Good and Sore plus Avocado Salad Dressing

by Joanne on April 26, 2015

Before we get to the delicious recipe for Avocado Dressing (not just for salad greens),

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lets talk D O M S…..I don’t know about you but if I feel really sore after a weight workout, it makes me happy. Like a lot of people, I get into a comfort zone and do the same exercises day after day even though I’m fully aware that the body no longer reaps all the benefits.  *In order to stimulate the muscles, they need to be worked in different ways.

The other day I came across an excellent article in Training Peaks talking about the primary muscles used in cycling and how to train them. Link is HERE.

Power-Pedal-Muscles-BlogReady

No, I’m not a cyclist. Wish my love for riding a bike would develop but running takes precedence.  That being said, and after reading this article, I could see how strengthening those same cycling muscles would benefit strengthening my legs and hips for running. In addition, I’m hoping that by doing these exercises the next time I get on that bike, my hips won’t hurt so much.

I printed out then worked through the recommended exercises on Saturday.  By 4 pm Sunday, I was suffering from full blown D O M S: Delayed Onset Muscle SorenessMore about it HERE.  It hurt SO GOOD!  Here is the link to the exercises if interested.

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Monday I’ll begin running again after only 1 week after Boston.  It will be a slow start to see how my body reacts to 6 easy miles.  Tuesday, speed work is on schedule but if there are any aches and pains, those speed sessions will have to be put on hold.  Grandma’s Marathon is June 20th.  I’m excited about it. No pressure since I’ve already BQ’d for 2016.  Wait. Let’s be honest. There IS pressure. The pressure I put on myself to always get better, run smarter, run faster.  There is no pressure to BQ but the reason I will continue to train is to perform better than my last run.  My pacing for Boston was conservative so I’m hoping to get it right in Duluth.  Of course running so many marathons per year runs a lot of risk, not just for injury but burn out.  As for now, my mind set is: Bring it on. I’m ready! #GrandmasMarathon

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The Avocado

Possible health benefits of consuming avocados

Many studies have suggested that increasing consumption of plant foods like avocado decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.

Healthy Heart

Great for vision

Maintain healthy bones

Reduced risk of depression

Improve digestion

Natural detoxification

Put Avocados In Your Diet and Here’s How:   A healthy dressing, not just for salad greens.

If you want a healthy dressing to top a salad or mix into a cold pasta salad or even a rice salad, this dressing is the one.  It’s simple to make using a food processor.  It’s tangy because of the citrusy fresh lime squeezed into the mix. Finished with a hint of sweetness from Stevia.   Promise you’ll love this one!

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Makes 3/4 to 1 cup of dressing.

  • 1 avocado – *To use an avocado, simply run a sharp knife around the perimeter LONG WAYS (stand it up on the counter then put your knife at the top and run it down the side) cutting all the way through so the knife touches the big pit in the middle. Remove the knife and gently twist the avocado open to get two halves. Remove the pit and scoop out the “meat”.
  • 1/3 cup fresh cilantro
  • 1/3 cup plain Greek style yogurt, non fat
  • 2 scallions, chopped
  • 1 tsp minced garlic
  • 1 lime – zested and juiced
  • 1/8 tsp Stevia
  • 3/4 tsp salt
  • pinch of fresh black pepper
  • *If you want to make it a little thinner, add 1 more tablespoon of lime juice and a tablespoon of extra virgin olive oil
  • Bunch of salad greens or 1lb of cooked and cooled pasta or rice.

Using your food processor, add all the ingredients and puree until very smooth.

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Toss 2 TBS of dressing per serving with the greens (or other side). Enjoy!

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How else can you use the healthy avocado in a meal?

 

Good and Sore plus Avocado Salad Dressing
 
Prep time
Total time
 
A delicious dressing for salads, side dishes and pasta. Be creative with it but make sure to use that healthy avocado. Your body will love you for it.
Author:
Recipe type: dressing
Cuisine: healthy
Serves: ¾ cup
Ingredients
  • 1 avocado – *To use an avocado, simply run a sharp knife around the perimeter LONG WAYS (stand it up on the counter then put your knife at the top and run it down the side) cutting all the way through so the knife touches the big pit in the middle. Remove the knife and gently twist the avocado open to get two halves. Remove the pit and scoop out the “meat”.
  • ⅓ cup fresh cilantro
  • ⅓ cup plain Greek style yogurt, non fat
  • 2 scallions, chopped
  • 1 tsp minced garlic
  • 1 lime – zested and juiced
  • ⅛ tsp Stevia
  • ¾ tsp salt
  • pinch of fresh black pepper
  • .
Instructions
  1. Makes ¾ to 1 cup of dressing.
  2. *To use an avocado, simply run a sharp knife around the perimeter LONG WAYS (stand it up on the counter then put your knife at the top and run it down the side) cutting all the way through so the knife touches the big pit in the middle. Remove the knife and gently twist the avocado open to get two halves. Remove the pit and scoop out the “meat”.
  3. **If you want to make it a little thinner, add 1 more tablespoon of lime juice and a tablespoon of extra virgin olive oil
  4. Bunch of salad greens or 1lb of cooked and cooled pasta or rice.
  5. Using your food processor, add all the ingredients and puree until very smooth.

Joanne

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3 Comments

  • At 2015.04.27 09:51, Ali @ Peaches and Football said:

    When we first started doing boot camp last year we got DOMS big time. It was pretty intense and painful working through it but I did feel awesome knowing my legs were jelly and my arms were screaming. lol I have always loved that feeling after a good ab workout. There’s something about the pain that makes me think I’m building rippling abs somewhere underneath my belly, ha ha

    Grandma’s Marathon is “the” marathon we grew up with in our area. I used to live an hour from Duluth and we always got to read all the news about the race over the years. How fun that you’ll be in my old neck of the woods!! That is such a beautiful area!!
    Ali @ Peaches and Football´s last blog post ..Run Away to the BayMy Profile

    • At 2015.04.27 10:56, Joanne said:

      Thanks Alison. I’m looking forward to seeing Duluth even though it’s a quick trip.

      • At 2015.04.28 17:45, Tina@GottaRunNow said:

        Now I want to make avocado dressing, too! I eat avocado all of the time. It’s great spread on bread and topped with cheese and turkey. Thanks for the exercise link!
        Tina@GottaRunNow´s last blog post ..Brazos Bend 50 Race Report: 5 Lessons Learned from My First 50 Mile RaceMy Profile

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