Sunday, February 28, 2016

Tomatos, Cukes & Avocados 

Do I really need to say more? Such a pretty, fresh salad.  I ate it as my main course last night and it was delicious and filing.   I did make a few changes to the recipe to try to lighten up the fat content.

Here is what you will need for my version:

1 English cucumber, peeled & diced
4 tomatoes, diced
2 avocados diced
1/2 small red onion sliced thinly
The juice of one lemon
1 Tbsp tahini
2 Tbsp white balsamic vinegar
black pepper, to taste

Mix your veggies in a large bowl. In a small bowl mix together your lemon juice, tahini & vinegar. Pour your dressing over the veggies & toss. Sprinkle with freshly ground black pepper to taste.
Serve immediately. This makes about four generous side salads or two very generous main salads. 

I subbed tahini paste, which is made from sesame seeds, for the olive oil in the recipe because, I am trying not to add oil to my food. The tahini paste is high in fat but about half the fat of olive oil. Tahini paste also has protein, fiber, calcium and iron. Here's how the two stack up:

Olive oil (Trader Joe's)
(per serving of ONE Tbsp)
120 calories, 14g of fat, 2g of saturated fat, 0 Carbs, 0 fiber, 
0 Protein

Tahini paste (Whole Foods organic) 
(per serving of TWO Tbsp)
170 calories, 16g of fat, 2g of saturated fat, 6 Carbs, 3g fiber, 5g protein. AND 10% of your daily recommended intake of calcium & iron.

So for one Tbsp of tahini, the calories are 85 & the fat is 8g. That is for the entire salad, which easily feeds at least two people. The tahini adds a rich, nutty flavor and makes the dressing very creamy. Olive oil, or any oil, for that matter is just pure fat. Oils do not bring any protein, fiber or nutrients to the dish. 

Next time I will make this with only one avocado to further lower the fat content. The addition of chick peas or beans will boost the protein content. Or better yet: Put the salad in a pita bread with some tempeh bacon. Oh the possibilities  are endless.

The original recipe was on FB. Click on this: Salad

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