Crisp and Spicy Avocado Wasabi Salad: Sweet and Fiery in Every Bite

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Recipe From Megan Olson of PaleoHacks

Wasabi: You either love it or hate it. This condiment has an intense
aroma and strong horseradish-like taste that can take some people aback,
although those who are adventurous with their food seem to like it. This green root
is popular in Japanese cuisine and is usually served alongside slices of raw
fish or mixed with sushi rice.[i]

If you’re interested in trying wasabi but don’t want that
very spicy sensation after eating it, you can make this Crisp and Spicy Avocado
Wasabi Salad Recipe by Megan Olson of PaleoHacks. What makes this dish stand
out is the unique sweet and spicy avocado and wasabi dressing. Eating this
salad is sure to deliver multiple flavors with each bite.


For the avocado wasabi

1 large, ripe avocado

2 teaspoons wasabi paste

1/4 cup extra virgin olive oil

Juice of 1 organic lemon

Salt to taste

For the salad:

2 cups mixed greens

1/4 cup shredded carrots

4 cherry tomatoes, sliced in half

2 teaspoons sesame seeds

Microgreens for garnish


Prepare the dressing by adding avocado, lemon
juice, salt and wasabi paste to a blender or food processor. Blend on high
until avocado is smooth and creamy. Then add extra virgin olive oil. Blend on
high for 1 minute until fully emulsified. Transfer dressing to a glass jar.

Prepare the salad by layering the greens in a
large bowl followed by the shredded carrots, cherry tomatoes, sesame seeds and
microgreens. Drizzle the avocado wasabi dressing over the salad and serve

This recipe makes 1 serving.

Preparation time: 10 minutes

Crisp and Spicy
Avocado Wasabi Salad Recipe: A Good Choice for a Health Boost

Salads, especially those made from fresh and organic produce, are one
of the healthiest foods you can eat if you want to lose some weight, boost your
health or both. This Crisp and Spicy Avocado Wasabi Salad Recipe is no

However, this isn’t your typical salad, mainly because of the avocado
and wasabi dressing that has a good contrast of sweet and spicy. Plus, the numerous
health benefits you can get from the dressing and the vegetables make this a
top-notch salad you can save for yourself or share with another.

Wickedly Spicy Wasabi’s Health

Because wasabi is typically used in small servings, it does not
typically qualify as a significant nutrient source. Nevertheless, adding
authentic wasabi to your diet may have potential benefits because of its
nutrients, namely:[ii]

Potassium, calcium, fiber,
iron, magnesium, phosphorus, potassium, sodium and zinc

A, B1, B2, B3, B6, B9 and C


Wasabi also exhibited anti-bacterial properties, and was most
effective against the Helicobacter pylori bacteria. The roots were the
strongest when it came to destroying the bacteria, although other plant parts
were shown to kill the organisms too.[iii]
Other studies also highlighted the wasabi stem’s capabilities against the
E.coli and Staphylococcus aureus strains.[iv]

Additional research revealed wasabi’s other capabilities, and these
were all traced to compounds called isothiocyanates[v]
in the plant:

cancer risk:
Initial research showed that the compounds 6-MITC
[6-(methylsulfinyl)hexyl isothiocyanate] and I7557 [6-methylsulfonyl)hexyl
isothiocyanate] may help prevent pancreatic cancer cell growth.[vi]

Meanwhile, another study found that the 6-MITC
[6-(methylsulfinyl)hexyl isothiocyanate] compound may inhibit growth of breast
and skin cancer.[vii]
However, more research has to be done to fully confirm this link.

The isothiocyanates may assist with preventing platelet
or the clumping together of red blood cells that may eventually cause blood

Isothiocyanates showed potential in inhibiting inflammation-related
conditions like asthma and inflammatory bowel disease and in decreasing symptoms
of arthritis
, a known inflammatory condition. Wasabi is known to block prostaglandin,
the neurotransmitter responsible for inflammation and pain.

To reap wasabi’s known benefits, you must use real and authentic
wasabi, which is typically found only at specialty stores and high-end dining
places. Beware of most wasabi sold in sushi places and groceries: They’re impostors
that contain artificial colors and flavors and genetically modified (GM)
ingredients like corn and soy. If you cannot find authentic wasabi, you can try
making “wasabi” using horseradish, turmeric and spirulina.

There are also side effects associated with wasabi, such as diarrhea and nausea (because
of its strong flavor and aroma).[ix]
Increased consumption of wasabi, especially in large doses, can induce liver
damage because of a chemical called hepatotoxin present in the plant, so make
sure to use it in moderation.[x]

How Does Avocado Support Your

Aside from providing a mild sweetness to the dressing, the many
benefits your body can reap from the avocado make this an important fruit you
should add to your diet. Avocado contains vitamins B2, B3, B5, B6, 9, C, E and
K, and nutrients like potassium and fiber, but most of the positives connected
to it come from its high monounsaturated fat content. These healthy fats are
not only used by the body as fuel, but can also help:[xi]

Maintain proper brain function

Keep cholesterol levels in the healthy range

Improve heart health

Absorb fat-soluble nutrients like alpha- and
beta-carotene and lutein from other foods

Prevent degenerative brain conditions like
Alzheimer’s disease and dementia

To top it all off, there is a low risk that an avocado is contaminated
with pesticides because of its thick skin. The “Clean 15” report by the
Environmental Working Group (EWG), hailed avocado as the plant with second
least amount of pesticide residue, so it’s OK to buy conventionally grown

Extra Virgin Olive Oil: Your
Best Bet for Salads

While coconut oil
remains to be the best type of oil you can use when cooking dishes, you can drizzle
high-quality extra virgin olive oil or plain olive oil all over salads like
this. Just like avocado, this oil contains healthy monounsaturated fats that
can help lower heart disease risk. These fats were also shown to benefit
insulin levels and blood sugar control, thereby reducing type 2 diabetes risk. Other
benefits of olive oil include:

Gentle on the digestive system

Has a high potential in preventing gallstones and soothing ulcers

Has liver-protective properties

Offers anti-viral and antimicrobial properties

A storehouse of beneficial nutrients for eye health like vitamin A

Good source of vitamin E and minerals like copper, fiber and iron

Unfortunately, most olive oils sold nowadays are adulterated, meaning
the product is made inferior by adding cheap and oxidized omega-6 vegetable
oils like sunflower or peanut oil or non-human grade olive oils.[xii]
To avoid deception by profit-hungry olive oil producers, look for these qualities
when purchasing olive oil:

Olive oil is considered rancid if it smells like crayons or putty, tastes
like rancid nuts and/or has a greasy mouthfeel.

This refers to the instance wherein olives sit too long prior to
milling, resulting in fermentation in the absence of oxygen. While this fusty
flavor is incredibly common in olive oil and already considered normal, it’s
not ideal. Olive oil that has a fermented smell that’s similar to sweaty socks
or swampy vegetation should be avoided.

If you’re not exactly sure what
fusty flavor is, you can look through Kalamata olives and find a brown and
mushy piece, rather than a purple or maroon-black and firm olive. The brown and
mushy piece tends to have a fusty flavor.

Olive oil that tastes dusty or musty was probably made from moldy
olives, an occasional olive oil defect.

Wine or
vinegar flavor:
If the oil tastes like it contains undertones of wine,
vinegar or even nail polish, it’s a sign that the olives underwent fermentation
with oxygen, which produces this sharp and undesirable flavor.

About the Author:

Paleohacks is
one of the largest Paleo communities on the web. They offer everything Paleo:
from a Q&A forum where users get their top health questions answered, to a
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also tune in to their podcast, where they bring in the top experts in the Paleo
world to share the latest, cutting-edge health information.

Source:: Mercola Health Articles