This Italian avocado salad recipe is a dream, delicious and super-charged with nutrients. It is a great filling side for chicken, or its own as a starter or a light meal with a slice a crusty bread. If you are vegan you can add some black beans to make it a complete meal.
LOADS OF NUTRIENTS
This salad has loads of nutrients, so where do I start?
Rocket is part of the Brassica family the same of broccoli and cauliflower and as such share many of the properties of the cabbage family. It is one of the most nutrient-rich salad leaves, especially when wild and dark green. It is rich in folates, Vitamin K, Vitamin C, & magnesium. Like many vegetables of the Brassica family it contains glucosinolates, that are believed to have cancer protecting properties. It also rich in various antioxidants that can protect eyesight and help the body repair from oxidative stress. It support healthy detoxification pathways, and helps the liver.
Like most of the bitter vegetables and fruits, radicchio helps the digestive system in particular the liver and help with the digestion of fats.
Rich in potassium, magnesium, Vitamin K, folates, Vitamins B, Vitamin E, Omega 3, healthy fats and various trace minerals and anti-oxidants, avocados are one of the most nutritious fruits ( yes avocado is a fruit).
EXTRA-VIRGIN OLIVE OIL
Rich in Vitamin E, Omega 3 and most of all polyphenols cold pressed extra-virgin olive oil is an elixir of youth with many anti-inflammatory properties among other benefits.
A splash of lemon juice helps digests the fats of the avocado, and bring even more nutrients, with its high content of Vitamin C and other trace minerals and anti-oxidants. Is thought to support the liver and helps absorbs iron.
Serves 1 person for a full meal or 2 for a side salad
- 40 gr of rocket leaves
- Few red radicchio leaves
- 1 medium tomato
- 1 avocado
- Extra-virgin olive oil
- A dash of balsamic glaze
- A dash of lemon juice
- Sea salt to taste
- Black pepper (optional)
Simple place all the ingredients into a bowl, and season with olive oil, a dash of lemon, a dash of balsamic, salt & pepper to taste!
This is the nutritional lowdown calculated with Nutrifox. Please note that the nutritional info below don’t take in consideration the considerable amount of phytonutrients that have anti-oxidants and anti-inflammatory properties.