Healthy recipes: Avocado Goddess Crunch Salad

Avocado Goddess Crunch Salad
Avocado Goddess Crunch Salad

 Avocado Goddess Crunch Salad

Serves 6

This salad can be a stand-alone meal, or an accompani­ment to poached, grilled or roasted wild salmon. If you don’t like the anise flavour of tarragon, substitute basil, coriander, dill or marjoram. Substitute white or cham­pagne vinegar for the tarragon vinegar if you like.

 

 

Dressing:

  • 2 tablespoons flaxseed oil
  • 2 large ripe avocados
  • 1 cup nonfat yogurt
  • 1 medium shallot
  • 2 tablespoons flat-leaf parsley
  • 1 tablespoon chopped fresh tarragon, optional
  • 3 tablespoons tarragon vinegar, or more
  • Salt and pepper
  • 1 tablespoon Worcestershire sauce, optional

 

Salad:

  • 1 medium red onion
  • 1 medium green pepper
  • 1 medium orange pepper
  • 1 medium red pepper
  • 2 medium endive
  • 1 large cucumber
  • 1 medium jicama or waterchestnut
  • 1 medium yellow squash or courgette
  • 1/3 cup sunflower seeds, roasted

 

How to make the “Avocado Goddess Crunch Salad”:

Combine all the dressing ingredients in a food processor or blender and blend until smooth. Add more vinegar if nec­essary to thin. Cut the onion into quarters and thinly slice. Soak the slices in ice-cold water for about 10 minutes. Drain and place in a salad bowl. Cut the peppers into 1/4-inch strips. Slice the endive into 1/4-inch slices on the diagonal, to get longer slices. Cut the remaining vegetables into julienne strips, about 1/4 inch by 2 inches – similar in size to the pepper strips. Toss the vegetables in the salad bowl with just enough dressing to coat. Garnish with a small dollop of dressing and top with sunflower seeds.

   

Calories

250

Protein

7 g

Carbohydrates

19.4 g

Cholesterol

< 1 g

Total fat

18 g

Saturated fat

2.4 g

Monounsaturated fat

8 g

Polyunsaturated fat

6.5 g

Omega-6 linoleic acid

3.5 g

Omega-3 linoleic acid

0.1 g

Sodium

72 mg

Potassium

940 mg

Fibre

6.6 g

 

 

References:

  • Costacou, T., (2003), Nutrition and the prevention of type 2 diabetes, Ann Rev Nutr;
  • Hodge, A.M., (2004), Glycemic index and dietary fiber and the risk of type 2 diabetes, Diabetes Care;
  • Joshipura, K., (1999), Fruit and vegetable intake in relation to risk of ischemic stroke, JAMA;
  • Lemura, L.M., (2000), The effects of physical training on functional capacity in adults. Ages 46 to 90. A metanalysis, Journal of Sports Medicine and Physical Fitness;
  • Ockene, I.S., (2004), Seasonal variation in serum cholesterol levels, Arcdh Intern Med;
  • Pratt, S.G., Matthews, K., (2006), SuperFoods. Health Style, Bantam Books, UK;
  • Van den Berg, H., (1997), Bioavailability of Vitamin D, Eur J Clin Nutr;
  • Waladktani, A.R., (2003), Preventive and therapeutic effects of dietary phytochemicals on cancer development. In Functional Foods and Nutraceuticals in Cancer Prevention, Iowa State Press.

 

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