Bought pane di casa, avocado, and canned beetroot sliced on sale. Using my home-grown figs. There are times you just want a quick, no-mess food. There are ready-made options in a can. Why not use them, though they can be a bit more expensive than fresh? I just love buying canned beetroot because I don’t like using gloves and peeling the whole fresh beetroot, then cooking and slicing it. Here’s another creation: a simple lunch that is healthy and colourful. Google: “The Pane di Casa is a traditional Italian bread with a flavorful, brittle exterior and fluffy center.”
“Avocados contain a wide range of nutrients. Health benefits of avocado consumption may include improving digestion, lowering the risk of depression, and preventing bone loss. Also known as an alligator pear or butter fruit, avocados are a type of berry. They grow in warm climates. Besides unsaturated fats, avocado is high in fiber and vitamins C, E and K. One 7-ounce (201-gram) avocado provides 41% of the daily value (DV) of folate, which helps produce healthy red blood cells. It also provides 14% of the DV of magnesium, which helps regulate blood sugar levels and blood pressure.”
Google: “Cherry tomatoes-Packed with vitamin C, a cherry tomato boosts immunity and acts as an antioxidant. It is also used in beauty care for both skin and hair. The Lycopene in cherry tomato naturally protects the skin from the sun and acts as a sunblock. Research suggests that a higher intake of tomatoes and tomato products may reduce your risk of prostate cancer in particular. The lycopene in cherry tomatoes may support bone health, especially in women at risk of osteoporosis.”
“Beetroot is a root vegetable also known as Beta vulgaris rubra or red beetroot. All colours of beetroot have the same rich, earthy taste and liven the plate with their rainbow hues. The leaves and roots of beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.”
My healthy creation simple meal is beautiful, colourful and delicious. Let’s be healthy!!!
Ingredients
3 slices pane de casa
3 slices beetroot
2 avocados
1 cherry tomato
1 plum fig
Pro activ spread (OPT)
1 tbsp lemon juice (OPT)
salt
pepper
Method
Cut the avocado in halved and remove the seeds. With a spoon scoops out the flesh put into a bowl and add lemon juice. Season with salt and pepper. Smash the avocado into a spreadable paste. Lightly spread pro activ spread on pane de casa.
Now spread the avocado on to the pane de casa. Cut cherry tomato and fig into wedges. Place cherry tomato wedges on one pane de casa. Then fig wedges on the second piece of pane de case. Next open the canned beetroot, using a food clipper to take three slices of beet root out. Place the beetroot on to the third pane de casa. Plate up the three flavours of pane de casa. The remaining beetroot pour out into an air tight container and store in fridge. Enjoy!!!
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