Broccoli Sprouts and Avocado

January 22, 2010

This week I’ve included a variety never seen before in our bags – Broccoli sprouts which, like all sprouts, are packed with antioxidants which fight the signs of aging (always good!) as well as all kinds of phytoestrogens which help prevent cancer, heart disease,osteoporosis and menopausal symptoms.
Tastewise they have a light peppery flavour and of course they have that lovely crunch too. Add them to almost any salad, sandwich or wrap (we always throw them into burritos). They seem to work especially well with avocado and this week’s recipe combines the two in a salad that has to be one of my alltime favourites. It’s got a completely moreish dressing not unlike last week’s dipping sauce, with ginger and soy sauce along with another favourite flavour of mine – toasted sesame which adds a gorgeous nuttiness to things. The main ingredient is brown rice which, as you know, is amazing for your body. As I’ve mentioned before, I usually make this stuff in bulk, about a kilo at a time, then use it to make all kinds of quick meals during the (usually insanely hectic) week. I like the shortgrained kind but feel free to use long grain or Basmati. Everyone always moans that brown rice takes all day to cook and yes, it does take longer than white but if you soak it first for about an hour (even 20 minutes will do if you’re short of time) the cooking time is halved and it makes it easier for your body to digest.
This salad can be made in advance and is perfect for a pack lunch but add the sprouts just before you eat or they’ll go soggy…
Brown Rice and Bean Salad with Alfalfa and Avocado with an Oriental style dressing (for one)
You’ll need:

1 1/2 cups of cooked brown rice
1/2 cup of beans or lentils (I generally use Adzuki beans but it’s really up to you)
1/2 Red Onion chopped,
1 ripe Avocado chopped,
1/2 tray Sprouts
2 Tablespoons of Sesame Seeds.

For the dressing:

1 Tablespoon toasted sesame oil
1 Tablespoon walnut or olive oil
1 Tablespoon soy sauce or Tamari
1 Level teaspoon of grated ginger
The juice of half lemon (lime is also great)
 
Begin by making the dressing. To do this simple combine all the ingredients, taste then add more lemon juice if you think it needs it.
To make the salad simply combine the rice, beans, onion and avocado. Toast the sesame seeds on a dry pan and mix them through. Dress and serve – Yummy!!! ……………and healthy to boot.
 
In season now – Moro and Sevile Oranges
It’s orange season and the extra special blood variety are just hitting their stride. They’re in all our bags this week and will be for as long as they’re around (about 2 months). If you juice in the morning we’ve got 6.5k boxes that we can deliver along with your veg for 15E.
For marmalede makers we’ve got Seville oranges at 4E per kilo. If you’d like to mix it up we’ve got grapefruits too. Just let us know.
 
Hope you enjoy this recipe,
Have a fantastic weekend,
Sarah
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