SUPERFOOD // AVOCADO:
Avocados are a creamy, nutrient-dense fruit that some brain experts believe may be the world’s most perfect food. They are packed with nutrients and are an excellent source of healthy unsaturated fats, including omega 3s.
Monounsaturated fats (which is a healthy fat) support the production of acetylcholine, the brain chemical that helps memory and learning. Avocados are also an excellent source of vitamins that your brain needs like C, E, K, and the B complex vitamins.
They improve blood flow to the brain and contain anti-inflammatory properties. Just think, eating one avocado a day can improve your brain function, help with better memory and problem-solving skills among older adults. Remember to add some avocado to your salad. Start with my Three Bean Avocado and Charred Corn Salad!
Recipe by Rose Reisman
- 8 oz green beans
- 1 cup canned corn kernels, drained
- 1 cup canned black beans, drained and rinsed
- 1 cup canned chickpeas, drained and rinsed
- ¾ cup diced red bell pepper
- ½ cup diced red onion
- ½ cup diced ripe avocado
- 1 ½ tsp lime or lemon zest
- 3 tbsp freshly squeezed lime or lemon juice
- 2 tbsp olive oil
- 1 tsp minced fresh garlic
- 1 tsp minced fresh ginger
- 1 tsp minced jalapeño or ½ tsp hot sauce (or to taste)
- Pinch salt and freshly ground black pepper
- 1/3 cup chopped fresh cilantro, basil or parsley
- 1 Steam the green beans just until bright green and still crisp, about 3 minutes. Place immediately under cold water and rinse until the beans are no longer warm. Place in a serving bowl.
- 2 Spray a small non-stick skillet with cooking oil and place over medium heat. Sauté the corn, stirring frequently, until browned, approximately 8 minutes. Add to the serving bowl, along with the black beans, chickpeas, bell pepper, onion and avocado.
- 3 Whisk the zest, juice, oil, garlic, ginger, jalapeño, salt and pepper together in a small bowl.
- 4 Pour the dressing over the salad and toss to mix well. Garnish with the cilantro.