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Zesty Sockeye, Artichoke, and Bean Salad
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The ancient Egyptians placed great value on this once-exotic vegetable, which ancient Greeks and Romans employed as a digestive aid.

And they surely were right about this aspect of artichoke, as it possesses clinically proven choleretic (bile stimulating) powers that make artichoke extract popular in Europe for mild indigestion.

In one clinical trial involving 500-plus people, a daily artichoke extract reduced nausea, abdominal pain, constipation, and flatulence in most participants.

Likewise, extracts of the vegetable have proven highly beneficial in clinical trials of irritable bowel syndrome (IBS).

Artichoke extract has also been shown to lower cholesterol and triglyceride levels significantly, probably because it blocks synthesis and/or promotes elimination of cholesterol. And in test tube studies, artichoke flavonoids prevent LDL-cholesterol oxidation, which typically reduces the risk of cardiovascular disease.

Finally, standardized extracts are sold in several European countries as prescription drugs for liver disorders. In animal studies, the flavonoid antioxidants in artichoke leaf extract reverse damage done by harmful chemicals in liver cells, while enhancing bile production.

But the best way to benefit from artichoke is to enjoy regularly as a delicious food, full of wonderfully unique flavor.

Combined with the antioxidant and blood-sugar moderating benefits of beans, and the abundant omega-3s and vitamin D in wild sockeye salmon, the artichoke in this recipe makes it a deliciously light, healthful repast.


Zesty Sockeye, Artichoke, and Bean Salad

Serves 4

1 jar (14 oz) marinated, quartered artichoke hearts
1 jar or can (16 oz) marinated bean salad
1
1/2 teaspoons Dijon-style mustard
1/2 teaspoon ground cumin
1/4 teaspoon organic black pepper
1/4 teaspoon organic turmeric (optional)
1/4 teaspoon organic cayenne pepper (optional)
2 cans traditional pack Wild Red canned sockeye salmon   (7.5 oz each) or 2 cans skinless, boneless Wild Red canned sockeye salmon (6 oz each), drained and chunked
4 cups (one 10-oz package) salad greens and/or spinach leaves


Dressing
  • Drain liquid from artichokes and beans into a small bowl or pitcher. Blend in mustard and spices.

Salad
  • In separate bowl, combine beans, artichokes, salmon and dressing. Portion 2 cups greens onto each of four plates. Top each plate of greens with 1‒1/4 cup salmon mixture.


Nutrients per serving: 330 calories, 15 g total fat, 3 g saturated fat, 37% of calories from fat, 58 mg cholesterol, 28 g protein, 28 g carbohydrate, 9 g fiber, 1,768 mg sodium, 325 mg calcium, and 2.4 g omega-3 fatty acids.


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