Lunch Today: Avocado and Quinoa Salad

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avocado quinoa salad IMG 5517If you are invited to a potluck or a barbecue, this is a great salad that can even act as a meal, thanks to protein packed quinoa and hunger satisfying avocado. In fact, a study  showed that participants felt fuller after including a fresh avocado in their dinners, even when they consumed the same amount of calories as usual.

Not only are avocados tasty, but they are also nutritional powerhouses. They are loaded with phytosterols and polyhydroxylated fatty alcohol (PFA), which contain an arsenal of anti-inflammatory benefits to help prevent and relieve osteoarthritis and rheumatoid arthritis.

Over half the fat in an avocado is made up of monounsaturated fatty acids, which helps decrease LDL (bad) cholesterol levels and raise HDL (good) cholesterol, reduces risk of strokes, and maintains good heart health. Plus, one avocado contains more potassium than a banana and ounce for ounce has more fiber than most other fruit; one whole avocado contains a whopping 10 grams of fiber.

Quinoa is a seed and not a grain. Quinoa is a great source of magnesium and manganese, plus a good source of the minerals iron, phosphorous, copper and zinc. It also contains vitamins B2 and E, along with fiber. Quinoa has all of the essential amino acids, which makes it an excellent source of protein and an ideal addition to meatless diets, as well as gluten-free diets.

With a dish like this, not only are you going to be offering your friends a delicious salad, but it will be a nutrition packed!

Avocado and Quinoa Salad

• 1 cup quinoa
• 2 cups vegetable broth
• 2 Haas avocados, pitted, peeled and cut into chunks
• 2 tbsp lime juice
• 1 large tomato diced
• 1/2 cucumber diced
• 2 stalks celery diced
• Salt and pepper to taste

In a medium saucepan cook the quinoa according to the package directions, using broth instead of water. Let it cool.

Toss avocados gently with lime juice in a serving bowl. Add the remaining ingredients and toss gently. Chill until ready to serve.

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January 2023