Sun wheat salad with avocado and tomatoes

Ebly-Salad

Or why we should simply eat more brain food

Our Sunday newspaper has currently been publishing a food series. Every week they cover a certain aspect of nutrition or anything related to food. Love it and inspired me for this  sun wheat avocado tomato salad!Every time I learn something new. Last week was about fatty acids and how they stimulate our health. Since I am not the expert at all I will make it short and definitely leave the detailed, nutritional posts to Katja, who knows much more about these things.

The article was about Omega 3 and 6 fatty acids. Both are essential for our health, but nowadays there is way too much Omega 6 fatty acids in our food, which can have a negative effect on our body, health and even mental state. They have run tests and showed that countries with more Omega 3 fatty acids and less Omega 6 fatty acids in breast milk have a better ranking in the Pisa study! Among other positive effects, Omega 3 fatty acids are good for our brain, whereas Omega 6 fatty acids can negatively influence our cognitive capability. Although I am quite conscious about food and what I eat, the article really motivated me to pay more attention to a healthy nutrition and simply eat more “brain food”. The salad was the first act of my resolution and was also a great lunch at work!  Here a quick summary of the products the article recommended to eat and recommended to avoid, this is nothing really new, but sometimes it is good to visualise it 🙂

GOOD BAD
Walnuts Deep frozen convenience food
Salmon Mayonnaise
Blueberries Cookies
Avocados French Fries
Coffee, Tea
Dark chocolate
Tomatoes
Lentils
Whole wheat
Spinach

And here’s the rather basic recipe for not only a healthy but also very tasty salad – and the best of it, it doesn’t give you the typical post-lunch low!

Sun-wheat salad with avocado and tomatoes
 
Prep time
Cook time
Total time
 
Author:
Serves: 1-2
Ingredients
  • 60g instant sun-wheat
  • 1 Avocado
  • Bunch of cherry tomatoes (or during summer the normal ones)
  • Handful of roasted walnuts and pumpkin seeds
  • Handful of fresh rocket
  • 4 Tbsp oil of your choice
  • 1-2 Tbsp vinegar
  • Salt, pepper
Instructions
  1. Put the sun-wheat into a pot with boiling water. Let it swell until firm to the bite. Pour the rest of water. Cool down.
  2. Gently roast the walnuts and pumpkin seeds in a pan without oil.
  3. Cut the tomatoes and the avocados.
  4. Wash the rocket.
  5. Mix everything and season with vinegar, oil, salt and pepper
  6. Tip: If you take the salad to work add some lemon juice and keep the avocado stain in the salad bowl to avoid the avocado turning brown.

 

 

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