Asparagus, snow pea and smoked salmon salad

As the days are getting warmer, salads become more popular again. They don’t have to be boring! Spice up your salads with delicious dressings and add nuts and cooked elements to vary the texture. This recipe is full of anti-inflammatory goodness and easy to make too.

Salmon is a great source of marine omega 3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These long chain omega-3s have the best therapeutic benefits for people with inflammatory types of arthritis such as rheumatoid arthritis, reactive arthritis, psoriatic arthritis and ankylosing spondylitis. There is solid scientific evidence that they can help to relieve pain without the side effects of anti-inflammatory medications. Salmon is also protein rich with good amounts of vitamins A, B12, D and E, iodine, selenium, calcium, zinc and iron.

The omega-3 levels of smoked salmon are comparable to those in fresh salmon. However smoked salmon contains higher levels of salt compared with fresh salmon so make sure to vary it with fresh salmon.

Walnuts are one of the few plant sources of omega 3, containing 6280mg alpha-linolenic acid (ALA) per 100g. Research has shown that ALA from a 37g handful of walnuts each day can reduce inflammation. Walnuts can also lower both total and ‘bad’ LDL cholesterol levels without effecting ‘good’ HDL cholesterol.

Tomatoes offer fibre and vitamin C and an antioxidant known as lycopene (which gives the tomatoes their red colour).

Note- Tomatoes are part of the nightshade family which some people believe trigger arthritis flares, but there’s limited scientific evidence to support this theory. However if you want to test the theory, try cutting these vegetables out from your diet to see if your symptoms improve.

Ginger acts as an anti-inflammatory and some studies have shown it may help decrease joint pain for rheumatoid arthritis and osteoarthritis.

This recipe has been created by Wellvess Arthritis Programs. Our programs are packed with delicious anti-inflammatory recipes, cooking tips, latest research on supplements, exercise tips and a forum to connect with others. We also have a free monthly newsletter with lots of information.

Serves: 2

Prep time: 10

Cooking time: 8

Ingredients

• 2 teaspoon salt reduced soy sauce
• 1 teaspoon apple cider vinegar
• 1 teaspoon fresh lemon juice
• ½ teaspoon sesame oil
• 1 tablespoon extra virgin olive oil
• 1 spring onion, finely chopped
• 2 teaspoons fresh ginger, finely grated
• 8 asparagus spears
• handful snow peas, trimmed
• 8 cos leaves (or any other salad leaves)
• 2 medium tomatoes, cut into wedges
• 50g walnuts, roughly chopped
• 100g smoked salmon

Utensils

• Small bowl
• Steamer
• Salad spinner or colander

Preparation

1. For the dressing, whisk soy sauce, vinegar, lemon juice and sesame oil in small bowl. Whisk in olive oil, then stir in spring onion and ginger.
2. Steam snow peas (2-3 minutes) and asparagus (3-4 minutes). Transfer to colander. Rinse under cold water.
3. Arrange lettuce leaves on plate and top with snow peas, asparagus and tomato. Drizzle over dressing.
4. Toast walnuts in small frypan, stirring frequently for 2-3 minutes or until they slightly darken in colour. Remove immediately. Add to salad.
5. Serve topped with strips of smoked salmon.

Variations

• If you do not like smoked salmon, chicken may be used as an alternative.
• For a gluten free meal choose gluten free soy sauce