Ingredients
For the Salad
• 1 cup raw spinach
• 1 cup lettuce
• 4 strawberries
• ¼ avocado
For the Dressing
• 3 tbsp low fat yogurt
• ½ tsp honey
• 1 tsp balsamic vinegar
• 1 strawberry, chopped
Preparation
1. Mix all your salad ingredients.
2. Combine all the dressing ingredients and pour into your salad.
3. Enjoy
Nutrition facts : about 135 kcal, 25 g of carbohydrates, 8,25 g of fats and 6g of proteins. This salad provides you with a great amount of dietary fibers, calcium and vitamins(A , C, K and folic acid) .
Let’s have a little talk about Strawberries
Strawberries are important fruit in the Mediterranean diet because of their high content of essential nutrients such as vitamins (ascorbic acid and folic acid) and beneficial phytochemicals (ellagic acid, anthocyanins, quercetin, and catechin) , which have been highly ranked among dietary sources of polyphenols and antioxidant capacity .
Emerging research provides substantial evidence to classify strawberries as a functional food with several preventive and therapeutic health benefits.
Findings from José M. Alvarez-Suarez et al. study support that strawberries consumption improves plasma lipids profile, biomarkers of antioxidant status, antihemolytic defenses and platelet function in healthy subjects , encouraging further evaluation on a population with higher cardiovascular disease risk.
Furthermore in Basu A. et al. study is mentioned that controlled feeding studies have identified the ability of strawberries to attenuate high-fat diet induced postprandial oxidative stress and inflammation, or postprandial hyperglycemia, or hyperlipidemia in subjects with cardiovascular risk factors.
It should however be noted that these bioactive factors can be significantly affected by differences in strawberry cultivars, agricultural practices, storage, and processing methods.
*Tip of the day
Try to eat more Fresh and Seasonally fruit and vegetables!
Bibliography
- Basu A, N. A. (2014). Strawberry as a functional food: an evidence-based review. Crit Rev Food Sci Nutr. , 790-806.
- José M. Alvarez-Suarez, F. G.-P.-B. (2014). One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. JNB , 289–294.
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