Everyone loves one-bowl meals. This simple and super delicious dish combines a variety of spices, flavors, and textures. And it can also be part of a satisfying and well-balanced diet.
Generally, the AntiCancer360 approach utilizes one out of five different anticancer diets. And depending on each client’s case and individual preferences, one of these diets may be the slow-carb diet.
Focusing on beans as the center of your slow-carb meal can help with blood sugar and insulin regulation . Slow-carbs like beans, most vegetables, and some whole grains have a large amount of fiber and take longer to digest. By not causing the same quick rise in blood sugar that refined carbs often do, they are a great ally against cancer . So our recipe today is beautiful, nutritious, and has a lot of flavors. It is a one-bowl meal that is filling and full of nutrient-dense ingredients. The combination of steamed asparagus, broccoli, fresh herbs, sweet red pepper, crunchy almonds, and the mix of beans tossed in a light lemon dressing. It is very refreshing and satisfying.
You may even add 2 oz. of chicken to your bowl and still get all the benefits of a plant-based diet. This refreshing mixed bean salad makes a perfect lunch or dinner that you can enjoy at home or on the go. You can also make it ahead and keep it refrigerated for up to 3 days. Here are some of the amazing cancer-fighting ingredients that you will find in this appetizing and super delicious meal:
- Asparagus: Great dietary source of saponins. Saponins have the potential to improve immune system function, lower cholesterol levels, and lower cancer risks .
- Beans: Excellent source of bioactive compounds such as fiber, protease inhibitors, phytic acid, and polyphenols such as tannins. These compounds have antioxidant, antimutagenic, and anticarcinogenic activities. Growing evidence indicates that their consumption is associated with reduced cancer risk in human populations .
- Green Onions: Member of the allium family, which includes leeks, shallots, onions, and garlic. Onions are a great anticancer food due to large amounts of antioxidants and sulfur-containing compounds that are known to interfere with the growth process of tumors . Epidemiological studies also indicate some connections of Allium vegetable consumption and the decreased risk of cancer, particularly cancers of the gastrointestinal tract .
- Almonds: Alpha-tocopherol is the form of vitamin E that is a great antioxidant in nuts. It’s especially high in almonds, hazelnuts and pine nuts . One study evaluated the effect of consumption of almonds, peanuts, and walnuts on the development of breast cancer. The high consumption of these nuts significantly reduced the risk for breast cancer by 2-3 times .
- Broccoli: The American Institute For Cancer Research expresses that broccoli features various compounds with cancer-fighting capabilities. One of the most studied compounds is sulforaphane . One study found that sulforaphane reduced the size and number of breast cancer cells by up to 75% . To get the most sulforaphane from your broccoli, you should steam it lightly (no more than 3-4 minutes) .
- Mustard: Recent studies have found that adding an active source of myrosinase (such as powdered mustard seed) to cruciferous vegetables like broccoli can increase the bioavailability of sulforaphane by up to 4 times more in humans. This is important because sulforaphane is a phytochemical that has great anticancer and detoxification potential ,,.
Give this recipe a try today. This dish is super nutritious, and is going to look fantastic on your table. Plus it makes delicious leftovers, making it a great bring to work salad.
If you can get all the ingredients in their organic form, that would be ideal. But, if not… you should get ingredients like bell peppers, broccoli, asparagus, and green onions organic. These vegetables are known to be high in toxins if bought in their conventional form .
One Bowl Mixed Beans Salad With Asparagus, Lemon and Herbs
- 1 1/2 c asparagus green, steamed, trimmed and cut into 3 cm pieces
- 1/2 c chickpeas cooked
- 1/2 c red kidney beans cooked
- 1/2 c red pepper diced
- 1 1/2 green onion chopped
- 1 tbsp parsley fresh, chopped
- 1 tbsp mint fresh, chopped
- 1 tbsp dill fresh, chopped
- 1/4 c almonds raw
- 1 c broccoli florets
- 4 oz chicken shredded, cooked
- 1 1/2 tbsp olive oil extra virgin
- 1/2 lemon lemon zest only, organic
- 1 tbsp lemon juice freshly squeezed
- 1/2 garlic clove
- 1/2 tsp dijon mustard
- sea salt to taste
- black pepper freshly ground, to taste
- In a covered pot fitted with a steamer basket, heat about 1 inch of water over high until it comes to a boil.
- Once the water has boiled, place the asparagus in the steamer basket. Cover and steam until the asparagus is just barely tender, about 2 minutes. The asparagus should have a little crunch. Transfer immediately to ice water to cool. Drain and transfer to a large mixing bowl.
- In the large mixing bowl, place in the broccoli florets, kidney beans, chickpeas, diced spring onion, diced pepper, parsley, mint and dill.
- Stir in the cooked chicken, almonds and mix until all ingredients are combined.
- In another bowl, whisk the olive oil, zest of the lemon, lemon juice, minced garlic clove, and dijon mustard. Salt and pepper to taste.
- Pour the dressing over the salad and toss to combine.
- Serve and enjoy.
Recipe Adapted From: https://ellerepublic.de/en/asparagus-salad-with-mixed-beans/
Camila Pierson is a nutritionist who also holds a Master Health Coach Certification through Dr. Sears Wellness Institute. She has 8 years of experience leading lifestyle changes. Her previous work includes being a nutritionist, as well as a trained lifestyle coach for the CDC diabetes prevention program.
Camila is passionate about helping people meet their wellness goals. With her knowledge, she is also able to create delicious and nutritious anticancer recipes at AntiCancer360.