Avocado, Green Bean & Pine Nut Salad

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A healthy breastfeeding recipe for mums.

Its good to keep a salad like this in the fridge to dip into as a healthy snack any time you feel hungry.

 

Pregnancy Nutrition - Avocado Pine Nut Salad

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Is it a fruit or a vegetable?

Whatever it is it has incredible powers. Avocados are rich in monounsaturated fat the ‘good’ type of fat which helps prevent heart disease and can help lower bad cholesterol. The essential fats found in avocados are the building blocks of beautiful skin.. They are also one of the best sources of vitamin E which helps with wound healing a good complexion and strong immune system. Oh – and they also have the highest protein content of any fruit…

  

Ingredients

  • 50g/2oz pine nuts
  • 100g/4oz French beans, halved
  • 2 plum tomatoes, halved and cut into slices or 100g/4oz cherry tomatoes
  • 200g/7oz mixed salad leaves
  • 1 medium ripe avocado
  • 2 hard boiled eggs, each cut into 6 wedges
  • 100g / 4oz tinned sweetcorn

Dressing

  • 2 tbsp light olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp caster sugar
  • 1/2 tbsp soy sauce
  • salt and freshly ground black pepper

 

Method

Lightly toast the pine nuts in a dry frying pan until lightly golden. Blanch the beans in boiling lightly salted water for 3-4 minutes or until just tender.

Make the dressing by whisking together the oil, vinegar, caster sugar and soy sauce and season to taste. Stir in the blanched beans and the tomatoes and sweetcorn.

Arrange the salad leaves in a dish, cut the avocado in half, remove the stone and skin, cut into thin slices and arrange on top of the salad leaves with the eggs. Spoon over the tomatoes, beans and dressing and finish by scattering over the pine nuts.