2210. CHICKEN & AVOCADO SALAD WITH BLUEBERRY BALSAMIC DRESSING (Packed with healthy fats, folate, omega-3s, magnesium, vitamins (A, B, C, D, E, K), and potassium)

INGREDIENTS

1. 1 Garlic clove
2. 85g blueberries
3. 1 tbsp extra virgin olive oil
4. 2 balsamic vinegar
5. 125g baby broad beans
6. 1 large cooked beetroot, finely chopped
7. 1 avocado, peeled and sliced
8. 85g baby spinach
9. 175g cooked chicken
10. Black pepper

HOW TO PREPARE

STEP 1

Finely chop the garlic. Mash half the blueberries with the oil, vinegar and some black pepper in a large salad bowl.

STEP 2

Boil the broad beans for 5 mins until just tender. Drain, leaving them unskinned.

 STEP 3

Stir the garlic into the dressing, then pile in the warm beans and remaining blueberries with the beetroot, avocado, salad and chicken. Toss to mix, but don’t go overboard or the juice from the beetroot will turn everything pink. Pile onto plates or into shallow bowls to serve.

NUTRITION FACTS

That salad recipe contains 10 ingredients amount per service calories 1300, total fat 72%, saturated fat51%, cholesterol 38%, sodium 26%, carbohydrate 53%,  fiber 184%, sugar 70%, protein 61g, vitamin D 0%, calcium 22%, iron 76% and potassium 101%.

INGREDIENTS BENEFITS

• Garlic: Garlic promotes brain health because of its antioxidant and anti-inflammatory properties. It is effective against neurodegenerative diseases like Alzheimer's and dementia. Also, read more on the best brain foods to include in your diet.
• Blueberries: increase of blood flow to key areas of the brain, improvements in memory and attention to required tasks.
• Extra virgin olive oil: boosts levels of two critical brain chemicals, brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF). These compounds encourage the formation and repair of brain cells.
• Balsamic Vinegar: Balsamic vinegar also contains polyphenols. are exploring how polyphenols aid in blood circulation, but the evidence is inconclusive so far.
• Baby broad beans: plant-based protein, healthy fats, fiber, and energy from complex carbohydrates. They also contain lots of folate for brain and nervous system development, omega 3 fatty acids for healthy blood, and zinc for a robust immune system.
• Beetroots: Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia. The nitrates in beets may improve brain function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.
• Avocado: Not only are they easy to consume and digest, but they also qualify as exceptional brain-boosting food. Avocados assist in the improvement of cognitive function ( source ). Packed with healthy fats, folate, omega-3s, magnesium, vitamins (A, B, C, D, E, K), and potassium, avocados improve concentration and memory.
• Baby spinach: Spinach is especially good for the brain because it has a high concentration of an antioxidant called lutein, which helps in cleansing toxins from the brain and prevents age-related mental decline.
• Black pepper: Black pepper is one of the most commonly traded spices in the world and may have quite a few brain-boosting effects. can help improve brain function and lower depression symptoms.
• Chicken: Chicken is a great source of lean protein, offers a balance of brain-healthy compounds, and is a good source of dietary choline and vitamins B6 and B12.