CRISPY QUINOA SALAD AVOCADO and citrus fruits
A tasty recipe with crispy quinoa, avocado and citrus
• 3 tablespoons of olive oil . Diet advice: I prefer to use a spray one divides by 4 the calorie intake!
• 2 tablespoons fresh lime juice
• 1 tablespoon of honey
• 1/2 teaspoon of salt
• 1/2 cup uncooked quinoa
• 5 cups (about 5 oz approx140 g) lettuce mixture
• 2 oranges, peeled and diced
• 1 avocado, pitted, peeled and diced
• 1/2 cup chopped shallots. Personal tip: I replace shallots with red onions better for health
Nutritional Info: Calories per serving 308
Make the dressing: Mix all the ingredients in a bowl, screw the lid and shake vigorously until they are well mixed (or use an immersion blender). Shake again just before using.
Make the salad: cook the quinoa according to the instructions on the package. Organic advice: prefer quinoa from Bolivia because in some Other countries many additives are added for intensive cultivation when in Bolivia the culture is still manual! here is one site where you can find organic quinoa at https://www.britishquinoa.co.uk/ .Place a rack in the top third of the oven and preheat the grill on high. Spread cooked quinoa on a rimmed baking sheet. Grill the quinoa under the grill, stirring occasionally and checking frequently, until it begins to crunch and turn golden brown around the edges, 10 to 12 minutes. Let cool. Place the lettuce in a large bowl. Add the quinoa, oranges, avocado, red onions (or shallots if you prefer) and the vinaigrette. Stir well and serve immediately.
Benefits of quinoa for the body:
Fibers help fight against cardiovascular diseases. They normalize blood levels of cholesterol, glucose and insulin so they are favorable against diabetes (Quinoa has a mean glycemic index). A diet rich in fiber helps reduce the risk of colon cancer. Antioxidants slow the effects of aging, vitamins and minerals are beneficial against diabetes, especially type 2
For Vegans and Vegetarians: Quinoa has a variety of nutrients to choose from. Among these are iron, zinc and vitamin B2. In addition, quinoa is rich in high quality vegetable protein (15%). Its protein content is higher and its amino acid composition is more balanced than those of other common cereals.
Benefits of the avocado for the body: First let us specify what an avocado is for those who talk about avocado as a fatty food.
73.23% water, 2% protein, 14.66% fat, 8.53% carbohydrate
An avocado contains 0, 24 oz. of fiber and the following trace elements: potassium, magnesium, phosphorus, calcium, sodium, zinc, iron and copper and its energy value is 160 Kcal per 3, 53 oz. (100g). It is rich in vitamins: vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12, vitamin E and vitamin K. In addition to its micronutrients, this fruit also has good fatty acids which omega-9.
Yes it is rich in lipids! But they are good lipids because unsaturated fatty acids called monounsaturated fatty acids (known as omega 9 yes the same as olive oil!) Omega-9 are known to play a role in the lowering of bad LDL cholesterol. This virtue would operate by initially causing a rise in the good HDL cholesterol.
This good cholesterol as it is commonly known, is one of the responsible for the elimination of triglycerides. Note that triglycerides are one of the causes of stiff blood vessels. By consuming a lot of good cholesterol, it relaxes its blood vessels and therefore its cardiovascular system (helped by soluble and insoluble fiber because they reduce the absorption of bile acids).