Healthy Avocado Salad Recipe

Looking for a refreshing and healthy salad that will keep you energized throughout the day? Look no further than this simple yet delicious avocado salad recipe. Packed with nutrients and flavor, this dish is perfect for lunch or dinner. The keyword for today’s article is "healthy avocado salad."

Avocados are not only tasty but also full of vitamins and antioxidants that help boost your immune system and improve heart health. This salad combines the creamy richness of avocados with crisp lettuce, tangy tomatoes, and a light vinaigrette dressing. It’s easy to prepare and requires minimal effort yet delivers big results in terms of flavor and nutrition.

Ingredients

• 3 ripe avocados
• 1 small head of romaine lettuce
• 1 cup cherry tomatoes, halved
• ¼ red onion, finely chopped
• Handful of fresh cilantro, chopped (optional)
• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
• Lemon juice (freshly squeezed from half a lemon) – 1 tablespoon

Instructions

Begin by washing your hands, then wash the romaine lettuce under cold water. Pat it dry with paper towels or a clean kitchen towel. Next, slice the avocados in half lengthwise and remove the pit. With a spoon, scoop out the flesh of each avocado into a bowl.

While the avocados are being prepared, slice the romaine lettuce finely using either scissors or a knife. Then arrange it on a serving plate or large salad bowl. Add halved cherry tomatoes to the top of the lettuce for color and texture contrast.

Mince the red onion if you like some heat in your dish; otherwise, leave it whole. Sprinkle chopped red onion over the salad. If desired, add fresh cilantro as a garnish. This step is optional but enhances the flavor profile significantly when added freshly chopped before serving.

Now that all ingredients are prepared, let's prepare our dressing. In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, salt, and pepper to taste until well combined. The acid from both vinegar and lemon helps emulsify the dressing and gives it a vibrant zesty bite.

Mix half of your prepared avocado flesh into the dressing gently but thoroughly so that each piece of avocado absorbs some dressing while remaining creamy. Once incorporated, spoon this mixture over the greens, tomatoes, and onions in your bowl or on the plate. Cover loosely with plastic wrap if making ahead of time to avoid oxidation, which causes avocados turning brown when exposed to air.

For serving, garnish the salad with more fresh avocado slices around the perimeter, especially if you prefer having larger pieces rather than mixing them entirely into the dressing. Serve immediately so that your ingredients retain their freshness and vibrant colors.

Cooking Time and Servings

This recipe takes approximately 15 minutes to prepare and serves 4 people generously. Adjust portion sizes according to personal preferences or dietary restrictions such as vegetarian diets, low-carb regimens, etc., by adjusting ingredient quantities accordingly.

Nutritional Information (approximate per serving)

• Calories: ~300
• Total Fat: ~17g
• Saturated Fat: ~2.5g
• Cholesterol: 0mg
• Sodium: 65mg (adjustable based on salt preference)
• Total Carbohydrates: 34g
• Fiber: 10g
• Sugars: <2g
• Protein: ~7g

A healthy avocado salad is an excellent choice for those who want a nutritious and flavorful meal. It’s low in sodium, high in good fats and fiber, and filled with essential vitamins like vitamin K1 (a form of vitamin K) which supports bone health, and folate, crucial for DNA synthesis.

Conclusion

In conclusion, this healthy avocado salad recipe offers an easy yet impressive option for anyone seeking a balanced meal. With its simplicity and versatility, it can be adjusted to suit various tastes and dietary needs, making it suitable for vegetarians or those following low-carb diets. Try adding different types of greens like arugula or spinach, or try experimenting with other fruits such as mango or cucumber. Enjoy exploring this versatile dish that nourishes your body while satisfying your taste buds.