Happy Friday to you! Today is day 5 of my salad series post. Don’t forget to catch up on days 1-4 if you missed out on any of these tasty salad recipes along with learning of the nutrition benefits that come with all these veggies and fruits.
- Grilled Flank Steak Salad
- Apple Cranberry Cashew Pork Salad
- Strawberry Spinach Salad
- Broccoli and Bacon Salad
Today’s salad didn’t disappoint although it was kinda like use up the leftovers from our “taco night” last night. Bummer though, we ran out of sour cream so I couldn’t top my salad with a big ‘ol dollop of daisy 🙂 We had left over taco meat, a red pepper in desperate need to be eaten, and a few avocado at prime ripeness. So I was happy to assemble into a nice salad.
Here it is:
I started with a bed of mixed greens, topped it with the perfectly firm yet soft avocado, sauteed red peppers, taco meat and tortilla chips for crunch. The dressing was a mixture of cream cheese, mayo, red wine vinegar and chipotle seasoning. I was trying to make up for my lack of sour cream. It wasn’t the best, but it added a nice creamy flavor. The chopped green onions added a nice finishing touch in both flavor and visual appeal.
The nutrition super stars in this bowl are without a doubt the avocados and red peppers. There is a reason that at any one time in this house, there will be at least two avocados but often times there will be more. In fact, I currently have 5 more at different stages of ripeness.
Side note: Did you know you can ripen a not so ripe avocado in the oven? Just wrap that bad boy in foil and place it in an oven heated to 200 degrees for ten minutes. I haven’t needed to try it, but I’ve heard it works. Let me know if you try it!
Both my kids love avocados, can you tell?
Stinkers 🙂 You can tell they are sisters, right?
The avocado has to be one of the most nutritious fruits available. Yes, did you know an avocado is technically a fruit. But I don’t care what you call it as long as you include it in your diet. If you don’t like avocados, I don’t know if we can be friends, hmmmm. Do I know anyone that doesn’t like avocados 🙂
The highlights of what makes avocados so great for you include a good source of vitamin K, vitamin E, fiber, folate, magnesium and monounsaturated fats (about 10% of your daily recommended amount). You will also find all of the B vitamins except for B12, vitamin C, phosphorus, manganese, and copper.
Because of it’s high fat content, the avocado helps absorb carotenoids so it’s best to pair with foods that have high vitamin A. Also, they are very nutrient dense and not a low calorie food so this isn’t a case of more is better. Portion control is key. I typically eat 1/2 an avocado in one meal.
Avocados are anti-inflammatory as well. They contain numerous antioxidants (vitamin E, C, and carotenoids) that are known to decrease the amount of circulating reactive oxygen species that can cause cellular damage that sets off an inflammatory response. There are so many benefits to list, and this article does a nice job. So check it out to learn more about the mighty avocado.
The red peppers are another nutritional stand out in this salad. Did you know that a red pepper contains more vitamin C than an orange? 1 cup of red bell peppers contain 160% of your daily vitamin C. They also contain the fat soluble carotenoids that include vitamin A. Therefore, the avocado and red bell pepper make an excellent pair. The fats found in the avocado will allow the carotenoids in the red pepper to be easily absorbed in your digestive tract. Additionally, red peppers contain a significant amount of vitamin E with a one cup serving containing 1.45 milligrams.
So to conclude, I’m glad I planned this week to explore a wide menu of salads. I hope you enjoyed reading these posts and I hope you learned something about these fruits and veggies. Please try some of these recipes and let me know what you think!