Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Cauliflower Avocado Mediterranean salad

     Cauliflower is extremely versatile and goes well with many vegetables, herbs and spices. This Mediterranean dish is a nutritious salad which can be eaten by all, including obese people. The salad is rich in protein, vitamins , minerals ,Omega 3 fatty acids,fibers and low in calories .It includes yogurt , a good probiotic along with the richness virgin olive oil which is anti-inflammatory and anti-cancerous. Olive oil is a vital ingredient of Mediterranean diet.

Cooking time: 20 minutes

Serving :  2 persons 

Ingredients:

·       2 cups cauliflower cut into florets

·       1 cup chopped avocados

·       ½ cup chopped black olives

·       1 large bunch parsley leaves

·       ½  cup of finely chopped cucumber

·       ½ cup finely chopped  cherry tomatoes

·       1 ½  teaspoon chia seeds

·       ½ cup red onion finely chopped 

Dressing:

2tbs virgin olive oil

1 teaspoon salt

2 tablespoon yogurt

1 teaspoon black pepper

Feta cheese

Preparation:

Step1

Lightly blanch/cook the chopped cauliflower florets and then strain out the water used for cooking and rinse in cold water before adding to the salad.

Step 2

Mix the blanched cauliflower florets with all other finely chopped ingredients, such as avocados, tomatoes, black olives, red onions etc. Stir well. Add parsley leaves and chia seeds also.

Step 3 [dressing]

Add olive oil, salt, black pepper powder into the salad. Mix well and add yogurt. Sprinkle over it feta cheese crumbled.

Serve healthy Mediterranean cauliflower avocado salad.

Nutritional facts:

    Cauliflower florets are rich in antioxidant, sulforaphanes  that reduces the inflammatory damage caused by oxidative stress and are capable of protecting your heart. Sulforaphane is anti- carcinogenic and thus fights cancer,protecting cells from DNA damage . 

They also contain choline necessary for brain functions and brain development. Cauliflower contains a plant compound called indole-3-carbinol (I3C) which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels in menopausal women.

Cauliflower is a good source of sulfur which helps the production of glutathione which is important for maintaining the integrity of the gut lining as well as anti-inflammatory in function.

Cauliflower is rich in Fiber which help digestion.

Vitamin K is also present in cauliflower.

[Note: Cauliflower is not recommended as a regular food for people having thyroid dysfunctions.

 People who are on blood thinner medications are also not advised to eat too much cauliflower].

    Avocados are rich sources of folates, biotin, other vitamin B complex [B1, B2.B3& B6], fibers and unsaturated fats.  The B complex vitamins in avocados help to keep the blood vessels and nervous system in a healthy state as the age advances.

 In ageing populations ,B vitamin deficiency has been linked to heart & blood vessel disorders, cognitive dysfunctions of brain, osteoporosis or thinning of bones as the outcome of  advancing degenerative changes. Vitamin B1 or thiamine is essential for growth of cells. Vitamin B2 works with other vitamins of B complex to produce the vitamin niacin.

 Vitamin B6 is an immunity booster and also indispensable for glycogen storage. Vitamin B6 also supports brain development and function.

Avocados contain biotin [1.85microgram] which is indispensable to the health of skin, nerves, digestive tract and cellular metabolism. Biotin is essential for growth and normal thickness of hair and nails.

Folates or B9 vitamin [27microgram] in avocado improve the reproductive health in men and women. It also prevents birth defects in brain and spine and reduces depression in all age groups.

  Omega 3 fatty acids of avocados are having anti-inflammatory properties and help to reduce osteoarthritis symptoms. Omega 3 fatty acids are good for heart health and in managing obesity.

Fibers of avocado help reduce bad cholesterol. 

      Tomatoes are rich sources of vitamin A, C and K, folates, lycopene, fibers and potassium.Lycopene is an antioxidant in tomatoes that has been linked with a reduced risk of prostate cancer.Tomatoes have the potential to reduce the U V rays induced sun damage to skin.

     Red onion is a good source of fiber, calcium, potassium, iron.

    Chia seeds are rich source of vitamins, Polyunsaturated fat, as omega-3 fatty acids, Fiber, protein,calcium ,phosphorus ,zinc.

   Cucumbers are rich in vitaminB5, C,K and minerals potassium, calcium and magnesium .

 Yoghurt  is a good source of protein and probiotics .It also contains calcium,phosphorus ,and vitamin B12 and B2.

References

1.    https://www.bbcgoodfood.com/howto/guide/health-benefits-of-cauliflower

2.    http://siahmsrwellness.in/avocados

3.    https://pubmed.ncbi.nlm.nih.gov/26817504/

4.    https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=01117-1

5.    https://www.nutritionix.com/food/cucumber/100-g

6.    https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

7.    https://www.nutritionix.com/food/red-onion