Rainbow in a Plate - Salad with Pecans, Pomegranate and Avocado

Rainbow in a Plate - Salad with Pecans, Pomegranate and Avocado

    I am literally in love with this rainbow salad. It’s colourful, it’s tasty, it’s nutritious, it’s easy to do – the dream of everyone who is busy and wants a healthy, delicious lunch or snack. And, of course, it is gluten freem, sugar free (refined sugar), dairy free and soy free.


    Below you will see my ingredients, but you can add or skip some of them based on your preferences. Yet, yes, pecans (or some other sort of nuts), pomegranate and avocado should remain a must.

    Rainbow salad – what ingredients do you need

    1 avocado
    2-3 pecans
    1-2 walnuts
    1 tomato
    red onion
    1/2 green pepper
    pomegranate seeds from 1/2 pomegranate
    lemon juice
    olive oil


    You just need to wash and cut the vegetables as you wish: diced, sliced etc.

    Mix them together

    Then, peel the pomegranate and add the seeds.

    Add also the nuts, the lemon juice and olive oil.

    Mix all together and, of course, take a picture for Instagram. This is, indeed, an instagramable photo.


    Pecans are great for heart health, diabetes, and also in decreasing inflammation

    Native to Southern United States of America and Northern Mexico, pecans are very healthy, a rich source of proteins, healthy fats, and fiber. On the other hand, pecans are cholesterol and sodium free.

    ➡️ Also containing calcium, magnesium and potassium, pecans help in lowering blood pressure. Due to their content of monounsaturated fats pecans could also lower bad cholesterol level.

    ➡️ In terms of diabetes, there are some studies that show that pecans could prevent heart disease in diabetes people. Besides, with a very low glycemic index, pecans have to be included in the diet of diabetes people.

    ➡️ Pecans are also rich in omega 3 fats, magnesium, calcium, fiber, vitamin E and zinc and all these help in lowering chronic inflammation which is a problem in a lot of diseases, from endometriosis to arthritis.


    Pomegranate seeds reduce inflammation and are great for urinary, heart and digestive health

    Besides being very tasty, pomegranate seeds are very nutritious too. They contain protein, fiber, magnesium, phosphorus, potassium, vitamin C, folate etc.

    ➡️ They are very rich in antioxidants that have a lot of benefits for our health.

    ➡️ While short-term inflammation might be good for our body, chronic inflammation is indeed a problem, especially when it is not treated. Integrate pomegranate seeds into your diet and you could prevent chronic inflammation that is associated with chronic disease risk, studies say.

    ➡️ Some other tests also shown that pomegranate could reduce oxidative stress and inflammation in the arteries. Thus, pomegranates could be beneficial for heart health too. Pomegranate extract (1000 mg) administrated for 90 days inhibited the kidney stones formation, another research states. There are also some other studies that show pomegranate extract balance the concentration of calcium, oxalates and phosphates in the blood and, this way, reduce the risk or kidney stones.

    Of course, this information doesn’t replace medical consult. Integrating pomegranate or pecans into your diet is just an additional, complementary measure you could take for your health.


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    AuthorMiruna MihalacheMiruna's articlesMiruna Mihalache

    Pharmacy Assistant, mother of two, wife, Romanian, but now based in Oman. Not yet “gluten, dairy, sugar free”, but on my road to a healthy way of life/eating. Here I will write my fun, healthy, sometimes invented recipes and my tips&tricks on this road to a healthy way of living.