Nutrition
Chicken avocado salad
Chicken avocado salad is a fresh, nutritious meal that combines tender grilled chicken with creamy avocado and crisp vegetables.
It’s rich in protein, healthy fats, vitamins, and fiber, making it an excellent choice for lunch or a light dinner. The simple lemon dressing enhances the natural flavors without overpowering them.
Ingredients
- 2 boneless, skinless chicken breasts
- 2 ripe avocados, diced
- 4 cups mixed salad greens (lettuce or spinach)
- 1 cup cherry tomatoes,
- 1 cucumber, sliced
- ½ small red onion, thinly sliced
- ¼ cup fresh parsley, chopped (optional)
- 2 tablespoons olive oil
- 1 tablespoon lemon or lime juice
- Salt and black pepper, to taste
Preparation
-Season the chicken breasts with salt and black pepper, then grill or pan-fry over medium heat for 6–8 minutes per side, or until fully cooked.
-Allow the chicken to rest for a few minutes before slicing.
-In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and chopped herbs.
-Gently add the diced avocado to the salad to avoid mashing it.
-In a small bowl, whisk together the olive oil, lemon or lime juice (if using), salt, and black pepper to make the dressing.
-Add the sliced chicken to the salad, drizzle with the dressing, and toss gently until everything is evenly coated.
-Serve immediately as a healthy main course, or pair it with crusty bread or whole-grain crackers for a more filling meal.
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
