If you want to serve a dish with that ‘wow’ factor than this is the dressing you need! It will make anything taste delicious and will leave you wanting more. The best thing about this recipe is you really can’t stuff it up!
Drizzle this sauce onto any Asian inspired stir-fried dishes, salads, chicken and fish to really enhance the flavours or even over a classic San Choy Bau recipe – yum!
- 4 tablespoon white miso paste (Clearspring)
- 2 tablespoons tahini
- 3 tablespoons sesame oil
- Thumb size knob of ginger, grated
- 1 tablespoon tamari
- 1 tablespoon good quality balsamic vinegar
- 4 tablespoons warm water (you may need more)
- Few drops of liquid stevia or honey
- Zest and juice of a lime
- 1 tablespoon sesame seeds
- 1 teaspoon chilli flakes
- Combine all ingredients in a large sterilised jar and give it a good shake to make sure all the ingredients are well combined.
As I start to write this blog post on the health benefits of avocados, my mouth is watering and all I can think of is making a big plate of zesty, smashed avocado with the perfectly poached egg – because who doesn’t love the addition of avocado to their breakfast. So tasty, nutritious and creamy!
Believe it or not avocados are extremely versatile. I love to make all sorts of dishes with them. I like to blitz them up into a creamy salad dressing or pasta sauce, bake them in the oven or make a yummy guacamole with them when entertaining family and friends! You can finely slice them and add to salads, wraps or a homemade Mexican feast! Did you know you can even buy avocado oil too which is absolutely delicious!
So what are the health benefits of avocados?
Healthy fats –
Avocados are made up of heart healthy fats (omega 3s and mono-unsaturated fats) with roughly 20 grams of fat per fruit. Mono-unsaturated fats are easily burned by the body for energy and may help to lower bad cholesterol (LDL’s) and increase good cholesterol (HDL’s). Many important vitamins are fat soluble vitamins (Vitamins A, D, E & K) meaning we need to eat healthy fats such as avocados so that we can absorb these vitamins and nourish our bodies.
Weight loss –
Avocados also contain lots of fiber with about 27% of the recommended daily dosage in just one fruit. Fibre is a big part in weight loss and your metabolic health, it can help you remain regular and prevent any blood sugar spikes! The fat content in avocado can also make you feel satisfied and full which helps keep your hunger at bay!
Avocados contain many micronutrients (vitamins and minerals). They have more potassium than a banana which helps regulate blood pressure levels. They contain vitamin E, B Vitamins and Folic Acid which is beneficial for those trying to fall pregnant and even help during pregnancy!
Avocados are a real super food and should be included into everyone’s diet, just make sure you don’t over do them if you are trying to loose weight because although they are rich, creamy and nutritious they are also quite high in calories.
What are your favourite ways of including this humble fruit into your diet? Let me know in the comments below.
Avocado is in-fact a fruit and a yummy one at that! Avocados are high in healthy fats and are incredibly nutritious and contain a wide variety of nutrients. The most abundant nutrients are Vitamin K, folate, vitamin C, B5, B6, E and potassium (more potassium than bananas). Avocados don’t contain any cholesterol or sodium and are low in saturated fat and high in monounsaturated oleic acid – a heart healthy fatty acid!
Guacamole is an avocado based dip originating in Mexico. It is a nutritious dip packed full of flavour using very minimal ingredients. The recipe below is my take on a chunky guacamole – the best version of this classic dip in my eyes!
- 1 large ripe avocado
- 1 red onion, diced
- 10 cherry tomatoes, thinly diced
- Splash of Tabasco sauce- optional
- 1 lemon juice and zest
- Handful of fresh coriander, thinly sliced (save some for decorating)
- Pinch of chili flakes
- Salt and pepper
- Place all the guacamole ingredients in a bowl and mash the mixture using the back of a fork.
- Serve with vegetable crudités or tortilla chips and enjoy!
Note – If not serving straight away place the pip of the avocado in the bowl with the other ingredients to prevent the dip from going brown.
Please let me know how you go with this recipe and don’t forget to tag me in your creations!
Lemons are an excellent source of vitamin C, potassium, calcium and magnesium, they help to support the immune system. They also contain pectin fibre which is great for colon health and digestive issues. Although they taste acidic lemons are an alkaline food which help maintain our bodies PH levels.
Cashews are packed full of heart healthy fats, vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, calcium and selenium, all of which are important for maintaining good bodily function. They are naturally cholesterol free and help to reduce blood pressure. Just a handful a day can really be beneficial to your cardiovascular health. Cashews are also a great nut to maintain hair health due to the copper content, bone health due to the amount of calcium and even weight management due to the monounsaturated fats within them.
2.5 cups raw cashews
1.5 cups desiccated coconut
1 tablespoons raw honey (or sweetener of choice – maple and coconut nectar work well!)
Juice and zest of 2 lemons
1 tablespoon coconut oil
Desiccated coconut to roll in – optional
1- Place the cashews in a blender and pulse until broken down (don’t process too much at this stage)
2-Next add the remaining ingredients and process until all combined and slightly sticky. Depending on the size of the lemons and how much juice they produced you may have to play around with the quantities of honey and coconut oil to get the right balance of flavour and texture.
3- Roll into bite sized pieces and place in the fridge for an hour before consuming.
SIMPLE YET DELICIOUS!
These will keep in the freezer for a few months however they are so yummy I doubt they will last a week in there!