Oat: the balanced grain for the summer

Oat:  the balanced grain for the summer

Nutri lipidomica

avena

Fresh oat salad with salmon and Mediterranean vegetables

Oat is the star food of the summer and fresh recipe. This cereal has unique peculiarities. It provides a good protein quota and a particular fiber, the beta-glucan, whose effectiveness in controlling the cholesterol level is confirmed by many data, and has been recognized by EFSA which authorized some claims. In this dish it has been combined with Mediterranean vegetables sources of antioxidants such as lycopene of tomatoes, betaine of beets, quercetin of capers, considered real superfoods. With the addition of the right fats such as omega-9 of extra virgin olive oil and avocado and the lean proteins of wild salmon, there’s nothing missing from this dish.

Nutrilipidomic Recipe

Ingredients

  • Oats 150 g
  • Wild salmon 150 g
  • Barattiere cucumbers or cucumber carousels g 200
  • Avocado 100 g
  • Cherry tomatoes 100 g
  • Red beetroot 100 g
  • Capers in brine 25 g
  • Lemon juice 20 g
  • Greek natural fat free yogurt 50 g
  • EVO oil 20 g

ricetta con avenaMethod:

Soak the oats in cold water for 5 hours.
In the meantime, cut the wild salmon into strips, dice the carousel and avocado, cut the beetroot julienne tomatoes in half.
In a bowl mix the Greek yogurt and work it with lemon juice.

Add the salmon and vegetables and finally season with the extra virgin olive oil.

 

(Image for illustrative purposes)


Nutritional values per recipe and per person

Food Kcal Pro-
teins
(g)
Carbs
(g)
Sugar
(g)
Fats
(g)
Saturated
(g)
Monoun-
saturated (g)
Polin-
saturated (g)
Fibers(g) Chole-
sterol
(g)
Oat 583 25,33 99,40 10,35 1,82 3,26 3,80 15,9
Wild salmon 175,5 27,4 6,84 1,39 3,03 1,43 34,5
Cucumbers 24 1,18 4,32 2,76 0,32 0,026 0,004 0,006 1,4
Avocado 160 2 8,53 0,66 14,66 2,126 9,799 1,816 6,7
Cherry tomatoes 18 0,88 3,89 2,63 0,2 0,028 0,031 0,083 1,2
Red beetroot 43 1,61 9,56 6,67 0,17 0,027 0,032 0,06 2,8
Capers 4,4 0,07 1,38 0,50 0,048 0,008 0,001 0,004 0,06
Lemon juice 4,4 0,07 1,38 0,50 0,048 0,008 0,001 0,004 0,06  

 

Greek yogurt 0% 115 5,15 1,5 1
Evo oil 178,4 20 2,76 14,59 2,1
Per recipe 1307 64,23 128,3 14,91 52,15 8,24 30,76 9,37 14,86 35,5
Per person 653 32,11 64,15 7,455 26,07 4,12 15,38 4,68 7,43 17,75

Article by:
Dr.ssa Nicoletta Bocchino – Nutrition Biologist

The food recommendations in the article are not intended to replace a personalized food plan and are to be adapted to specific cases.

Photo: 123RF Archivio Fotografico: @stillraining | @siraphol

Add Comment

Your email address will not be published. Fields marked with * are required