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The salsa is a great way to increase veggie intake and dietary fibre, which will help to support digestion and also keep you fuller for longer, as fibre takes longer to digest. Meanwhile, avocados are a very healthy source of dietary fat. They are rich in antioxidants and will help support healthy joints, skin, hair, and hormone function.  

INGREDIENTS

½ telegraph cucumber

½ red onion

½ tomato

½ red capsicum

1 garlic clove

½ lemon

1 handful of fresh coriander

1 teaspoon of fresh or flaked chili

Cracked pepper and salt

METHOD

Dice cucumber, red onion, tomato, and capsicum using a knife and chopping board OR vegetable dicing device. Place diced veggies into a bowl and mix. Squeeze juice from ½ of lemon. Add 1 crushed garlic clove (can use teaspoon of garlic from minced garlic jar). Finely chop a handful of coriander and add to the salsa mix. Add 1 teaspoon of freshly cut OR flaked chili. Finish with a shake or two of cracked pepper and salt. Mix well and serve

Guacamole

INGREDIENTS

2 avocados

½ lemon

Cracked pepper and salt

METHOD

Cut avocados in half and remove stone. Scoop avocado flesh into a bowl and mash using a masher or food processor (a smoothie maker works great here too). Squeeze in juice from ½ lemon. Finish with a shake or two of cracked pepper and salt. Mix well and serve.

Tip: Combine salsa and guacamole together to make one complete dish that can be added to main meals from your JCN plan. 

SERVES 10




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