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Exotic Sesame Antioxidant Salad

 

  • Packed with Protein and Antioxidants
  • Contains one of Most Powerful, Detoxtify-ing & Protective Vegetables
  • Helps regulate blood sugar
  • Helps prevent muscle cramps
  • Supports eye, skin and bone health
  • Takes less than 10 minutes to make!
  • Simple, Easy, Fast, Nutty & Flavorful!

 

 

Introducing…  Exotic Juicy Nutty Sesame Antioxidant Salad

(1) c. 1 Bowl of Quinoa

(2)  A few Red/Rhubarb Chard Leaves

(3) 20 grams of Raw Pistachio

(4)  20 grams of Raw Almonds

(5)  1 Avocado

(6) 2-3 cloves of Black Garlic

(7) 1 Mango

(8) c. 1/2-1 Tablespoon of Sesame Oil

(9) White/Black Sesame (I prefer black sesame)

(10) c. 1/2 – 1 Tablespoon of Japanese Sesame Dressing

(12) Himalayan Salt

(13) Pepper

Preparation (Takes less than 10 minutes to make!):

It’s best if you have cooked quinoa that is leftover from the night before. Otherwise, you will have to add 20 minutes to this recipe to cook the quinoa.

Assuming you already have the cooked quinoa, this recipe will take less than 10 minutes to make.

First slice (2) diagonally into pieces.

Open and slice (5) into pieces.

Dice and cut (6).

Slice (7) in half past the seed and slice flesh without breaking the skin. Scoop out slices. Put aside.

Then put (1), (2), (5), (6), (7) into salad bowl. Mix with (8) and (10). Sprinkle with (3), (4), (9), (12), (13).

Viola! Its ready to be served!

 

Why Swiss Chard? Superfood!

Chard is one of the most powerful anti-oxidant vegetables out there, which is also why chard is oh-so-colorful!  Chard contains phytonutrient antioxidants, ranging from carotenoids like beta-carotene, lutein, and zeaxanthin to flavonoids like quercetin and kaempferol. One of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid, which may help regulate blood sugar.

Three dozen antioxidant phytonutrients have also been identified in chard, including betalains and epoxyxanthophylls. Betalains, which are also found in beets, have been shown to provide antioxidant, anti-inflammatory, and detoxification properties.  Both reddish-purple betacyanin pigments as well as yellowish betaxanthin pigments in the betalain family are found in chard.

Chard is also an excellent source of vitamins K, C, E, beta-carotene (Vitamin A), magnesium, manganese, potassium and iron, and a good source of the mineral zinc, providing us uber-antioxidant properties, regulating our blood sugar, as well as maintaining our eye and bone health.

Given chard’s anti-inflammatory properties, chard can also lower inflammation by altering the activity of pro-inflammatory enzymes and prevent production of pro-inflammatory messaging molecules, reducing risks of diseases such as diabetes, high blood pressure, etc.

Why Black Garlic?

Black garlic is high in protein, potassium and anti-oxidant levels. The taste of black garlic also complements this salad because its “saltiness” and mild “sweetness” complements the sweet mango citrus taste, as well as the avocado’s creamy texture.

Why Sesame?

I added sesame oil and a bit of sesame dressing in the salad to counteract the slight “bitterness” of chard. Sesame seeds are a very good source of protein, manganese, copper, calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.

Magnesium, iron and potassium all help with muscle cramps. 

I prefer black sesame seeds because they are more flavorful. I like toasting the sesame seeds given their “roasty” flavor.

Why Almonds?

Protein Powerhouse! A quarter-cup of almonds contains 7.62 grams—more protein than is provided by the typical egg, which contains 5.54 grams.

Almonds are a very good source of vitamin E, manganese, and a good source of magnesium, copper, riboflavin (vitamin B2), and phosphorus.

The vitamin E found in almonds can provide antioxidant action, and almond’s monounsaturated fats can lower LDL cholesterol.

Why Pistachio?

According to the Journal of Nutrition, “pistachios are high in lutein, beta-carotene and gamma-tocopherol relative to other nuts.”  a.k.a. Pistachio is high in vitamin A and vitamin E. Lutein, commonly found in dark green leafy vegetables, is important for vision and healthy skin.

I love tossing pistachio in salads given its distinct taste and it goes well with avocado and other greens.

Why Quinoa?

Quinoa contains high protein content, and its lysine and isoleucine content allows the protein in quinoa to serve as a completeprotein sourceThis means that quinoa has the amino acids your body needs and can help you rebuild muscles especially after a strenuous workout.

Why Mango?

Mango also a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C.

Vitamin A and C have great antioxidant properties for beautiful skin. I love eating mangos after a day in the sun kitesurfing because the vitamins A and C really help my skin recuperate.

I personally love the big mangoes because they are very sweet and succulent.

I used a HUGE Taiwanese mango this time. I just wanted to give big mangoes a try 😉 They are sweeter than and are twice the size of normal mangoes!

 

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Why Avocado?

Avocados are antioxidant powerhouses, and the monounsaturated fats that the fruit contain are extremely effective in combating free radical damage.  According to a study by the American Society for Biochemistry and Molecular Biology, the oil found in avocados can enter the mitochondria and fight the free radicals.

Only peel the avocado when it is soft. You can feel it when you squeeze the fruit. If the fruit is hard, I would wait for a few days till it ripens. Avocadoes that are not ripe are very hard to cut and don’t taste well.

-Nicole

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Did you like the black garlic in the salad?

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P.S. For more recipes on black garlic, try this!