Broccoli Salad With Avocado - 10.6g Carbs, 6.5g Fiber, 2.4g Sugar
From: THE HEALTHY KITCHEN - Recipes for a Better Body, Life, and Spirit
by Andrew Weil, M.D. and Rosie Daley (Knopf)
The contrasting textures of crunchy broccoli and creamy, soft avocado
make this quick salad interesting and delicious. It is rich in
monounsaturated fat and full of protective phytochemicals and fiber.
Don't forget to use the broccoli stems, which, if properly trimmed,
are as good to eat as the florets. Cut a slice off the butt end of
each large stalk and peel the stalks just below the outer fibrous
layer to expose the tender, lighter-colored flesh within.
Food as Medicine -- Avocados are rich in healthy monounsaturated
fats. Oleic acid accounts for over half the fat in avocado (a similar
fat profile to olive oil), and has been shown both to increase the
absorption of fat-soluble carotenoids and reduce the risk of heart
disease. In addition to being a naturally low-glycemic food with a
whopping seven to eight grams of fiber per cup, avocado is also full
of rare 7-carbon sugars that may have a special ability to regulate
blood sugar metabolism. Broccoli has a powerful cholesterol-lowering
effect. Its fiber-related components bind to bile acids in the
intestine and escort them out of the body (instead of these acids
being reabsorbed with the fat molecules that they were initially
released to digest). Because cholesterol is needed to produce bile
acids, this temporary depletion draws upon the body's cholesterol
stores, which lowers overall cholesterol levels. Although raw broccoli
has cholesterol-lowering properties, the effect is significantly
enhanced when lightly steamed.
1 lb broccoli
1 ripe avocado
2 Tbsp extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
1 Tbsp grainy prepared mustard
Trim and wash the broccoli and cut it into bite-sized pieces. Steam or
boil the broccoli in a large pot until it is just crunchy-tender and
bright green, then drain it well, and cool.
Peel and pit the avocado, then cut it into small cubes. Fold the avocado
into the broccoli.
Whisk the olive oil, lemon juice, and mustard together in a small bowl,
until well mixed. Toss the broccoli and avocado with the dressing.
Serves: 4
Nutrition per Serving: 177 Calories, 15g Fat, 2g Saturated Fat, 76%
of calories from fat, 4.6g Protein, 0mg Cholesterol, 4.8g Fiber
From: www.caloriecount.about.com
Servings: 4 // Serving Size: 183 g
Nutrition per Serving:
177 Calories, 135 Calories from Fat, 15g Total Fat, 2.1g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 80mg Sodium, 10.6g Total Carbs,
6.5g Dietary Fiber, 2.4g Sugars, 4.6g Protein
Vitamin A 11% - Vitamin C 190% - Calcium 1% - Iron 7%
Nutrition Grade: A-
Good points:
No cholesterol
Low in sodium
High in dietary fiber
Very high in vitamin C
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