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Avocado Salmon Quinoa Tart

Nutritional Value

Avocado is rich in monounsaturated fatty acids , which would be beneficial for preventing various types of cancers, including oral, pancreatic, bladder, and prostate cancer. The fat content provided by avocado, as well as salmon, can increase the energy content of this dish, aiding cancer patients in maintaining their body weight. Moreover, avocado is high in dietary fiber, with 6.7 grams of fiber provided per 100 grams. Dietary fiber is crucial for promoting gut health and preventing constipation. Its consumption is also related to a lower risk of gastric, colorectal, breast cancer etc. 

Quinoa is one of the few plant-based foods that is a good source of protein. 100 grams of uncooked quinoa can provide 14 grams of protein. It can also provide various nutrients such as dietary fiber, B vitamins, and iron.

Additionally, red cabbage contains anthocyanins, and cherry tomatoes contain lycopene. These substances are antioxidative, and may have anti-tumor effects as well.

Ingredients

  • 1 piece (approximately 80g) salmon fillet 
  • 1 bowl of quinoa and pearl rice 
  • 1 avocado 
  • 1 tablespoon lemon juice 
  • 5-6 cherry tomatoes 
  • 1/4 purple cabbage 
  • 4 asparagus spears 
  • A pinch of rice seasoning, salt, and pepper (to taste)

Directions

1. Steam the salmon fillet until cooked, then use a fork to mash it and mix in salt and pepper.

2. Remove the pit from the avocado and chop it into small pieces. Mash 1/4 of the avocado and mix in lemon juice for flavor.

3. Cook the quinoa and pearl rice together, seasoning with rice seasoning.

4. Shred the purple cabbage and sauté it in olive oil until cooked, then set aside.

5. Add salt and oil to boiling water, then cook the asparagus until tender.

6. Chop the cherry tomatoes and set aside.

7. Once all the ingredients are prepared, use a round mold to layer the different colored foods into a food tower. This can help stimulate the appetite of cancer patients. Serve warm, or reheat in the microwave before eating.

8. To make meal preparation easier for cancer patients and their families, any leftover ingredients can be added to a scrambled egg for fried rice.

 

Recipe prepared by 劉心怡 (First Runner-up of Healthy Recipe Competition 2024)

Nutritional value: Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)

Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)