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Healthy Recipes

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Avocado Wasabi Salad

Lolo of VeganYumYum.com writes, "This one is definitely freakin' delicious." Because of their high fat content (about 30 grams of fat, the same amount in a quarter-pound hamburger), avocados got the nickname "butter pear." However, the fat in avocados is monounsaturated fat (MUFA), the good kind of fat that actually lowers cholesterol levels and decreases heart disease risk. WebMD cites a 1996 study by researchers at the Instituto Mexicano del Seguro Social in Mexico (Archives of Medical Research, Winter 1996) that found that people who ate avocados every day for a week experienced an average 17 percent drop in total blood cholesterol. Also, according to the Mayo Clinic, "MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes."

Ingredients:

Greens of your choice for 4-6 people

1 Carrot, shredded
2 tsp Extra Virgin Olive Oil, divided
1/2 to 3/4 Cup Broccoli, chopped small
1/3 Cup Toasted Slivered Almonds
1 Recipe Wasabi Chickpeas, below
1 Recipe Avocado Wasabi dressing, below
Fresh Cracked Black Pepper

Wasabi-Tamari Chickpeas

1 tsp Extra Virgin Olive Oil
1 Cup Chickpeas
1 tsp Wasabi Powder
1/2 tsp Raw Organic Sugar
1 Tbs Low Sodium Tamari/Soy Sauce*

Avocado Wasabi Dressing

1 Ripe Avocado, diced
2 tsp White Wine Vinegar
3 Tbs Hummus, plain or garlic
1 tsp Stoneground Mustard
1/2 tsp Himalayan Pink Salt
2 tsp Wasabi Powder
1/4 to 1/3 Cup Extra Virgin Olive oil

*Use only fermented non-GMO soy sauce or else make your own healthier substitute here:

Healthy Soy Sauce Substitutes

(As always, use organic content as much as possible for the healthiest recipe.)

  

Instructions:

Begin by whisking the dressing ingredients together, except for the oil. Whisk until smooth. If your avocado isn’t super ripe, you may wish to blend the dressing in a food processor. Slowly add oil until emulsified and the dressing is smooth, refrigerate until ready to use.

Toast your almonds in a dry pan over medium heat if they are not already toasted. Set aside.

In the same pan, add 1 tsp of oil and add broccoli. Sautee over high heat until the broccoli is beginning to color in spots and is bright green, but still tender-crisp. Sprinkle lightly with salt and set aside.

Add the second teaspoon of oil to the same pan and add the chickpeas. Reduce heat to medium-high. Cook the chickpeas until they are golden on all sides, using a spatula to loosen them as necessary, but don’t worry if they stick a little. Add the wasabi powder, sugar, and tamari and stir well. Remove from pan and set aside.

In a large bowl, add your salad greens. Add the broccoli, 3/4 of the chickpeas, 3/4 of the almonds, and 3/4 of the carrots. Toss with enough dressing to coat. Plate the salad, and garnish the top with the remaining chickpeas, almonds and carrots. Crack fresh black pepper over the top. Serve immediately.

If you are serving the salad later, do not add the dressing until the last minute.

To return to our list of Healthy Recipes, click HERE.

 

    

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