A Simple Salad with Powerful Benefits...

Published: Sat, 04/23/22

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TODAY'S RECIPE
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Dear ,

A classic shrimp and arugula salad - packed with fresh veggies and bright Mediterranean flavors - needn't be reserved for a visit to your local trattoria.

In fact, this quick and delicious, protein-packed meal can be on the table in 15 minutes flat!

And while the flavors (and calories) are light, you'll be pleasantly surprised at how filling this healthy meal is.

The reason? Each sumptuous serving provides a hefty 27 grams of protein - a power nutrient that keeps you feeling full, while stoking your metabolism and helping to burn fat at the same time.

But the benefits go much deeper than helping to shape a lean physique...

This simple salad also offers powerful cancer protection thanks to two key nutrients: selenium and glucosinolates.

Selenium is an antioxidant micronutrient that carries out a wide range of vital functions. And when it comes to cancer prevention, selenium helps in three important ways:

Boosts the Production of Glutathione: Selenium is required to produce more than two dozen enzymes, including glutathione - your body's master antioxidant and detoxifier. In addition to neutralizing toxins and free radicals, glutathione is also involved with DNA synthesis and repair - keys to keeping cells healthy.
Enhances Antioxidant Activity: Selenium helps to boost the activity of two key cancer-fighting antioxidants - vitamin C and vitamin E - by recharging them back to their active form.
Improves Immune Function: Selenium helps to boost immune function by increasing the production of white blood cells. It also helps to regulate the activity of specialized cell-signaling molecules (called cytokines) that are important for healthy immune response.

Unfortunately, most of our diets are severely lacking in selenium, leaving us susceptible to damage from free radicals, dietary and environmental toxins and the development of cancer.

But enjoying the salad recipe below - which provides 44 mcg (62% of the RDA) for selenium - is a great way to boost your intake of this important nutrient.

Glucosinolates are phytochemicals found in peppery arugula and other members of the Cruciferous family of vegetables. These powerful nutrients have been shown to neutralize free radicals and boost the production of proteins that suppress tumors.

All of these health promoting benefits are wrapped up in a delicious, quick and satisfying salad!

If you're following a strict Paleo diet or choose to avoiding legumes, feel free to substitute the chickpeas with organic roasted red pepper or olives for beautifully balanced flavors.

To delicious foods that fight cancer!

Kelley Herring
Healing Gourmet

Wild Shrimp & Arugula Salad Recipe

Serves: 4

INGREDIENTS

1 pound wild shrimp
4 cups organic arugula
½ cup organic chickpeas
1/4 cup organic virgin olive oil
2 Tbsp. fresh lemon juice
1/2 Tbsp. minced shallot
1 Tbsp. minced fresh basil or tarragon
½ tsp. Dijon mustard
10-15 drops liquid stevia
Sea salt and fresh ground black pepper, to taste

DIRECTIONS

In a large stockpot, bring 6 cups of water to a boil. Add the shrimp and cook 2-3 minutes until tails curl and shrimp turn pink. Strain and rinse with cold water. Remove tails and set aside to cool.
Make the dressing. In a small bowl, whisk together the olive oil, lemon juice, shallot, mustard, herbs and stevia. Season with salt and pepper.
Divide arugula among plates. Top with chickpeas and shrimp.
Serve with dressing. Enjoy!

NUTRITION INFORMATION
314 calories, 17 g fat, 2 g saturated fat, 11 g monounsaturated fat, 2 g polyunsaturated fat, 172 mg cholesterol, 13 g carbohydrate, 1 g sugar, 3 g fiber, 27 g protein

Excellent Source of: Iron, Protein, Selenium, Vitamin A, Vitamin B12, Vitamin D, Vitamin K, EPA/DHA Omega-3, Phosphorous

Good Source of: Calcium, Fiber, Magnesium, Potassium, Zinc, Vitamin C, Vitamin E, Folate, Niacin, Manganese

REFERENCES

Fahey JW, Zalcmann AT, Talalay P. The chemical diversity and distribution of glucosinolates and isothiocyanates among plants. Phytochemistry. 2001;56(1):5-51.
Zhang Y. Cancer-preventive isothiocyanates: measurement of human exposure and mechanism of action. Mutat Res. 2004;555(1-2):173-190.
Hecht SS. Chemoprevention by Isothiocyanates. In: Kelloff GJ, Hawk ET, Sigman CC, eds. Promising Cancer Chemopreventive Agents, Volume 1: Cancer Chemopreventive Agents. Totowa, NJ: Humana Press; 2004:21-35.
Combs GF, Jr., Gray WP. Chemopreventive agents: selenium. Pharmacol Ther. 1998;79(3):179-192. Ip C. Lessons from basic research in selenium and cancer prevention. J Nutr. 1998;128(11):1845-1854.
Whanger PD. Selenium and its relationship to cancer: an update. Br J Nutr. 2004;91(1):11-28. Garland M, Morris JS, Stampfer MJ, et al. Prospective study of toenail selenium levels and cancer among women. J Natl Cancer Inst. 1995;87(7):497-505.
Peters U, Foster CB, Chatterjee N, et al. Serum selenium and risk of prostate cancer-a nested case-control study. Am J Clin Nutr. 2007;85(1):209-217
Rayman MP. The importance of selenium to human health. Lancet. 2000;356(9225):233-24 Sher, L. Role of thyroid hormones in the effects of selenium on mood, behavior, and cognitive function. Med Hypotheses. 2001 Oct;57(4):480-3

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