Summer is well and truly here, but that doesn’t mean meal choices are restricted to ice lollies and tasteless salads. Our Warm Green Tamari Almond Salad, created by Sano Nutritionist Heather Richards is surprisingly refreshing on sunny days, and the added quinoa increases the protein content, keeping you fuller for longer. It also works well chilled.
Why Almonds? The Nutritional Facts:
- Almonds are a great source of easy to absorb calcium, vitamin E, manganese, biotin, and copper.
- They also contain magnesium, molybdenum, riboflavin (vitamin B2) and phosphorus.
- Almonds are a great source of heart-healthy monounsaturated fat.
- Research has shown that including almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and reduces the rise in blood sugar after eating. (Josse AR, Kendall CW, Metabolism) Reducing a surge in blood sugar helps protect against diabetes and cardiovascular disease and almonds also provide the antioxidants that mop up free radicals that result. (Jenkins DJ, Kendall CW, Journal of Nutrition)
- Almonds are a great choice for protecting against high blood pressure and atherosclerosis as they contain the essential minerals, magnesium, and potassium. Magnesium causes the muscles to relax which reduces resistance resulting in a lowering of blood pressure and improves blood flow. In cardiovascular disease, a deficiency of magnesium is associated with heart attacks and can also cause free radical injury to the heart following an attack. (DiNicolantonio, O’Keefe & Wilson 2018) DiNicolantonio, J.J., O’Keefe, J.H., Wilson, W., 2018. Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart. doi:10.1136/openhrt-2017-
2 handfuls broccoli florets
2 handfuls of flat beans
1 clove finely chopped garlic
1 teaspoon finely chopped ginger
4 slices green chilli, chopped
1 handful almonds
100g cooked quinoa (approx. 30g uncooked)
1 handful fresh coriander
For the dressing:
1 tbsp sesame oil
1 tbsp tamari sauce
1 tsp honey
- Pour the quinoa into a pot of water and bring to the boil. Turn the heat down when boiling and let simmer for 10-15min.
- Meanwhile, prepare the broccoli, flat beans, garlic, ginger, and green chilli. Cut the broccoli and flat beans into bite-sized pieces and finely chop the ginger, garlic and green chilli. Heat olive oil in a pan and sauté above ingredients with a pinch of sea salt. Cook until broccoli and beans are soft but still have a crunch.
- Mix together the dressing ingredients in a small bowl, and add to the pan along with the cooked quinoa and chopped almonds. Stir through, serve, and enjoy!
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