Simple Summer Salad

"Live in the sunshine. Swim in the sea. Drink in the wild air." Ralph Waldo Emerson

We've been enjoying amazing weather in Aberdeen over the last few months with lots of sunny days and very little rain. It is at this time of year that I naturally find that I gravitate more towards salads rather than roast dinners and stews. This photograph was taken last summer at Balmedie Beach. It was a glorious day and we all decided to head out for a picnic. The great thing about making salads is that they are really easy to make and require little preparation. You just have to cut up your vegetables, mix them up and you've got something delicious and nourishing to enjoy! 

Ingredients

Avocado 
Lettuce leaves
Cherry tomatoes
Olives
Olive Oil (for dressing) 

Add either cold meats or nuts and seeds. 

What are some of the health benefits of Avocado's? 

Avocado's contain vital nutrients such as Vitamin K, Vitamin C and folate. They also contain monounsaturated fats which are the main dietary form of fat in the mediterranean diet, which have been linked to protection against heart disease, cancer and cognitive decline. They also contain chemical compounds known as carotenoids and phytonutrients which can lower inflammation, boost immunity and promote healthy growth and development. Avocados can also benefit digestive health as they are high in fibre, containing between 11-17g of fibre per fruit. There have been studies indicating that the fatty acids in avocados can also help to balance hormones and improve mood. 

Health benefits of Tomatoes? 

Tomatoes are a good source of  Vitamin A and Vitamin C. It has been known for a decades that tomatoes contain lycopene and studies from the 1990's conducted by Harvard Medical School found that men who ate the most tomatoes had a lower risk of developing prostate cancer than those who did not eat tomatoes. Lycopene has also been recently associated with benefiting bone health and tomatoes also contain Vitamin K, an essential nutrient for bone health. 

Health benefits of Olives? 

Olives are high in antioxidants such as polyphenols and research shows they help boost levels of the antioxidant nutrient glutathione. Studies have also shown that Olives can help to lower blood pressure and help control and lower cholestrol. Olives are a good source of vital nutrients including Vitamin E. 

Hope you enjoy your simple summer salad :) 

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