Recipes

Avocado Bean Super Salad

Vegan

Gluten Free

Prep time: 5-7 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMO’s.

Beans

Ingredients:

  • 1/2 cup organic ready beans in water
  • 1/2 tbsp of extra virgin olive oil
  • Himalayan Salt
  • Pepper
  • Chilly

Steps:

Mix it all together at a pan for a few min.

Salad:

  • Leafy greens
  • 1 avocado
  • 1 red pepper
  • 1/5 cup gojiberries
  • 1/5 cup of hemp seeds
  • 6 green olives stuffed with red pepper
  • 1/2 tbsp of extra virgin olive oil
  • Salt

Steps:

Cut the salad, arrange nicely, put the beans in the middle top with hempseeds and gojiberries, add the extra virgin olive oil and taste with Himalayan salt.

This Salad is full of antioxidants, chlorophyll, micro nutrients, vitamins, fibers and very healthy fats, omega 3, 6 and 9, the kinds that assist you in your weight loss process or rather fat loss, while you build muscle mass and get super healthy flexible radiant skin. It will nurture you inside out.

The health benefits of avocado

Although avocados have a high fat content, it’s a nutrient all-star and a great source of potassium, omega-3 fatty acids, and lutein. It also contains good amounts of soluble and insoluble fiber.

1. Enables you to absorbs Other Nutrients better

Avocado has a rich fat content that makes it easier to absorb fat solubles such as vitamins A, K, D, and E, which means that adding this creamy fruit to any vegetable-dense meals will help you get all of the vitamins of your food. Without fat in your diet, the body would not be able to absorb the fat-soluble vitamins in that meal.

2. Eases Arthritis Symptoms

Avocados contain phytosterols, carotenoid antioxidants, omega 3 fatty acids, and polyhydroxolated fatty alcohols, which make the fruit an anti-inflammatory agent.

3. Reduces Risk of Certain Cancers

Avocados possess a mix of antioxidant and anti-inflammatory characteristics, which makes them able to combat certain cancers, including mouth, skin, and prostate. A 2007 studypublished in the journal Seminars in Cancer Biology found the phytochemicals in avocados can selectively induce cell cycle arrest, inhibit growth, and induce apoptosis in precancerous and cancer cell lines. In other words, it is the phytochemicals in this fruit that encourage cancer cells to stop growing and die out.

The consumption of avocado can also be beneficial during chemotherapy.

4. Lowers Cholesterol

The super fruit is filled with fats that are good for you, specifically monounsaturated fat, which helps to lower bad cholesterol. This is because avocados are high in beta-sitosterol, which is a compound that lowers blood cholesterol levels.

If you worry about your body’s cholesterol levels, avocados are a great solution because they will actually lower your LDL and increase your HDL levels.

5. Boosts Eye Health

An ounce of avocado contains 81 micrograms of lutein, along with zeaxanthin, two phytonutrients which are essential to eye health. Lutein and zeaxanthin are carotenoids,, which act as antioxidants in the eye, lowering risk of developing age-related eye conditions. Adding avocados to your daily diet can protect the tissues of the eye from sun damage and the formation of cataracts and macular degeneration. It is the fat content in avocado that helps the body absorb the carotenoid.

6. Boosts Heart Health

The mono- and polyunsaturated fats in avocados not only help reduce blood cholesterol levels, but they help decrease the overall risk for heart disease. Avocado’s high vitamin B6 and folic acid content helps to regulate homocysteine levels, which is what reduces the risk.

7. Promotes Weight Loss

Avocado’s smooth and creamy texture actually contains 6 to 7 grams of fiber for half of a medium-sized fruit. Its rich fiber content can help you feel full faster and longer, making it a go-to weight loss aid.

Additionally, 75 percent of the fat in an avocado is unsaturated, which makes it a great substitute for foods high in saturated fat plus the oleic acid, one of the unsaturated fatty acids, may help to activate the satiety center in your brain that makes you feel full.

The benefits of this naturally nutrient-dense fruit will help you stay healthy and live longer.

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

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