Coconut Crusted Baked Chicken Strips {gluten free}

I remember when I was in college I thought grabbing some chicken fingers at Wendy's was a healthier choice than grabbing a cheeseburger, I mean no bread right? Wrong, duh me. I'm not going to lie, I still love a good, crispy chicken nugget but avoid the drive through like crazy nowadays. It's a good thing, a very, very good thing that home made chicken nuggets happen to be one of the very easiest things you can make. Yippee!







Anyone can make these even if you don't like to cook or it's not really your thing. This is one of my "go to" weeknight simple dinners. I'm bored to death with plain baked chicken not to mention the whole humane issue with eating cooped up chickens. Of course eating Organic & cage free chicken gets pricey when feeding a family of 6 so we don't have it very often.

These would be a perfect appetizer at a party!

When we do I make sure it's gonna be tasty and serve it up with lots of fruits and veggies. In this case, an amazingly sweet and creamy mango yogurt dipping sauce! I could have eaten it by the spoonful. Not ashamed.



One of my nutty kids doesn't like coconut (the shame) but the rest of us loved these sweet and crunchy chicken tenders and were more than happy to swipe Jack's chicken nuggets right of his plate. Ya gotta be quick around this joint when it comes to protecting your food and making sure you get the very last chicken nugget from the pan.

6-8 pieces chicken tenderloins (preferably Organic free range)

11/2 cups almond or other nut flour 

1 1/2 cups unsweetened shredded coconut

4 eggs, beaten

2 tablespoons milk (dairy free if possible)

salt and pepper

1 tablespoon oil for coating pan 

2 ripe mango's + 1/2 cup yogurt = mango dipping sauce

peel mango and slice fruit away from pit. Discard pit, place fruit into blender or food processor. Add yogurt, blend.

Preheat oven to 400F

Arrange 3 deep plates on counter. Add flour to one,  beaten eggs to the second and coconut to the third.

Working one at a time, place chicken tenders into flour and dredge on both sides to coat. Using your other hand, dip coated chicken into egg to coat. Next, lay chicken in coconut and dredge to coat, flip, coat other side.

Place on a lightly oiled pan or one lined with parchment. 

Continue to do this to remaining chicken. 

TIP 

 Only put half of the flour and half of the coconut onto plates as they will become gooey.

Half way through your chicken, quickly rinse off plates if needed and dry.

 Add remaining flour to one plate and remaining coconut to the other. 

Cook at 400F for 4-5 minutes. Using tongs, carefully flip the chicken pieces over. 

Cook an additional 5-6 minutes until golden brown.

Don't over cook chicken as it will become dry and taste like cardboard.

Enjoy!

Do you cook less when the weather gets warmer? 

What is your favorite warm weather dish?

Coconut Crusted Baked Chicken Strips {gluten free}

Posted by admin

I remember when I was in college I thought grabbing some chicken fingers at Wendy's was a healthier choice than grabbing a cheeseburger, I mean no bread right? Wrong, duh me. I'm not going to lie, I still love a good, crispy chicken nugget but avoid the drive through like crazy nowadays. It's a good thing, a very, very good thing that home made chicken nuggets happen to be one of the very easiest things you can make. Yippee!







Anyone can make these even if you don't like to cook or it's not really your thing. This is one of my "go to" weeknight simple dinners. I'm bored to death with plain baked chicken not to mention the whole humane issue with eating cooped up chickens. Of course eating Organic & cage free chicken gets pricey when feeding a family of 6 so we don't have it very often.

These would be a perfect appetizer at a party!

When we do I make sure it's gonna be tasty and serve it up with lots of fruits and veggies. In this case, an amazingly sweet and creamy mango yogurt dipping sauce! I could have eaten it by the spoonful. Not ashamed.



One of my nutty kids doesn't like coconut (the shame) but the rest of us loved these sweet and crunchy chicken tenders and were more than happy to swipe Jack's chicken nuggets right of his plate. Ya gotta be quick around this joint when it comes to protecting your food and making sure you get the very last chicken nugget from the pan.

6-8 pieces chicken tenderloins (preferably Organic free range)

11/2 cups almond or other nut flour 

1 1/2 cups unsweetened shredded coconut

4 eggs, beaten

2 tablespoons milk (dairy free if possible)

salt and pepper

1 tablespoon oil for coating pan 

2 ripe mango's + 1/2 cup yogurt = mango dipping sauce

peel mango and slice fruit away from pit. Discard pit, place fruit into blender or food processor. Add yogurt, blend.

Preheat oven to 400F

Arrange 3 deep plates on counter. Add flour to one,  beaten eggs to the second and coconut to the third.

Working one at a time, place chicken tenders into flour and dredge on both sides to coat. Using your other hand, dip coated chicken into egg to coat. Next, lay chicken in coconut and dredge to coat, flip, coat other side.

Place on a lightly oiled pan or one lined with parchment. 

Continue to do this to remaining chicken. 

TIP 

 Only put half of the flour and half of the coconut onto plates as they will become gooey.

Half way through your chicken, quickly rinse off plates if needed and dry.

 Add remaining flour to one plate and remaining coconut to the other. 

Cook at 400F for 4-5 minutes. Using tongs, carefully flip the chicken pieces over. 

Cook an additional 5-6 minutes until golden brown.

Don't over cook chicken as it will become dry and taste like cardboard.

Enjoy!

Do you cook less when the weather gets warmer? 

What is your favorite warm weather dish?

Molaga Maanga - an instant raw mango pickle

This was the only pickle I liked as a kid, which I had fondly christened- 'square maanga' because it was cut in a square dice. In the hot summers of Bombay, curd rice would taste divine anyway. A tiny bit of this square maanga with the curd rice would always take it to another level of divine. Often, my granny would mash the rice and curds until smooth and give one big spoonful of this in my hand with a small bit of this pickle on top of it, all ready to be gobbled up. No chewing required. I can guarantee you that using the above tactic, a small mountain of thairsaadam (curd rice) can be easily demolished even by someone who claims to hate this Tamil comfort food.

In weddings, this pickle is usually made fresh on the morning or the previous day and when served with the wedding meal, it is still crunchy. The caterers often give the leftover pickle to the family and it actually tastes a lot better after 4-5 days of soaking in the spices, gets a lot more softer with more rounded flavours.

For this, use fresh, raw mangoes, with a very firm flesh. No need to peel the skin. I've used mangoes from the tree in our Chennai house. I don't know the exact variety, but this one has a very small stone and plenty of flesh. 3 mangoes yielded roughly 10 big ladles of finely chopped pieces- I'd assume this would be roughly 7 cups in terms of metric units. I'm sure different families have different recipes for this, but this one is from my amma & chithi, joint instructions provided over the phone. Make sure all the utensils used for pickling and throughly clean and dry or the pickle has a tendency to spoil quickly.


Wash and dry well 3-4 raw mangoes. No need to peel the mango. Chop the flesh into a fine dice. I've cut them into thin strips this time, but I prefer them to be cut into tiny cubes. Remove as much flesh as you can from the stone and dice it. Collect this in a large bowl.

Use a dry ladle, katoris or measuring cups to check the quantity of diced mangos. You can use any such utensil to measure the diced mango, just that you need to use the same utensil to measure out salt, red chilli powder and other spices. The main measurements are those for salt and red chilli powder, the rest can be adjusted easily.

10 ladles of finely diced raw mango ( 3 big raw mangoes ~roughly 1.2kg~7 cups of diced mango)
1 and 1/4 ladle of salt (roughly 3/4 cup iodized salt)
1/2 ladle red chilli powder (roughly 1/3 cup)
1.5 tsp turmeric powder
3 tsp mustard powder (take mustard seeds, lightly roast and powder in small jar of mixer or with a rolling pin, measure out 3 tsp)
1.5 tsp fenugreek powder (similar method as above)
1/2 tsp asafoetida powder
1/2 cup gingelly oil or regular rice bran / sunflower oil

Heat the oil. Just before it starts smoking, remove from heat. Add the salt, chilli powder, turmeric powder, mustard powder, fenugreek powder, asafoetida. Stir well with a dry spoon.
Place the diced raw mango in a nicely dried large bowl. Pour the oil with the spices on top of this and stir well to mix with a dry spoon.
If you have an earthen pot, keep it in the sun or microwave it until it is thoroughly dry and sterilised. If you dont have an earthen pot, use a glass bowl or ceramic bowl.
Add the raw mango dice with spices into this. Cover with a tight fitting lid and then tie a muslin cloth around this (optional).
Keep this in a clean, dry place in the kitchen. Once everyday, give it a good stir and mix up for the next 3-4 days.
No need to keep in sun. After 4-5 days, fill into 4-5 clean and dry glass bottles or ceramic jars. Place the pickle in refrigerator, where it should last for 2 months or so. Always use a clean, dry spoon while serving.

{i know you want to ask me where I got that cute barani (pickle jar) from. I got it from Grand Sweets, Adayar- they sell it for INR 50 a piece}

Molaga Maanga - an instant raw mango pickle

Posted by admin

This was the only pickle I liked as a kid, which I had fondly christened- 'square maanga' because it was cut in a square dice. In the hot summers of Bombay, curd rice would taste divine anyway. A tiny bit of this square maanga with the curd rice would always take it to another level of divine. Often, my granny would mash the rice and curds until smooth and give one big spoonful of this in my hand with a small bit of this pickle on top of it, all ready to be gobbled up. No chewing required. I can guarantee you that using the above tactic, a small mountain of thairsaadam (curd rice) can be easily demolished even by someone who claims to hate this Tamil comfort food.

In weddings, this pickle is usually made fresh on the morning or the previous day and when served with the wedding meal, it is still crunchy. The caterers often give the leftover pickle to the family and it actually tastes a lot better after 4-5 days of soaking in the spices, gets a lot more softer with more rounded flavours.

For this, use fresh, raw mangoes, with a very firm flesh. No need to peel the skin. I've used mangoes from the tree in our Chennai house. I don't know the exact variety, but this one has a very small stone and plenty of flesh. 3 mangoes yielded roughly 10 big ladles of finely chopped pieces- I'd assume this would be roughly 7 cups in terms of metric units. I'm sure different families have different recipes for this, but this one is from my amma & chithi, joint instructions provided over the phone. Make sure all the utensils used for pickling and throughly clean and dry or the pickle has a tendency to spoil quickly.


Wash and dry well 3-4 raw mangoes. No need to peel the mango. Chop the flesh into a fine dice. I've cut them into thin strips this time, but I prefer them to be cut into tiny cubes. Remove as much flesh as you can from the stone and dice it. Collect this in a large bowl.

Use a dry ladle, katoris or measuring cups to check the quantity of diced mangos. You can use any such utensil to measure the diced mango, just that you need to use the same utensil to measure out salt, red chilli powder and other spices. The main measurements are those for salt and red chilli powder, the rest can be adjusted easily.

10 ladles of finely diced raw mango ( 3 big raw mangoes ~roughly 1.2kg~7 cups of diced mango)
1 and 1/4 ladle of salt (roughly 3/4 cup iodized salt)
1/2 ladle red chilli powder (roughly 1/3 cup)
1.5 tsp turmeric powder
3 tsp mustard powder (take mustard seeds, lightly roast and powder in small jar of mixer or with a rolling pin, measure out 3 tsp)
1.5 tsp fenugreek powder (similar method as above)
1/2 tsp asafoetida powder
1/2 cup gingelly oil or regular rice bran / sunflower oil

Heat the oil. Just before it starts smoking, remove from heat. Add the salt, chilli powder, turmeric powder, mustard powder, fenugreek powder, asafoetida. Stir well with a dry spoon.
Place the diced raw mango in a nicely dried large bowl. Pour the oil with the spices on top of this and stir well to mix with a dry spoon.
If you have an earthen pot, keep it in the sun or microwave it until it is thoroughly dry and sterilised. If you dont have an earthen pot, use a glass bowl or ceramic bowl.
Add the raw mango dice with spices into this. Cover with a tight fitting lid and then tie a muslin cloth around this (optional).
Keep this in a clean, dry place in the kitchen. Once everyday, give it a good stir and mix up for the next 3-4 days.
No need to keep in sun. After 4-5 days, fill into 4-5 clean and dry glass bottles or ceramic jars. Place the pickle in refrigerator, where it should last for 2 months or so. Always use a clean, dry spoon while serving.

{i know you want to ask me where I got that cute barani (pickle jar) from. I got it from Grand Sweets, Adayar- they sell it for INR 50 a piece}

Mango Paneer Cake or how we make the HOT summers bearable

So how have you been? It's been quite hot in my neck of the woods, so I have nearly giving up on cooking and also, my outdoor runs. Any sliver of training that was falling in place for the marathon next year has been abandoned until the weather gods turn kinder or until I move to cooler climes. Oh yes, a move is in the offing. I started this food blog when I was in Bombay, then we moved to Hyderabad in November 2008 and it's time to move again. This time, hopefully a permanent move, to Bangalore.

I'm looking forward to this move, more than anything else for the vegetables I will be growing in our terrace garden, the beautiful kitchen with a space for a table where I can chop vegetables, drink tea (or wine, depending on time of the day) and write while looking out from the kitchen window and of course a *big* oven in which lots of baking will happen. I am also happy to report that I have rounded up some enthusiastic food bloggers in the vicinity of my new home and we are going to have some fun food times together. Nandini, Archana, Monika, I hope you girls are gearing up!

Ooh and as some of my friends are teasing me, I am now a "posh girl" after Roshni Bajaj featured me in her story on The Food Network in the Vogue magazine (May 2011) along with friend Madhu Menon. Check the PDF version of the story here (Page 1 and Page 2).





Getting back to the recipe I want to share with you today, it is a seasonal modification of the paneer cake that I blogged about sometime ago, a recipe I found in an old-fashioned cookbook while browsing through a little bookshop in Pondicherry. If you are a mango lover (like a certain Ms. Katrina Kaif, in the literal sense), you can add mango to any dish, be it rice, dal, veggies, brownies, cake and you'll be sure to love it. I'm not crazy for mangoes, in the sense that I wont feel lost at sea if I do not eat mangoes every single day of the mango season. Believe me when I tell you, I know people like that. They cannot go one day without eating a mango or half a dozen of them when they are in season. But yes, I do love the flavour boost a ripe, fragrant mango adds to simple dishes and takes them to another level. So here is the recipe for you. I do hope you get access to beautiful, ripe mangoes wherever you are and when you are tired of eating them as it is, use one of them to make this simple cake.

Mango Coconut Paneer Cake

Low-fat teatime treat

Printable Version of recipe here

This is a variation of the Paneer Cake, using the mangoes that are in season.

Grease three 450 ml aluminium foil tins or an 8-9” round tin.

Preheat oven at 180C.

Make paneer from 500 ml cow’s milk. Reserve the whey water.

Grind to a puree

-pieces from one large mango

-½ cup paneer or than from ½ L milk.

-¾ cup sugar

Remove to a large bowl. Whisk in in ¼ cup oil, 2 tbsp vinegar and ½ cup whey water.

Add ½ tsp mango essence or vanilla extract

In a large bowl, sift 1 cup all purpose flour, ½ cup whole wheat flour (atta), 1 tsp baking powder, ½ tsp baking soda and pinch of salt. Mix in ¼ cup dessicated coconut with a fork.

Add the dry ingredients to the wet. 

Add handful of pumpkin seeds or flaked almonds, a few spoons of colourful tutti-frutti and mix until combined. 

Thin with some reserved whey water if batter is too thick.

Divide batter into the three foil tins or one round tin.

Sprinkle some coconut flakes on the top.

Bake at 180C for 20-40 minutes (20 for the smaller foil tins and 40-45 mins for single large tin) until a tester comes out clean.

Serve warm with honey or marmalade if you want it sweeter. It is a very flavourful cake but low on sugar, perfect accompaniment to tea or coffee.

Mango Paneer Cake or how we make the HOT summers bearable

Posted by admin

So how have you been? It's been quite hot in my neck of the woods, so I have nearly giving up on cooking and also, my outdoor runs. Any sliver of training that was falling in place for the marathon next year has been abandoned until the weather gods turn kinder or until I move to cooler climes. Oh yes, a move is in the offing. I started this food blog when I was in Bombay, then we moved to Hyderabad in November 2008 and it's time to move again. This time, hopefully a permanent move, to Bangalore.

I'm looking forward to this move, more than anything else for the vegetables I will be growing in our terrace garden, the beautiful kitchen with a space for a table where I can chop vegetables, drink tea (or wine, depending on time of the day) and write while looking out from the kitchen window and of course a *big* oven in which lots of baking will happen. I am also happy to report that I have rounded up some enthusiastic food bloggers in the vicinity of my new home and we are going to have some fun food times together. Nandini, Archana, Monika, I hope you girls are gearing up!

Ooh and as some of my friends are teasing me, I am now a "posh girl" after Roshni Bajaj featured me in her story on The Food Network in the Vogue magazine (May 2011) along with friend Madhu Menon. Check the PDF version of the story here (Page 1 and Page 2).





Getting back to the recipe I want to share with you today, it is a seasonal modification of the paneer cake that I blogged about sometime ago, a recipe I found in an old-fashioned cookbook while browsing through a little bookshop in Pondicherry. If you are a mango lover (like a certain Ms. Katrina Kaif, in the literal sense), you can add mango to any dish, be it rice, dal, veggies, brownies, cake and you'll be sure to love it. I'm not crazy for mangoes, in the sense that I wont feel lost at sea if I do not eat mangoes every single day of the mango season. Believe me when I tell you, I know people like that. They cannot go one day without eating a mango or half a dozen of them when they are in season. But yes, I do love the flavour boost a ripe, fragrant mango adds to simple dishes and takes them to another level. So here is the recipe for you. I do hope you get access to beautiful, ripe mangoes wherever you are and when you are tired of eating them as it is, use one of them to make this simple cake.

Mango Coconut Paneer Cake

Low-fat teatime treat

Printable Version of recipe here

This is a variation of the Paneer Cake, using the mangoes that are in season.

Grease three 450 ml aluminium foil tins or an 8-9” round tin.

Preheat oven at 180C.

Make paneer from 500 ml cow’s milk. Reserve the whey water.

Grind to a puree

-pieces from one large mango

-½ cup paneer or than from ½ L milk.

-¾ cup sugar

Remove to a large bowl. Whisk in in ¼ cup oil, 2 tbsp vinegar and ½ cup whey water.

Add ½ tsp mango essence or vanilla extract

In a large bowl, sift 1 cup all purpose flour, ½ cup whole wheat flour (atta), 1 tsp baking powder, ½ tsp baking soda and pinch of salt. Mix in ¼ cup dessicated coconut with a fork.

Add the dry ingredients to the wet. 

Add handful of pumpkin seeds or flaked almonds, a few spoons of colourful tutti-frutti and mix until combined. 

Thin with some reserved whey water if batter is too thick.

Divide batter into the three foil tins or one round tin.

Sprinkle some coconut flakes on the top.

Bake at 180C for 20-40 minutes (20 for the smaller foil tins and 40-45 mins for single large tin) until a tester comes out clean.

Serve warm with honey or marmalade if you want it sweeter. It is a very flavourful cake but low on sugar, perfect accompaniment to tea or coffee.

Quinoa with Black Bean and Mango Salsa

So sweet, tangy and delicious, you'll forget it's good for you!
The vibrant colors of this salad—orange, red, black and green—signal that it's loaded with phytochemicals, vitamins and minerals. And since it features both quinoa—a “complete” protein with all the essential amino acids—and black beans, it's a vegetarian protein powerhouse.

NutritionPer serving: 422 calories; 9 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 258 mg sodium; 642 mg potassium.

Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).

Other blogs/sites with similar recipe
Eclectic Recipes
Eating Well

TIME  30 MINUTES    SERVES 6

Ingredients


1 cup quinoa, (see Note)


2 cups water


1/4 cup orange juice


1/4 cup chopped fresh cilantro (don't like cilantro? use parsley instead)


2 tablespoons rice vinegar or white wine vinegar


1 tablespoon toasted sesame oil


1 teaspoon minced fresh ginger ( excellent for digestive health and immunity)


1/8 teaspoon salt


Pinch of cayenne pepper


1 small mango, diced (see Tip)


1 small red bell pepper, diced


1 cup dry black beans


3 scallions, thinly sliced (the bottom third of green onions)










Preparation


1. Boil quinoa in 2 cups water for 12 minutes. Remove from heat, let stand covered for 15 minutes.  Some quinoa comes pre-rinsed, if not make sure to rinse well in a seive to remove naturally occuring bitter saponins, a "soapy" coating on quinoa.
2.Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.


3.When the quinoa is finished cooking, add to the mango mixture and toss to combine.




Tip:  I use dry beans instead of canned (cheaper, less sodium) and I usually make twice as much and reserve half so we can have burritos or tostados the following day!


Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

This post is linked to Make it with....... Monday's featured ingredient, Quinoa.

Quinoa with Black Bean and Mango Salsa

Posted by admin

So sweet, tangy and delicious, you'll forget it's good for you!
The vibrant colors of this salad—orange, red, black and green—signal that it's loaded with phytochemicals, vitamins and minerals. And since it features both quinoa—a “complete” protein with all the essential amino acids—and black beans, it's a vegetarian protein powerhouse.

NutritionPer serving: 422 calories; 9 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 258 mg sodium; 642 mg potassium.

Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).

Other blogs/sites with similar recipe
Eclectic Recipes
Eating Well

TIME  30 MINUTES    SERVES 6

Ingredients


1 cup quinoa, (see Note)


2 cups water


1/4 cup orange juice


1/4 cup chopped fresh cilantro (don't like cilantro? use parsley instead)


2 tablespoons rice vinegar or white wine vinegar


1 tablespoon toasted sesame oil


1 teaspoon minced fresh ginger ( excellent for digestive health and immunity)


1/8 teaspoon salt


Pinch of cayenne pepper


1 small mango, diced (see Tip)


1 small red bell pepper, diced


1 cup dry black beans


3 scallions, thinly sliced (the bottom third of green onions)










Preparation


1. Boil quinoa in 2 cups water for 12 minutes. Remove from heat, let stand covered for 15 minutes.  Some quinoa comes pre-rinsed, if not make sure to rinse well in a seive to remove naturally occuring bitter saponins, a "soapy" coating on quinoa.
2.Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.


3.When the quinoa is finished cooking, add to the mango mixture and toss to combine.




Tip:  I use dry beans instead of canned (cheaper, less sodium) and I usually make twice as much and reserve half so we can have burritos or tostados the following day!


Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

This post is linked to Make it with....... Monday's featured ingredient, Quinoa.

Mango Avacado Shrimp Salad

This salad is all about contrast. Sweet mango and velvety avocado pair well with the tart-hot dressing.
I found this recipe in Sunset magazine. I added cucumber for a bit of crunch. This is a delicious, light summer lunch!

SERVES 6 TIME about 10 minutes

You Will Need:


3 TBSP fresh lime juice
2 TBSP grape seed or vegetable oil
1 tsp Agave Nectar
2 large firm-ripe mangoes
2 medium firm-ripe avocados
1/2 of an English (seedless) cucumber
2/3 cup each thinly sliced green onion and chopped cilantro
1 TBSP minced hot red or green chile (or 1/2 tsp. dried red chile flakes)
1 lb. peeled cooked shrimp

1. In a large bowl whisk together lime juice, oil and sugar, until sugar dissolves.
2. Dice mangoes, cucumber and avocados into 3/4 inch cubes. ( i added the avocado last so it wouldn't smush). Add green onions, cilantro, chile and shrimp. Mix gently. Serve chilled.

NUTRITIONAL INFO
Per serving 288 cal.,18 G Protein; 14 G Fat (2.1 G sat.); 26 G carb 2.6 G Fiber; 180 MG Sodium.


PRINT THIS RECIPE


Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.


There is a lot in the news these days about MUFAs - monounsaturated fatty acids. MUFAs are plant–based fats — found in olive oil, nuts and seeds, dark chocolate and avocados.


According to Registered Dietitian Cynthia Sass, co-author of The Flat Belly Diet, MUFAs, as shown in a variety of studies, can be helpful with cholesterol levels and help to moderate inflammation, belly fat (one of the most dangerous types of fat in the body) and body weight as well as increasing brain and lung function.
One serving of avocado (one fifth of an avocado) provides 4.5 grams of fat. Of that, 3 grams are monounsaturated fatty acids, 0.5 gram is saturated fat, 0.5 gram is polyunsaturated fat and with 0 grams of trans fat.
Current Dietary Guidelines recommend “keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids.”

 Resources.

Mango Avacado Shrimp Salad

Posted by admin

This salad is all about contrast. Sweet mango and velvety avocado pair well with the tart-hot dressing.
I found this recipe in Sunset magazine. I added cucumber for a bit of crunch. This is a delicious, light summer lunch!

SERVES 6 TIME about 10 minutes

You Will Need:


3 TBSP fresh lime juice
2 TBSP grape seed or vegetable oil
1 tsp Agave Nectar
2 large firm-ripe mangoes
2 medium firm-ripe avocados
1/2 of an English (seedless) cucumber
2/3 cup each thinly sliced green onion and chopped cilantro
1 TBSP minced hot red or green chile (or 1/2 tsp. dried red chile flakes)
1 lb. peeled cooked shrimp

1. In a large bowl whisk together lime juice, oil and sugar, until sugar dissolves.
2. Dice mangoes, cucumber and avocados into 3/4 inch cubes. ( i added the avocado last so it wouldn't smush). Add green onions, cilantro, chile and shrimp. Mix gently. Serve chilled.

NUTRITIONAL INFO
Per serving 288 cal.,18 G Protein; 14 G Fat (2.1 G sat.); 26 G carb 2.6 G Fiber; 180 MG Sodium.


PRINT THIS RECIPE


Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.


There is a lot in the news these days about MUFAs - monounsaturated fatty acids. MUFAs are plant–based fats — found in olive oil, nuts and seeds, dark chocolate and avocados.


According to Registered Dietitian Cynthia Sass, co-author of The Flat Belly Diet, MUFAs, as shown in a variety of studies, can be helpful with cholesterol levels and help to moderate inflammation, belly fat (one of the most dangerous types of fat in the body) and body weight as well as increasing brain and lung function.
One serving of avocado (one fifth of an avocado) provides 4.5 grams of fat. Of that, 3 grams are monounsaturated fatty acids, 0.5 gram is saturated fat, 0.5 gram is polyunsaturated fat and with 0 grams of trans fat.
Current Dietary Guidelines recommend “keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids.”

 Resources.