit.ly/2tGHO7o.”>https://bit.ly/2tGHO7o.

    (5) “Vitamins and Minerals.” United States Department of Agriculture
    https://bit.ly/2H9y0pH.

    (6) Thiele, J J, and S Ekanayake-Mudiyanselage. “Vitamin E in Human Skin: Organ-Specific Physiology and Considerations for Its Use in Dermatology.” Molecular Aspects of Medicine., U.S. National Library of Medicine
    https://bit.ly/37goxrf.

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