This quick and colourful salad is packed with vitamins, minerals and protein.
Ingredients: Serves 2 people and it is 7 of your 10 a day per person
50g white quinoa
2 x handfuls rocket
10 x radishes sliced
14 x cherry tomatoes halved
1 x yellow pepper cut into chunks
1 x medium carrot grated
1 x 380g organic black beans drained and rinsed
1 x 198g sweetcorn no salt drained
1 x avocado halved
1 x handful coriander chopped
½ lime juiced
1 tbsp extra virgin olive oil
Pinch of cracked black pepper
1 Cook the quinoa according to the packet instructions, when cooked set aside and leave to cool.
2 Place the cooled quinoa, rocket, radishes, tomatoes, coriander, yellow pepper, black beans, sweetcorn and carrots in a large bowl, then mix altogether.
3 Then put the lime juice, extra virgin olive oil and cracked black pepper in a jar, with the lid on the jar give it a shake or placed into a jug and mixed.
4 Pour half the dressing into the bowl with the salad and mix it altogether.
5 Plate up the salad, then add the avocado on top, garnish with the jalapenos and drizzle over the remaining dressing.
Rocket being part of the Brassica family like mustard greens, cauliflower and kale have found to contain compounds to counter and offer protection against cancers. It also contains folic acid, vitamin A, vitamin B-complex, vitamin C and vitamin K. It contains adequate levels of iron, and also has calcium, potassium and manganese
Sweetcorn is high in dietary fibre, ferulic acid, B-complex vitamins, copper, manganese, iron, magnesium and zinc.
Black Beans helps prevent Alzheimer’s, keep a healthy heart and regulates blood sugar levels. They are high in vitamin-A, vitamin-B9 soluble fibre, protein, calcium, iron, manganese. They are a great source of folic acid and molybdenum-a rare mineral that breaks down sulphites found in wine and helps cell energy production.
Yellow Pepper helps slow down aging, boosts cardiovascular health, enhances your immune system and lowers cholesterol. It contains fibre, beta-carotene, vitamin-C, vitamin-A and Lycopene which gives it the colour and helps prevent prostate cancer and heart disease.
Carrots reduce cholesterol and risks of heart disease. They are good for your sight, teeth and gums. They are rich in vitamin-A which cleanses your body, it is great for your skin and has anti-aging properties, as well as vitamin-C, vitamin-K, vitamin B-8, folate, potassium, iron, copper and manganese.
Coriander is a good source of dietary fibre, potassium, calcium, manganese, iron, magnesium, folic acid, niacin, vitamin-A, vitamin-C and vitamin-K which helps with brain function and Alzheimer’s.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Quinoa is a seed but eaten like a grain which is gluten free, high in protein, essential amino acids, iron, magnesium, fibre and anti-oxidants. It contains vitamin-E, copper, calcium and potassium.
Red or Green Chilli contains anti-bacterial and anti-diabetic properties and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.
Olive Oil is one of the healthiest edible oils it contains mono-unsaturated fatty acids which lowers cholesterol and has omega-3 & 6 along with a large number of anti-oxidants, vitamin-E and vitamin-K.
Lime Juice not only does it cleanse the body of toxins and radiation, it is well known for its antioxidants and anti-inflammatory benefits, it helps strengthen immune system. It is also rich in vitamin-C which has anti-cancer properties, when drizzled on rocket or leafy greens it helps our body absorb the iron.