Written & Medically reviewed by

Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Prawn avocado salad

Ingredients

18 fresh or frozen, tiger or jumbo king prawns

3 tbsp. extra virgin olive oil [for cooking prawns]

1 red bell pepper

1-2   lettuce

3 spring onions, thinly sliced

100g shelled fresh uncooked beans

2 avocados, peeled and sliced

Cilantro leaves

Avocado frais Dressing

One avocado sliced finely

Freshly squeezed 1 lemon juice

6tbsp ricotta cheese or frais

Cilantro leaves

1tsp black pepper

1tsp salt[ optional]

Preparation

Step 1 

Sauté the king prawns in a fry pan in olive oil for 3 minutes. Turn it once on the pan and cook till both sides turn pink [ do not deep fry].

Step2

Steam the beans [if your beans are within the pod cook them after taking it out of the pod with fingers] for 2-3 minutes then refresh them under cool water. Now the blanched beans may have a greyish green outer skin. You may remove it with finger nails. Now the bright green bean will come out 

Step 3

Making of salad dressing:

Put all the dressing ingredients- chopped avocado pieces, lemon juice, ricotta cheese,cilantro, pepper powder, salt in a blender and make a creamy paste. Add a little water to adjust the consistency.

Step 4

Now arrange the lettuce leaves on a serving plate. Add red bell pepper chopped as long thin pieces, spring onion, avocado slices, cooked beans and salad dressings. Stir well gently. Now add cooked prawns and salad dressing tossed over it. Sprinkle with cilantro leaves. 

Health benefits of Prawn avocado salad

Avocados are highly nutritious fruits. Avocados are rich sources of folates, biotin, other vitamin B complex [B1, B2.B3& B6], fibers and unsaturated fats. They also contain vitamin C and E which are effective antioxidants.

Folates or B9 vitamin [27microgram] in avocado improve the reproductive health in men and women. It also prevents birth defects in brain and spine and reduces depression in all age groups.

   Omega3 fatty acids of avocados are having anti-inflammatory properties and help to reduce osteoarthritis symptoms. Omega 3 fatty acids are good for heart health and in managing obesity. They also enhance cognitive power of brain and mental abilities.

Avocados contain more potassium than a banana may give. Potassium is essential for the health of heart, keeping the rhythm regular. Adequate potassium intake helps control of blood pressure. 

Lutein and zeanthin of avocados help to prevent macular degeneration of eyes and thus improves vision.

Vitamin K [6.3-14.3 microgram] of avocados helps to maintain bone health and blood coagulation [clotting] mechanism.

Fibers of avocado help reduce bad cholesterol.Hass avocado [a variety of avocado with dark green bumpy skin] consumers have high HDL cholesterol which protects against heart diseases and lower the risk of metabolic syndrome.[obesity, hypertension and bad cholesterol ].Avocados are also rich in potassium, a mineral that helps to regulate blood pressure.

They have a low glycemic index (GI) of about 40; and hence consuming avocados will not lead to a blood sugar spike .It could be eaten by diabetic people also.    

Avocados are important component of the Mediterranean and DASH diets which may help in weight loss.

    Prawns are good source of the B group of vitamins, including B12 and folate. These nutrients help to support circulatory system, nerves and reproductive system. Folates prevent neural tube defects in foetus.

Prawns are great source of iodine, zinc and selenium, the vital minerals for healthy functioning of thyroid  & immune system.

Prawns naturally contain cholesterol, but are also low in saturated fat, which means that eating prawns is unlikely to raise the so-called ‘bad’ or LDL cholesterol. Therefore no great risk to heart and blood vessels if consumed in moderate amounts.

People having allergy to prawns are not recommended to take this prawn salad.

    Beans are rich sources of protein, fiber, manganese and iron. Fiber helps digestion and gut health. It also helps to reduce bad cholesterol [LDL] and help maintain blood sugar level low.

It also contains folates which prevents neural tube defects in babies. Proteins are building blocks of your body and some proteins are functioning as enzymes, hormones and they also support immune system.

 Beans are high in the mineral manganese. Your body uses manganese to maintain bone structure and strength preventing osteoporosis.

Cilantro or coriander leaves have anti-inflammatory, anti- cancer, antihypertensive potential. It has protective effect against breast cancer and prostate cancer. It also reduces sun damage in the skin

  Virgin olive oils have anti-atherosclerotic potential, preventing clot formation, help endothelial function of blood vessels. It can also help in reducing blood pressure. Olive oil has anti-inflammatory and antioxidant effects. 

Bell pepper also provides fiber, folate, vitamin A, C and E.

Lettuce leaves are important ingredient of the salad. The high fiber content of lettuce can help to slow down the absorption of carbohydrates, which can be beneficial for maintaining blood sugar. Lettuce is a good source of iodine, which is essential for thyroid hormone production. Lettuce is full of antioxidants, including vitamin C and beta-carotene which prevents oxidative stress related DNA and cellular damage.

 Lettuce is a good source of folate, which is important for healthy fetal development and red blood cell production. Lettuce is an excellent source of potassium, a mineral that is important for healthy blood pressure and muscle function.

The seafood including prawns is included in Mediterranean diet along with other vegetable ingredients. Therefore it is healthy to consume prawn avocado salad .

References

1.    https://www.hsph.harvard.edu/nutritionsource/avocados

2.    https://www.webmd.com/diet/health-benefits-of-fava-beans

3.    https://www.bbcgoodfood.com/howto/guide/are-prawns-good-you

4.    https://www.medicalnewstoday.com/articles/bell-peppers#summary

5.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4028854/