From our nutritionist Nicky Seabrook the recipe of the month for May is Quinoa, Avocado and Spinach Salad.
Quinoa is becoming a popular grain because it is gluten free and also contains a complete range of amino acids, making it an excellent source of protein for vegetarians.
Avocados are high in antioxidants, including Lutein and Zeaxanthin and these nutrients are very important for eye health helping to lower the risk of macular degeneration and cataracts. In addition studies have shown that extracts from avocado, can reduce symptoms of osteoarthritis.
Spinach continues to be a top ranking health food with its high concentration of minerals, carotenoids and inflavoids. Many of its nutrients are believed to have anticancer properties.
Quinoa, Avocado and Spinach Salad
40g cashew nuts
1 medium red onion finely sliced
2 sticks celery chopped
1 avocado stoned and chopped into chunks
80g spinach sliced
1 yellow pepper finely chopped
15g coriander finely chopped
1 tblsp olive oil
2tblsp lemon juice
Pinch of salt and pepper
Warm a small frying pan over medium heat and add the cashew nuts to roast for a few minutes, until lightly brown. Transfer to a plate to cool.
Rinse the quinoa then transfer to a medium sized saucepan of cold water and bring to the boil. Cook for a further 5 minutes or until the seeds are tender.
Drain the quinoa and then place into a large bowl with the vegetables, coriander and cashew nuts. Mix well, season with salt and pepper and dress with the lemon juice and olive oil.
This is recipe is taken from the Vegetarian Society website.
You can book an appointment with Nicky by calling the Centre on 01394 388234 and you can find out more about nutrition therapy at the Centre on our website.
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