Lorraine Kearney Nutrition 

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Pear, avocado & ginger salad!

This salad is super refreshing, and takes very little time and effort to put together! Don't knock fruit in a salad till you try it ;)

The spinach is a great base for this salad. It's full of iron, which we need for our bodies to carry oxygen into our red blood cells. Spinach contains folate which we need to reduce the risk of cardiovascular disease, and magnesium which maintains healthy blood pressure levels. It also chock full of vitamins E and B7, as well as minerals like fiber, phosphorus and copper, all of which help manage cholesterol levels.

If possible, try to buy organic spinach, as it is on Environmental Working Group's Dirty Dozen list so it is likely to contain pesticides.


The salad contains avocados which are a great source of healthy fats, and are also a delicious creamy addition to this salad! Avocados contain potassium too, which is important for cardiovascular health, neurotransmission and cell metabolism. Avocados also contain magnesium, which our bodies need for regulating glucose levels and muscle contractions. They are full of calcium which we need to prevent loss of bone density which causes osteoporosis. Avocados also contain vitamin C, which we need for an overall healthy immune system, as well as vitamin K, which improves our insulin sensitivity.


Adding radishes into this salad gives it a lovely crunch and a beautiful color! Radishes also have lots vitamin C, which helps fight diseases. They also help cleanse your blood of toxins, regulates your digestive system because of the fiber in it, regulates blood pressure and soothes dry skin.


Using fresh ginger in this dressing makes for a fresh addition of spice, and it also has a ton of nutrients. Ginger contains gingerol, which antioxidant, anti-inflammatory and anti-nausea. Ginger also has lots of vitamin C, magnesium, potassium, copper and manganese. It can also protect against several types of cancer, and relieve the symptoms of rheumatoid arthritis. Ginger has a number of health benefits, like settling an upset stomach, relieving vomiting, inhibiting nausea and easing diarrhea, as well as helping with morning sickness.


Adding extra virgin olive oil to salad dressing is pretty common, but do you know that olive oil is full of healthy fats and antioxidants? It has a ton of health benefits, such as managing type 2 diabetes, managing inflammation, improves heart health and reduces the risk of Alzheimer's disease and cancer.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

Green Smoothie

Preparation: 5 mins


Ingredients

  • 1/2 pear, diced

  • 1/4 avocado, sliced

  • 2 radishes, cubed

  • 2 cups spinach

  • 2 oz. feta cheese, crumbled


Dressing:

  • 1 lime, juiced

  • 1 tsp fresh ginger, grated

  • 1 clove garlic, minced

  • 1 tbsp extra virgin olive oil

  • Salt & pepper, to taste

Directions

  1. In a small bowl or jar, mix together the dressing ingredients. Place in the fridge for 30 minutes for optimal flavor.

  2. In a salad bowl, add all the salad ingredients and drizzle the dressing on top. Enjoy!

Remember, eating healthy doesn't have to look boring!

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