This is an excellent recipe for the summer, since it is served cold, and it will also provide a wide range of nutrients and a reasonable supply of calories.
It provides essential fatty acids that come from the avocado, olives, and olive oil.
Most of the fatty acids will be monounsaturated which will help to reduce the “bad” cholesterol. The oleic acid that is present in olive oil provides a lot of benefits for the organism. Another remarkable point will be that it will contribute to reduce the inflammation and pain, specially if we are sportspeople and we need to recover properly between sessions.
Starch and Fiber
This recipe provides carbs from starch and vegetables. For the former we have the basmati rice, a variety that enhances the flavor of any recipe, apart from the fact that it makes a pleasant combination with the rest of vegetables.
The vegetables are formed by tomatoes, carrots, and lettuce, which provide a lot of vitamins, minerals, antioxidants, and fiber. The supply of beta-carotenes is also important to stimulate the production of melanin specially for the summer, since they will protect us from the free radicals that are produced by the exposure to the sun. All of this concentrated in a very hydrating recipe.
The supply of proteins mainly falls on the tuna and cottage cheese. The combination of these foods, along with the rest of the ingredients, makes an excellent and delicious meal.
We all know that tuna is a great source of proteins (in this case we have chosen the one that comes with olive oil) which has a high biological value, it is easy to purchase, and it comes in a practical format (cans), but which does not mean that it has a lower nutritional value, since practically everyone likes it, specially sportspeople.
The other protein supply comes from cottage cheese, and I suspect that few will know about this dairy product. If you never tried it, but you are a cheese lover, I guarantee that it will be a must in your shopping list. It has a granulated texture and provides a great amount of proteins per serving (around 12-14g per 100g), it is low in fat (there is a light version, but we used the normal one), and traces of carbs.
It is a good source of vitamin B (specially B-12), calcium, phosphorus, and potassium.
- Preparation time: 5 minutes
- Cooking time: 1 minute
- Portion size: 1 Bowl
- Number of servings: 1
- Cooking style: Mediterranean
- 200g of Cottage Cheese
- 2 tuna cans
- 75g of Basmati Rice
- 1 Avocado
- 4-5 Cherry tomatoes
- 1 Carrot
- ¼ of an Iceberg lettuce
- 6-8 boneless olives
- A little bit of basil
|Nutritional Information per serving|
|of which saturates:||12g|
|of which sugars:||10g|
- We cook the basmati rice. For this, heat the water, and when it boils add 60g of rice, and cook for 10 minutes. We can cook the rice the previous night, or in the morning of the same day we are going to eat it.
- Wash the vegetables: tomatoes, carrots, and lettuce. We peel the tomatoes and carrots and cut them in any way we like, in slices or dices. Cut the lettuce in thin slices.
- Peal the avocado, and cut it in tiny pieces.
- Serve the basmati rice in a bowl. Add the cottage cheese, the veggies, the avocado, tuna, and finally, the olives.
- Stir to blend all the ingredients, and as a final touch, season with the basil.