Avocado salads can be made with both vegetables and fruits / Photo pixabay.com Avocado is a very popular fruit today; nutritionists and nutrition experts sing odes to it. Some even recommend eating avocados every day. The editor-in-chief also decided to figure out whether avocado is as healthy as it is portrayed to be, and put together a selection of recipes with this unusual fruit that will help diversify your daily menu.
Avocados are native to the Caribbean and Mexico. Even the ancient Aztecs ate avocado pulp. The fruit is pear-shaped. The peel is lumpy, dark green, and sometimes almost black. Another name for avocado is “alligator pear.”
Avocado - benefits for the body
In principle, it is already clear that avocado is very healthy, as it contains:
- the entire set of essential fatty acids that are necessary for preserving memory and normal functioning of brain cells;
- oleic acid – cleanses the blood of harmful cholesterol and prevents the formation of cholesterol plaques;
- a record amount of vitamin E – protects against viruses and inhibits the aging process, has a beneficial effect on the condition of the skin and hair;
- potassium – increases resistance to stress and normalizes water-salt balance;
- vitamin B2 - prevents the development of anemia, especially in young children;
- calcium and phosphorus - strengthens bones and teeth;
- phytonutrients and phytochemicals - prevent cancer cells from developing and destroy existing tumors at the initial stage.
- Vitamin C - increases immunity and performance, reduces irritability and fatigue, and prevents the action of unbound radicals from the outside.
In addition, avocado normalizes blood pressure - this fruit is especially useful for hypertensive patients. It stops bleeding and promotes wound healing and recovery after surgery. Useful for disorders of the gastrointestinal tract and intestines. Avocado is a source of vegetable protein and an analogue of meat, so this fruit is recommended for vegetarians. Avocado is also an aphrodisiac - it awakens passion, increases potency and awakens natural desire.
Rules for creating avocado salads
What you should not put:
Avocado salads are not seasoned with mayonnaise. And even sour cream. If fat is added to them, then only a little olive oil. This is due to the fact that avocado is an extremely fatty product. 77% of its calories come from fat. And fat is not greased. The oil should not be oily.
In addition to olive oil, the correct dressing for avocado salad is natural yogurt. It is used in the preparation of sweet berry and fruit versions of the dish.
What ingredients must be present:
So, avocados are fat.
- To make it tasty and healthy, fat is combined in dishes with proteins and carbohydrates. In this case, carbohydrates are not easily digestible compounds, but foods rich in plant fiber.
- Avocado increases the human body's ability to absorb carotenoids contained in foods eaten simultaneously with this fruit by 2.6-15 times. Therefore, they try to add bright ingredients filled with beta-carotene and other carotenoid antioxidants to avocado salads. These are tomatoes, mangoes, carrots, etc.
How to properly peel an avocado
1. Using a sharp knife, cut the washed fruit along the entire perimeter along the long side.
2. The cut halves should be rotated 90˚ around their axis, then lift one of them.
3. Take out the bone.
4. Make a small cut in the area where the stalk is attached, pull the skin and remove it. If you plan to grind the avocado in a blender, it is more convenient to extract the pulp with a tablespoon.
How to peel an avocado / Photo calorizator.ru
There are a huge number of ways to eat avocado - salad recipes will make your diet very varied, satisfying and healthy. Salads with avocado can be an excellent evening meal, and this salad will also give you energy and strength for the whole day if you have a salad with avocado for breakfast.
Salads and snacks. Avocado salad.
Avocado pulp is rich in vitamins and minerals. Avocado will make any salad unusual and festive, and improve the taste of greenhouse tomatoes and cucumbers.
Salad "Tropical".
- Cut the avocado, kiwi and half the mango into cubes. Grind half the mango in a blender, add lemon juice. Season the salad with mango sauce.
- Cut the avocado, banana, kiwi and half a mango into cubes. Grind half a mango in a blender, add lemon juice. Season the salad with mango sauce.
Salad with avocado, marinated tuna, mango and sauce.
- Mango - slice
- Avocado - slice
- Cucumbers - 1/2 pcs.
- Spinach leaves - a handful
- Olive oil - 2 tbsp. spoons
- Sea salt
- Ground black pepper
For tuna:
- Tuna fillet - 100 g
- Olive oil - 1/2 cup
- Fresh thyme - 2 teaspoons
- Fresh basil
- Dried oregano - 1 teaspoon
- Sugar - 2 teaspoons
- Sea salt - 1 teaspoon
- Garlic - 3 cloves
For the sauce:
- Port - 50 ml
- Brown sugar - 1/2 teaspoon
- Sea salt
- Ground black pepper
For registration:
- Cherry tomatoes - 1 pc.
- Frisee salad (optional)
- Green basil leaves - 5 pcs.
Season the tuna fillet with salt and set aside for 5 minutes. Then rub with sugar and fry on both sides in a frying pan (one minute on each side). Transfer the fillets to the oil with herbs and chopped garlic. Marinate for 5-6 hours.
Sauce. Pour port wine into a saucepan, bring to a boil, add crushed sugar, salt and pepper. Reduce until sauce consistency is obtained. Then cool.
the avocado and mango and carefully cut into slices. Cut the cucumbers into thin slices. Combine avocados, mangoes and cucumbers with spinach leaves, salt and pepper and season with olive oil and port wine sauce.
Avocado and shrimp salad
To prepare you will need:
- peeled shrimp - 225 g;
- avocado - 1 pc.;
- cherry tomatoes - 5-6 pcs.;
- red onion - ½ pcs.;
- Butter - 2 tbsp. l.;
- lemon juice - 1 tbsp. l.;
- olive oil - 1 tbsp. l.;
- salt, pepper, spices - to taste;
- parsley - to taste.
The avocado salad recipe is very simple. To begin, mix the shrimp well with melted butter. Then place the seafood in one layer on a preheated frying pan and fry until they turn pink at the edges, then turn over to the other side and fry for another minute, until cooked. Place the shrimp on a plate and let them cool.
Cut the avocado into small cubes, chop the red onion into thin slices, cherry tomatoes into slices or halves, chop the parsley. Place it all in a large bowl, season with olive oil, lemon juice and mix well.
The final touch to the avocado salad is to add shrimp to the vegetables and stir. Season the dish with salt, pepper and other spices.
Salad with avocado and shrimp / Photo Instagram
Instagram photo
Arugula salad with cheese
Ingredients
- 150 g arugula
- 50 g hard cheese
- 2 tbsp. l. olive oil
- 1 tbsp. l. balsamic vinegar
- 1 chip dried tomatoes
- 1 chip freshly ground black pepper
- 1 chip sea salt
Preparation
- Rinse and dry the arugula.
- Cut the cheese into long thin flakes using a vegetable peeler.
- Mix arugula leaves with cheese.
- Add salt, pepper and a pinch of dried tomatoes. Dress the salad with olive oil and balsamic vinegar.
Salad with avocado and chicken – dietary
Ingredients:
- chicken fillet – 1 pc.;
- avocado – 1 pc.;
- large cucumber – 1 pc.;
- garlic – 1 clove;
- low-fat sour cream or Greek yogurt for dressing;
- lemon juice – 1 teaspoon.
Divide the chicken fillet into four parts, season each piece with salt, dried garlic and paprika, and grease with a drop of oil. After 30 minutes, fry the meat in a grill pan or a regular one.
Cut the cucumber and avocado pulp, season with lemon juice. We also finely chop the cooled chicken fillet, mix all the ingredients and season with low-fat sour cream.
Tip: This avocado salad can be supplemented with grated cheese and croutons.
Avocado and chicken salad / Photo cookpad.com
Red cabbage salad
Ingredients
- 0.5 heads of red cabbage
- 1 onion
- 75 g walnuts
- 50 g raisins
- 250 ml dry red wine
- 3 tsp. provencal herbs
- 60 ml wine vinegar
- 2 tsp. Sahara
- 3 tbsp. l. olive oil
- 1 cinnamon stick
- 1 chip sea salt
Preparation
- Cut the onion into small cubes. Shred the cabbage.
- In a deep frying pan, fry the onion in olive oil (1-2 tbsp) until soft.
- Place cabbage in a frying pan, add wine and 50 ml of vinegar, add sugar, salt, 2 teaspoons of Provençal herbs and cinnamon. Stir, cover and simmer over low heat for 25–30 minutes.
- Then remove the cinnamon stick and place the cabbage on a plate.
- Add chopped nuts and raisins, sprinkle with the remaining Provencal herbs, sprinkle with vinegar and olive oil.
Yulia Vysotskaya is a supporter of healthy eating, which is why all her dishes are both tasty and healthy. Take note of the recipes, cook according to them and share the selection with your friends!
TOP 5 delicious salads with avocado
Avocado salad is a great evening meal. By preparing such a salad, you can achieve a double effect. Firstly, regular consumption of this fruit improves not only health, but also appearance. Secondly, avocado increases male potency. A ripe avocado has soft, creamy, buttery flesh that is very pleasant to the taste. This fruit can be added to soups and main courses. Make sandwiches, canapés, salads and other snacks with avocados.
However, it is better to eat avocado fresh, since during heat treatment the fruit loses some of its vitamins. That's why we chose salad recipes today.
Avocado and tuna salad
Ingredients:
Avocado – 1 pc. Fresh corn – 1 can Canned tuna in oil – 1 can Mayonnaise (optional) Herbs for decoration Preparation:
Peel the avocado, remove the seeds and cut it into small cubes. Mash the tuna with a fork. Add corn and season everything with mayonnaise, salt and pepper to taste. Mix everything well. Place the salad in a salad bowl and garnish with herbs.
Avocado salad with olives and corn
Ingredients:
- Canned or frozen corn – 250 g
- Olives (pitted) – 75 g
- Bell pepper – 1 pc.
- Onion – 1 pc.
- Two cloves of garlic
- Olive oil – 2-3 tbsp. l.
- Juice of 1 lemon or 3 tablespoons wine vinegar
- Black pepper – 0.5 tsp.
- Avocado – 2 pcs.
Preparation:
Defrost the corn. Cut the olives crosswise. Finely chop the pepper and onion. Chop the garlic. Combine corn, bell peppers, olives, and onions in a large bowl. Mix garlic, lemon juice, salt, olive oil, pepper in another bowl. Pour the resulting sauce over the salad and mix well. Cover it with a lid and put it in the refrigerator for eight hours. Add the avocado just before serving, after peeling and cutting it.
Avocado and shrimp salad
Ingredients:
- Boiled shrimp – 300-400 g
- Avocado – 1 pc.
- Mayonnaise – 2-3 tbsp. l.
- Medium cucumbers – 2-3 pcs.
- Small shortcrust pastry tartlets – 1 pack
Preparation:
Peel cucumbers and avocado and grate on a coarse grater. Then season everything that turned out with mayonnaise and mix. Peel and boil the shrimp. Place the salad in a salad bowl and garnish with shrimp on top. This salad is usually prepared half an hour before serving.
Avocado and crab sticks salad
Ingredients:
- Avocado – 4 pcs.
- Celery – 200 g
- Cucumbers – 200g
- Crab sticks – 200 g
- Lemon – 1 pc.
- Garlic – 1-2 cloves
- Mayonnaise
Preparation:
Cut the avocado in half and remove the seeds. Scoop out the pulp with a spoon. Cut crab sticks, celery and cucumbers into strips and mix with avocado pulp. Then add garlic, squeeze lemon and season the salad with mayonnaise. Place the prepared salad into avocado peel cups.
Salads with other fruits and berries
With strawberries and feta cheese
- 150-200 g strawberries;
- 1 avocado;
- 1-2 tbsp. spoons of chopped walnuts;
- 100 g Feta cheese;
- 1 tbsp. a spoonful of apple cider vinegar and olive oil, to taste;
- salt;
- 1 tsp dry tarragon.
First we make the dressing: mix vinegar and oil. Salt. And add tarragon.
In a separate bowl, combine the avocado and strawberry pieces. Dressing the salad. Sprinkle chopped Feta on top.
With strawberries and mango
- a bunch of any green salad;
- 1 small cucumber;
- a small bunch of cilantro;
- 1 avocado;
- 1 mango;
- 150 g strawberries;
- a handful of a mixture of nuts and seeds in sugar (or better yet, without sugar - this will make the salad much healthier);
- 2 tbsp. spoons of apple cider vinegar, salt and olive oil, to taste.
Mix all ingredients except nuts. Drizzle with oil and vinegar. Add salt. Mix. Sprinkle nuts and seeds on top.
Mango-orange with pineapple
- 1 mango;
- 1 avocado;
- ½ fresh pineapple (or 1 cup canned);
- 1-2 oranges;
- 100 ml natural yogurt.
Mix fruit. Top with yogurt. Let sit in the refrigerator for a while before serving.
Mint-raspberry salad
- 2-3 cups raspberries;
- ¼ cup fresh mint leaves;
- 1 avocado;
- 1/3 cup chopped walnuts;
- 2 limes;
- salt, optional.
Mix all salad ingredients in a bowl. Squeeze the juice from the limes and finely grate the zest of one citrus. Season the salad with lime juice. Sprinkle with zest. Add salt if necessary.
With papaya and pomegranate
- 1 papaya;
- 1 avocado;
- 1 cup arugula leaves;
- ¼ cup pomegranate seeds;
- 1 cup cherry tomatoes (preferably yellow);
- 1 lemon;
- salt and black pepper, to taste;
- 2 tbsp. spoons of olive oil;
- 1 tbsp. spoon of honey.
We prepare the dressing separately. Mix citrus juice, oil and honey. Salt and pepper. Beat well.
In a salad bowl we combine all the main components of the dish. Season and serve immediately.
With grapefruit
- 1 avocado;
- 1 grapefruit;
- a bunch of any green salad;
- ¼ cup raisins;
- 2 tbsp. spoons of sunflower seeds;
- 1 lemon;
- salt, to taste.
We disassemble the grapefruit into slices, trying to clear them of bitter white films. Mix all salad ingredients. Season with lemon juice. Salt.
If the grapefruit is very juicy, then lemon juice can be omitted.
