Healthy Avocado and Olive Oil Salad

This vibrant salad combines creamy avocado, crisp vegetables, and a light olive oil dressing to create a nutrient-packed, heart-healthy dish. Perfect as a light meal or side, it emphasizes whole, unprocessed ingredients to maximize flavor and health benefits.

Ingredients

• 2 ripe avocados (medium, ~240g total) – Provides healthy monounsaturated fats.
• 2 cups mixed greens (spinach, arugula, or kale, ~60g) – Rich in vitamins A, C, and K.
• 1 cup cherry tomatoes, halved (~150g) – High in lycopene and vitamin C.
• 1/2 cucumber, sliced (~100g) – Hydrating and low-calorie.
• 1/4 red onion, thinly sliced (~40g) – Adds antioxidants and flavor.
• 2 tablespoons extra virgin olive oil – Source of heart-healthy fats.
• 1 tablespoon fresh lemon juice – Enhances flavor and provides vitamin C.
• 1/4 teaspoon sea salt – For seasoning.
• 1/4 teaspoon black pepper – Adds subtle spice.
• 1 tablespoon chia seeds (optional) – Boosts fiber and omega-3s.

Equipment

• Cutting board
• Knife
• Large mixing bowl
• Small bowl for dressing
• Measuring spoons

Preparation Time

• Active Time: 10 minutes
• Total Time: 10 minutes

Instructions

1. Prepare the Vegetables: Wash the mixed greens, cherry tomatoes, cucumber, and red onion under cold water. Pat dry with a clean towel. Halve the cherry tomatoes, slice the cucumber into thin rounds, and thinly slice the red onion.
2. Prepare the Avocado: Cut the avocados in half, remove the pits, and scoop the flesh into a bowl. Slice into bite-sized chunks.
3. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper until well combined.
4. Assemble the Salad: In a large mixing bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, and avocado chunks. Drizzle the olive oil dressing over the salad and toss gently to coat evenly.
5. Add Optional Topping: Sprinkle chia seeds over the salad for added texture and nutrition, if desired.
6. Serve: Divide the salad into two portions and serve immediately for maximum freshness.

Nutritional Value (Per Serving, based on 2 servings)

• Calories: ~250 kcal
• Protein: 4g
• Carbohydrates: 15g (sugars: 4g)
• Fat: 20g (monounsaturated: 14g, saturated: 3g)
• Fiber: 8g
• Sodium: 150mg
• Vitamin C: 30% DV (from tomatoes, lemon, greens)
• Vitamin K: 70% DV (from greens)
• Potassium: 15% DV (from avocado, greens)
• Omega-3 Fatty Acids: 1g (from chia seeds, if used)

Note: Values are approximate and depend on exact ingredient measurements.

Health Benefits

• Heart Health: Avocados and olive oil are rich in monounsaturated fats, which can reduce LDL cholesterol and support cardiovascular health, according to The American Journal of Clinical Nutrition (2015) (AJCN, 2015).
• Antioxidant Support: Cherry tomatoes provide lycopene, a potent antioxidant linked to reduced inflammation and cancer risk, per Journal of Nutrition (2017) (J. Nutr., 2017).
• Digestive Health: The fiber in avocados, greens, and chia seeds promotes healthy digestion and gut microbiota, as supported by Nutrients (2019) (Nutrients, 2019).
• Immune Support: Vitamin C from tomatoes and lemon juice strengthens the immune system, per Nutrients (2017) (Nutrients, 2017).
• Bone Health: Vitamin K in mixed greens supports bone mineralization, according to Journal of Bone and Mineral Research (2016) (J. Bone Miner. Res., 2016).

Tips

• Choose ripe but firm avocados for easier slicing and optimal texture.
• Use fresh, organic greens to maximize nutrient content and avoid pesticides.
• Store any leftovers in an airtight container in the refrigerator for up to 1 day, but add lemon juice to prevent avocado browning.
• For added protein, include chickpeas or grilled tofu as a topping.
• Adjust the lemon juice to taste for a tangier dressing.

Scientific References

• The American Journal of Clinical Nutrition (2015): Monounsaturated fats in avocados and olive oil support heart health (AJCN, 2015).
• Journal of Nutrition (2017): Lycopene in tomatoes reduces inflammation (J. Nutr., 2017).
• Nutrients (2019): Fiber supports gut health (Nutrients, 2019).
• Nutrients (2017): Vitamin C boosts immunity (Nutrients, 2017).
• Journal of Bone and Mineral Research (2016): Vitamin K aids bone health (J. Bone Miner. Res., 2016).