Steak with avocado-chimichurri sauce

Hero ingredient: Avocado

Serves 4-6

Heart & Stroke Foundation Nutrient Analysis

Per serving: 265 g

Sodium

317 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

98 mg
26.1% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

59 mg
7.4%

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

1401 mg
70% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Avocado

Nutrient Analysis
Ingredients
Method

Developed by

About Herman Lensing

Ingredients

  • 2 handfuls fresh coriander
  • 3 sprigs fresh origanum
  • 2 cloves garlic
  • 3 tbsp red wine vinegar
  • 4 tbsp avocado oil
  • 2 tsp dried chilli flakes
  • ½ cup water
  • salt and freshly ground black pepper
  • 3 avocados, peeled and pips removed
  • 2 large T-bone steaks
  • Juice of 2 lemons
  • 3 tbsp olive oil

Method

  1. Place coriander, origanum, garlic, vinegar, avocado oil and chilli flakes in food processor and pulse at high speed until a green sauce forms.
  2. While processor is running, gradually pour in water. Season well with salt and pepper.
  3. Cut avocados into small cubes and place in salad bowl. Pour sauce over and mix through. Set aside.
  4. To cook the steaks: heat a griddle pan until it is literally smoking hot.
  5. Sprinkle lemon juice and olive oil over steaks. Season with salt and pepper.
  6. Grill steaks in hot pan for about 3 minutes per side for medium cooked, or longer if you prefer your steak more well done. Leave steaks to rest 2-3 minutes.
  7. Cut into slices and place on serving plate. Pour avocado sauce over and serve. Option: serve with grilled avocado halves.

 

Disclaimer: The red/white wine vinegars used in the recipes do not contain alcohol. We do not encourage the use of alcohol, be it during cooking or for consumption.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low