- 100 grams of mixed lettuce leaves to your liking
- 100 grams of heart of palm cut into pieces
- 6 white asparagus (can be canned)
- Some slices of onion
- Some strips of green pepper
- An avocado at its point of maturit
For the vinaigrette:
- The juice of 1 lemon and its zest
- 4 tablespoons of extra virgin olive oil
- 2 tablespoons of orange juice
- Salt and freshly ground black pepper
- 1 tip (about 1/4 teaspoon) of mustard
1. Wash and drain the leaves of lettuce very well to eliminate traces of liquid.
2. In a bowl or container arrange the lettuce leaves with the rest of the ingredients: avocados, palm hearts, green pepper, onion and asparagus, very clean, and drained.
3. To make the vinaigrette mix all the ingredients well except the pepper by putting them in a glass jar, close with the lid and shake vigorously as if making a cocktail.
4. Reserve the cold salad until the moment of serving and in that moment, and not before, put the vinaigrette. If we put it in advance, the salad deteriorates. When serving put a little black pepper grinder on top.
5. Serve with a roasted fish or chicken.
Turkey and carrot salad
- Turkey breast in pieces or chicken previously cooked with salt and pepper
- 1 stalk of chopped celery
- Grated raw carrot
- 2 cups chopped crushed lettuce
- ¼ of paprika chopped in very small
- Season with orange juice
- 1 tablespoon of olive oil
- Salt and white pepper
Preparation: Mix all the ingredients in a bowl.
Tuna omelette with avocado
By: Rosa Maria Morales. Nutritionist
- 1 small corn tortilla
- 1 tin of tuna in water
- 1 small hass avocado
- ½ small ripe tomato chopped into squares
- ½ small onion chopped into squares
- 1 teaspoon of chopped cilantro
- 1 large spoonful of lemon juice
- Salt and pepper to taste
Guacamole: mix the avocado with the help of a processor or with a fork, mashing the avocado well. Add the cilantro, lemon, salt and pepper to taste.
Apart drain the tuna from the water and mix it with the guacamole. Add the tomato and the onion.
Heat the tortilla if desired and add the previous mixture, wrap and serve.
The avocado is a beneficial food for our health. Avocado contains oleic acid, a monounsaturated fat that can help lower cholesterol. In a study of people with moderately high cholesterol levels, individuals who consumed a diet that included avocados had a significant decrease in total cholesterol and LDL cholesterol, along with an 11% increase in HDL cholesterol (the good cholesterol). Avocado is a food rich in potassium, a mineral that helps regulate blood pressure. One cup of avocado has 23% of the daily value of folic acid, an important nutrient for heart health. Another study showed that individuals who consume diets rich in folic acid have a much lower risk of cardiovascular disease or stroke than those who do not consume sufficient amounts of this nutrient. Avocado is a rich source of monounsaturated fatty acids such as oleic acid, which has recently been shown to offer significant protection against breast cancer. Avocado is a food that has a high concentration of carotenoids lutein and also contains appreciable amounts of related carotenoids (zeaxanthin, alphacarotene and beta-carotene), in addition to a significant amount of tocopherols (vitamin E).
Enjoying a few slices of avocado in your salad, or mixing a bit of chopped avocado in your favorite sauce, will not only add a rich, creamy flavor, but will significantly increase the body's ability to absorb the carotenoids that the vegetables provide. This will improve your health status. Since avocados contain a wide variety of nutrients, including vitamins, minerals, as well as monounsaturated fats, eating a little avocado with carotenoid-rich vegetables such as carrots, tomatoes and fruits is an excellent way to improve the ability of Your body will absorb the carotenoids, while other nutritional benefits are also received, as well as improving the taste and color of our meals.
Hawaiian Quinoa Salad
By: Rosa Maria Morales. Nutritionist.
- 1 cup of quinoa
- Half a cup of water
- 1 cup of pineapple cut into cubes
- 1 cup of sliced cherry tomato
- ½ pound of low-fat ham diced in cubes
- 2 cups of chopped fresh arugula
For the vinaigrette:
- 3 tablespoons of balsamic oil
- 3 tablespoons olive oil
- 1 teaspoon of mustard
Salt and pepper to taste.
To cook the quinoa, first wash it in a strainer for 2 or 3 minutes moving it constantly so that it cleans well and let it drain.
This is cooked like rice for a measure of quinoa and add 1.5 cup of water. Add the boiling water and reduce the temperature. Cover and let it cook until the water has evaporated and the quinoa is soft. Let it stand for 5 minutes and mix it with a fork.
In a cup mix the previously cooked cold quinoa, pineapple, cherry tomato, ham, and arugula.
Apart prepare the vinaigrette, mix olive oil, balsamic vinegar, sweetener, salt and pepper to taste.
Serve the salad and add the vinaigrette.
At present it is considered a "star" product in the world for its nutritional and medicinal properties. Quinoa (Chenopodium quinoa willd) is a pseudocereal or pseudogranate. Quinoa has a high nutritional value containing 20 amino acids (including the 10 essential) and has 40% more lysine than milk itself, so it is able to provide high quality protein to the body, which makes it the most complete among cereals. Quinoa can compete even with animal protein from meat, milk and eggs. In addition, it is described as having a low level of fat compared to other cereals and does not have cholesterol.
The carbohydrates in the quinoa seed contain between 58-68% starch and contains carbohydrates with low glycemic index, which is useful in a food plan for a patient with diabetes. Quinoa provides vitamins especially A, C, D, folic acid, thiamin, riboflavin, niacin and vitamin E. These are rich in polyphenols, phytosterols and flavonoids, which act favorably in reducing levels of lipids and plasma glucose.
Quinoa can be used in many ways: it can be boiled, cooked, toasted, and prepared similar to popcorn. In addition, its seeds can be macerated and turned into flour to be used in a variety of products. It can also be eaten in isolation or in stews, soups, cereals, sweets, salads in tuna or sushi.