Nice flavor, rich texture, and high nutrient values made avocado one of the best fruit you can find. Avocado is very popular among the health conscious individuals and nutritionists. It contains vitamin C, E, B5, B6 and K, folate and potassium, magnesium and iron. It contains fat, but not the bad ones. Avocados are high in monounsaturated oleic acid, that is good for your heart.
It also contains fiber that can be very important in weight loss. Avocado can lower your cholesterol and triglyceride levels. Generally, people who eat avocado, are healthier that those who avoid it. Nutritionists suggest one avocado a day, but if you like fruit salads, here are some delicious recipes.
1. Avocado and cucumber salad
Avocado, tomatoes, and cucumber… One delicious and healthy combinations. Use: 2 chopped tomatoes, 1 English cucumber, ½ sliced red onion, 2 avocados, 2 tbsp of olive oil, 2 tbsp of lemon juice, ¼ of chopped cilantro, a little bit of salt and black pepper.
Mix it all, cool it in your fridge and enjoy. There are several good reasons to eat cucumber: It can protect your brain and reduce the risk of cancer, it can „cool“ the inflammatory response in your body, it has antioxidant properties, it is helpful for digestion and reduces a body weight.
It contains vitamin B1, B5, and B7 that can help fighting anxiety and alleviate damaging effects of stress. Cucumber and avocado contain potassium that is crucial for your body to function properly.
2. Avocado salad with lettuce and spices
Summer food has to be easy because it is hot outside and no one wants to spend the whole day in the kitchen. This is the way to prepare nice, healthy, but quick summer meal.
Chop 4 lettuce leaves, 6 cherry tomatoes, 2 radishes, 2 spring onions, 1 cucumber, parsley, mint, 1 avocado, ½ tbsp of sumac, ½ garlic clove, 1 tbsp of lemon juice, 2 tbsp of olive oil.
As you can see, this salad is full of tasty veggies, but lettuce is one of the healthiest one.
Lettuce has a two to one ratio of omega-3 to omega-6 fatty acids, and believe, that is a great ratio. Omega-3 acids are good for your heart, so as vitamin C and beta-carotene that lettuce contain. It only has 12 calories and that is essential for long-term weight control.
3. Avocado salad with quinoa
Quinoa is probably one of the healthiest and the most nutritious foods on the planet. It contains a lot of proteins, fibers, manganese, magnesium, folate, copper, and a lot of good fats.
It also contains large amounts of flavonoids. It is completely gluten-free, wich is perfect for people with gluten intolerance. Quinoa is hight in protein compared to most plant foods, and it also contains all the essential amino acids that we need.
Mix 1 avocado with 1 ½ cups of cooked quinoa, 1 ½ cups of cherry tomatoes, 2 oz of diced feta cheese, 4 cups of baby spinach, ½ cup of walnuts. Spice it with a dressing that you made of olive oil, white wine vinegar, honey, Dijon mustard and a pinch of salt. Yummy!!
4. Avocado salad with shrimps
Ingredients: 1 lb.medium shrimps, 2 avocados, ¼ cup of salsa verde,2 tbsp of water, 2 tbsp of fresh lime juice, 1 tbsp of honey, ¼ tsp of ground cayenne pepper, 1 cucumber, 1 mango,1 medium sweet pepper, ½ cup of chopped cilantro, salt, and pepper.
If you’re a seafood eater, you will enjoy this salad. Yes, we know… Shrimps are full of cholesterol, but you don’t have to use them in every meal every day of the week. Treat yourself! Besides, shrimps are pretty healthy food, and the most of all they are so low in calories.
They contain a lot of proteins, and they provide a pretty impressive array of nutrient. They have a lot of vitamin B12, selenium that is an important antioxidant.
5. Avocado salad with mango and brown rice
Avocado and mango… two delicious exotic fruits, both very healthy and nutritious. Some studies showed that mango can protect your body against breast or colon cancer, leukemia and prostate cancers.
It contains high levels of fiber, pectin and vitamin C that help to lower cholesterol levels. It is good for your skin and eyes and it has the ability to alkalize the whole body. It normalizes insulin levels in the blood and improves digestion.
This salad is some kind of powerful mixture of health and flavor. Use: 1 fresh avocado, 2 cups of cooked brown rice, 1 mango, 15-ounce of black beans, 1 red bell pepper, 2 scallions, lime juice, olive oil, cilantro, salt, and pepper. Mix it together and enjoy!
6. Avocado and breaded chicken salad
Looking for an idea for easy quick lunch? Check this out… This is simpler and healthier version of the Cesar salad.
Use 1 lb of frozen breaded chicken breasts, 1 large head of lettuce, 2 cherry tomatoes, a few corn kernels, ½ c. of crumbled blue cheese, 1 avocado and ½ lb. of cooked bacon. Bake the chicken breasts and arrange lettuce on a serving platter and top with chicken, tomatoes, corn, cheese, avocados, and bacon.
Add a little bit of salt and pepper and drizzle with your favorite dressing. As you probably know chicken is one of the healthiest types of meat. It is good for your heart, eyes, teeth, and it also contains selenium. That powerful mineral can truly boost your metabolism.
7. Avocado and zucchini salad
There are like thousand ways to prepare zucchini, but this one is so delicious that you’ll wish to make it almost every day. In 2 tbsp of lemon juice add 2 tbsp of extra virgin olive oil, salt, and black pepper.
Cut zucchini into paper-thin slices. Overlap it with avocado layers, pour lemon dressing all over vegetables, and add some salted roasted almonds to the top. Zucchini is literally vegetable that makes wonders for you… It is good for the heart, it helps in weight loss because of fiber which contains.
It improves eye health – it helps to remove the puffy bags around the eyes. It is a good source of vitamin C, that makes it an excellent fighter with asthma. The high-fiber content in it helps in lowering cholesterol… Need more reasons for eating zucchini??
8. Avocado salad with fresh raspberries
Salty and sweet… Mmm, why not? When you know it is tasty and so fresh, you will ask for more. Use 2 tbsp of fresh lemon juice, 2 tbsp of reduced-fat sour cream, 1 tbsp of honey and 1 tsp of poppy seeds, for making dressing for your salad.
Bake 1 lb of a skinless chicken breast on 1 ½ tsp of olive oil. Then mix it all, add 1 sliced avocado, 1 pt of raspberries and 6 oz of mixed greens. Add a pinch of salt and pepper.
Raspberries aren’t just good-looking tasty fruit, they are way more than that. They are able to increase your immunity and slows down aging, they can arrest cancerous growths. It controls inflammation and maintains eye health. It is good for diabetes management.
9. Avocado salad with chickpeas and cherry tomatoes
If you have some fresh vegetables and fruits you are able to make a miracle in your kitchen. Even if you aren’t the best cook you know.
Get some red and yellow cherry tomatoes, 1 can of chick peas, 1 ½ cucumbers, 2 avocados, fresh parsley and feta cheese. Make the dressing by using olive oil, lemon juice, mustard, garlic, basil, oregano, and salt. Mix it together and enjoy.
Chickpeas are the decent substitute of iron for vegetarians. They are full of fiber, folate, and proteins. Studies showed that 1 cup of chickpeas provides about a third of your daily fiber needs. Besides, it contains vitamin B, a lot of iron. It is the perfect food if you are planning a diet. You will lose weight, but won’t be hungry!
10. Avocado, grapes and arugula salad
Arugula, grapes, avocado, goat cheese, toasted walnuts and red onion… I know what you think! No way! Well, you should try. Make the tasty salad by using these ingredients and you will provide yourself an energy for every stressful and busy day.
Arugula is very significant vegetable – it contains ingredients that can lower risk of cancer, osteoporosis, and diabetes. It also helps the athletes to stay healthy and strong because of its full of vitamins, proteins, and minerals.
Grapes are certainly one of the healthiest food you can find – it can protect your heart, improve brain power, protect your skin from cancer and your body from radiation… Not to mention that grapes can power up your weight loss, support muscle recovery, and fight diabetes.
11. Avocado salad with smoked salmon
Salmon is certainly the healthiest fish on the planet, and there is a lot of ways to cook it. But this one will make this remarkable fish stay fresh, healthy and super delicious.
All you need is 200 g of smoked salmon, a little bit of olive oil, sea salt and black pepper, 2 tbsp of mixed seeds and 2 avocados. Mix your veggies with avocados and seeds, top it with smoked salmon and spray it with some olive oil.
Salmon is an excellent source of vitamins B, C and D. It is full of omega 3 fatty acids, and contains a lot of proteins. All these can prevent cell damage, cardiovascular problems, depression. Eating salmon is beneficial in the treatment of osteoarthritis and other inflammatory joint conditions.
12. Orange and avocado salad
Fruit salad is always a good way to start the day. We all know that breakfast is the most important meal of the day, but we skip it pretty often.
If you enjoy avocado and oranges you will be able to enjoy the best and the healthiest breakfast of all. Take 2 oranges and 1 avocado. Cut them into cubes, and put it in your fridge. The next morning you’ll enjoy in fresh and tasty breakfast.
Oranges can help prevent kidney diseases, fight liver cancer, protect you from cancer and lower your cholesterol. They are full of potassium and vitamin C. That can lower the risk of many heart problems. They also regulate constipation and blood pressure. It is good for your eyes and skin.