Bright Green Asian Salad

October 19th, 2017

man sits at a table eating a salad.

This high-fiber salad is full of whole plant foods that provide healthy carbohydrates and fiber. Carbohydrates are metabolized into glucose, the major energy source for your body.

Try to get your carbs from whole plant sources such as legumes, all types of vegetables, whole grains, whole fruits and beans. Whole plant sources are packed with nutrients and fiber, which is important for proper digestion, keeping your gut working properly and your overall health.

The recipe was created by Laura Stout, a registered dietitian, and Jocelyn Chang, a dietetic intern at UCHealth Yampa Health Medical Center in Steamboat Springs, Colorado.

Ingredients:

2 cups baby bok choy, julienned
½ cup daikon, julienned
½ cup edamame
½ cup Asian pear, julienned
½ cup starfruit, cut into ¼” star-shaped pieces
½ medium avocado, thinly sliced
2 scallions, julienned
tablespoons black sesame seeds
2 tablespoons Sesame Dressing (recipe below)

Instructions:

In a mixing bowl, combine all ingredients except avocado and starfruit. Toss to combine. Pour into serving dish. Arrange avocado and starfruit on top. Serve.

Nutrition Information per serving: Calories: 283, Fat: 18g, Cholesterol: 0g, Sodium: 181mg, Total Carbohydrates: 23g, Sugar: 10g, Protein: 11g

Sesame Dressing

Ingredients:

½ cup toasted sesame oil
1 cup rice wine vinegar
½ teaspoon mustard
2 tablespoons gluten-free tamari
Salt and pepper, to taste

Instructions: Mix all ingredients until well combined. Season to taste.

About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.