This is my third Food for Thought 'Delicious and nutritious' recipe. Look for the fourth and final recipe next Friday. I'll resume full articles on nutrition the following week.

Having a healthy lunch isn't always easy. How often have you gone out intending to buy a salad and some fruit and come back with a cheese sandwich and some chocolate? Even when you do make a "healthy" choice, with all the hidden sugar out there (for example in some fruit yoghurts, deli chicken and soups), it's hard to be sure that what you're buying is actually good for you. The solution? Sometimes the safest bet is to make your own! This also means that you have what you plan to eat and don't get distracted by other tempting, but unhealthy options.

This salad tastes great and is so easy to make! It takes about ten minutes and makes enough for at least four meals. It keeps well in the fridge and as long as you coat the avocado in lemon juice it will stay fresh.

As this salad is largely made from raw ingredients, you will get the maximum nutrition possible. (Do bear in mind that when you cook vegetables, they do lose some of their nutrient content. If you are cooking vegetables, the best method is to gently steam them.)

Why is this so healthy? Well the peppers, spinach and tomatoes provide a good level of antioxidants, the avocado and seeds give you essential "good" fats and the beans provide you with complex carbohydrate, protein and fibre. Also, at the same time as getting all these great nutrients, you are also not having bad fat and sugar ... so for some of you, this will be healthy on two levels. This week, try making a batch and having it for lunch - it's fresh, nutritious and delicious too!

EASY AVOCADO SALAD

1 ripe avocado (chopped and coated in lemon juice)

1 large handful of beansprouts (washed)

1 tin organic chick peas (drained and well rinsed)

1 tin organic kidney beans (drained and well rinsed)

1 yellow pepper (washed, de-seeded and chopped)

1 orange pepper (washed, de-seeded and chopped)

6 sun-dried tomatoes (finely chopped)

1 large handful spinach leaves

2 tablespoons sunflower of pumpkin seeds (unroasted)

Dressing: 3 tbsps olive oil, 1 tbsp lemon juice, 1 tbsp apple juice, black pepper.

Method:

Prepare the avocado, coating it in lemon juice to prevent it going brown.

Mix or shake up the dressing ingredients and set to one side.

Prepare all the salad ingredients, place in a large bowl and mix gently.

Add the dressing and mix gently again.

That's it! A healthy lunch in next to no time. Store in the fridge.

Catherine Burns is a fully qualified clinical nutritionist. You can contact her on 291-4725 or clinicalnutritiongmail.com

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns.