Avocado and Berry Smoothie
Avocados in a smoothie give a silken creamy texture and provide healthy monounsaturated fats, vitamins and minerals. Avocados also contain glutathione, an antioxidant with wonderful liver-supporting properties. Flaxseeds provide Omega 3 fats which are often lacking in our Omega 6 laden Western diet.
1 ripe avocado, peeled and stoned
250ml milk (coconut/rice/almond or cow’s milk)
200ml coconut water or filtered water
1 tsp vanilla extract
1 tbsp ground flaxseeds
1 tsp cinnamon
250g fresh or frozen mixed berries
Place all the ingredients in a blender and process until smooth. Serve immediately over ice.
Green beans with nuts
This is a lovely accompaniment to a fish or meat dish and provides plentiful sources of monounsaturated and saturated fat. I recommend Kerrygold butter from naturally reared grass-fed cows.
250g green beans
50g mixed chopped nuts
50g mixed seeds
25g (Kerrygold) butter
Steam the green beans lightly in a steamer for approximately 5 minutes. They should retain a crunchy texture.
Meanwhile, heat the butter over a low heat until melted and stir in the chopped nuts and mixed seeds. Coat the nuts and seeds with the butter and stir for 2 minutes. Remove the beans from the steamer and cover with the butter mixture and serve immediately.
Pasta with olives and chickpeas
Olives, providing beneficial monounsaturated fats, are a staple of the Mediterranean diet which is linked to positive health outcomes.
300g wholegrain pasta or brown rice pasta (Dove’s Farm)
1 tsp sea salt
4 portions chickpeas, cooked (can substitute with a variety of beans)
2 tbsp extra virgin olive oil
12 large pitted olives, chopped
Juice of ½ lemon
1 tbsp parsley
Cook the pasta in plenty of boiling water until just tender. Drain well.
Add the olive oil, chickpeas/beans, olives, lemon juice parsley and seasoning to the pasta in its pan. Stir well and heat for 2 minutes over a low heat and serve.
French Olive Oil Dressing
2 tbsp extra virgin olive (evo) oil (or 1 tbsp evo and 1 tbsp flax seed oil)
1 tsp cider vinegar
½ tsp Dijon mustard
½ tsp chopped ginger or garlic (optional)
Place all ingredients into a glass jar, add the lid and shake vigorously for 30 seconds to combine. Pour over salad for a tasty dressing.
Juliet Schaffer, Nutritionist, Evolve Nutrition