FAT. Yikes that’s not a word anyone likes to hear, but before you jump to any conclusions hear us out! There is such thing as healthy fats, In fact, healthy fats in the form of foods such as avocados, olive oil and feta will help keep you fuller for longer and therefore actually keep you from indulging in unhealthy fats later in the day like chips or chocolate bars.
Although ‘fat’ has been demonized in the past, many people are now realizing how important it is to facilitate many body functions. In fact, roughly half of our cell membrane structure is composed of saturated fat. Saturated fat can be found in good quality animal products such as cheese and ghee or butter, as well as avocados, which contain a huge amounts of fat-soluble vitamins like K2, A and D, among others. Although these foods have been vilified for being calorific, the nutrient density of them allows us to stay fuller for longer.
A lunch salad like our chicken mango and avocado salad with zesty mango dressing will sustain you through the afternoon without that mid-afternoon energy dip we often have to fight off. As with any kind of eating, it’s about listening to your body and being mindful about your choices. If you are still feeling hungry later in the afternoon, our antioxidant date balls, which can be made ahead of time for the week are always a good choice.
Remember eating well is a form of self respect.
Chicken Mango & Avocado Salad with Zesty Mango dressing. (serves 2)
INGREDIENTS
For the salad
- 2 organic chicken breasts
- 1 sweet potato
- 1 block of feta cheese
- 1 handful of cherry tomatoes
- 1 avocado
- 1 cucumber
- 2 handfuls rocket or baby spinach
- Mango from the Fruitful Day Box
- 4 tbsp olive oil
- 2 garlic cloves
- 4 tsp salt
- 1 tbsp ghee or coconut oil
For the dressing
- ¼ cup olive oil
- 2 tbsp lime juice
- 1 tsp minced ginger
- ½ cup mango from the Fruitful Day box
- 2 garlic cloves
- ½ cup coriander
METHOD
For the salad
- Crush the garlic, add olive oil and 2 tsp salt and marinate the chicken breasts for at least 10 minutes. Preheat over to 170 degrees C.
- Peel and slice the sweet potato into wedges.
- Place a griddle on medium/low heat and brush with ghee or coconut oil.
- Place chicken breasts on the griddle and allow to cook slowly for 30-40 minutes, turning half way through.
* alternatively you can cook them on high heat for less time, however, I prefer to do it this way and prepare the rest of the salad while the chicken is cooking.
- Put the sweet potato wedges on a roasting tray in the oven with the ghee and 2 tsp salt and allow to roast for 20 – 30 minutes or until browned.
- Slice cherry tomato, cucumber and avocado and set aside. Squeeze some lime on the avocado to stop it browning.
- Cube feta cheese and wash rocket/spinach leaves and set aside.
For the dressing
- Blend all ingredients in a blender or food processor.
To assemble
- The grilled chicken and sweet potato should be ready at the same time. When the chicken is ready, remove from the oven and slice into strips.
- Assemble chicken with all other ingredients on a plate and drizzle over the dressing.
