By Nikki Kuhlman, virtual intern, RD to be
This dressing is light and creamy and goes perfectly on any summer salad!
Cilantro, also known as coriander is an annual herb part of the Apiaceae family. Cilantro is packed with flavor and health benefits. Cilantro’s appearance is commonly confused with that of Italian flat leaf parsley, but a single sniff can set you straight. The entire cilantro plant can be eaten, including the seeds, stems, and most commonly the leaves. Although fresh cilantro is widely obtainable in various supermarkets, it easily and quickly grows in a pot, as long as the weather is not too hot, which makes it go to seed rather quickly.
The health benefits of fresh herbs can be commonly overlooked. Fresh herbs, like cilantro, provide powerful antioxidants which inhibit and even prevent the oxidation of cells in our body. In other words, antioxidants help restore our cells and prevent illness and disease. Cilantro pairs very well with avocados, especially in a salad dressing like this one from the cookbook Nutrition CHAMPS.
Avocados are native to Central America and Mexico and offer many health benefits. They contain dietary fiber, phytochemicals, monounsaturated fatty acids, and many other essential nutrients. The creamy texture of avocado gives this dressing a smooth consistency. You may not know it but avocados contain more potassium then a banana! Adequate levels of potassium help regulate and lower blood pressure which overall reduces the risk of strokes, heart attacks, and kidney failure. The fiber may help reduce cholesterol blood levels.While avocados may be high in fat, they contain mostly monounsaturated oleic acid which has been shown to reduce inflammation. Keep in mind that even too much healthy fat isn’t good
for you. Portion control is recommended!
This fresh and refreshing dressing is perfect for summer or any time that you have cilantro and avocado on hand.
- 1 clove garlic
- ¼ cup packed cilantro
- 2 pitted Medjool, or other, dates
- 2 tablespoons lime juice, from 1 lime
- 1 medium avocado, in large pieces
- ¼ teaspoon salt, optional
- Add garlic, cilantro and dates to a small food processor.
- Pulse until well chopped.
- Add the lime juice, avocado and salt. Process until almost smooth.
- Add a bit of water if the dressing needs thinning.
- Will keep for 3–4 days in the refrigerator.