Avocados are the latest super-hero of the health and fitness circle.
But have you ever wondered what is it that makes these green fruits so popular?
Well, avocados are not only delicious, they are a potent source of nearly 20 essential nutrients including healthy monounsaturated fats, fiber, potassium, vitamin E, B-complex vitamins and folic acid – all of which help in healthy functioning of the body.
Avocado is also a nutrient booster that enables the body to absorb the fat-soluble nutrients more readily. Being an extremely versatile fruit, it can be easily included in salads, sandwiches, salads and spreads.
In this article, we have short-listed 25 delicious and refreshing avocado salad recipes that you can enjoy as a side dish or complete meal.
7 Reasons Why You Should Include Avocado in Your Daily Diet
Incredibly Nutritious – The yellow-green flesh of avocado is packed with vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6 and vitamin E along with small amounts of copper, iron, magnesium, zinc, phosphorus and vitamin A. It also contains 2 grams of protein and 15 grams of healthy fats. And on top of that, it does not contain any cholesterol or sodium and it is extremely low in saturated fat.
Healthy Monounsaturated Fatty Acids – It is true that avocado is high in fat, but majority of the fat in avocado comes from oleic acid. It is a monounsaturated fatty acid that reduces inflammation and reduces the risk of cancer and heart diseases.
Rich source of fiber – Fiber is resent in relatively large amounts in avocado. The soluble and insoluble fiber helps in losing weight, reduces blood sugar spikes and promotes metabolic health.
Lowers Cholesterol and Triglyceride Levels – One of the most common causes of heart disease are increased levels of cholesterol and triglycerides in the blood. Studies show that daily consumption of avocado not only reduces total cholesterol level, but also blood triglycerides and LDL cholesterol. It also helps to increase healthy HDL cholesterol levels.
Better Absorption of Nutrients – Fat-soluble vitamins and nutrients such as vitamin A, vitamin D, vitamin E, vitamin K, antioxidants and carotenoids need to be combined with fat in order to be absorbed and utilized by the body. Studies show that inclusion of avocado with other foods dramatically increases the nutritional value of those foods by improving nutrient absorption.
Improves Eye Health – The powerful antioxidants Lutein and Zeaxanthin present in avocado are extremely important for maintaining eye health. These nutrients have been linked to reduced risk of cataracts and age-related macular degeneration that is seen in elderly people.
Aids Weight Loss – Including avocado in your daily diet can help you to lose weight by curbing appetite and promoting you to eat fewer calories. The high fiber and low carbohydrate content of avocado also promotes weight loss by increasing satiety and reducing the craving for unhealthy foods.
25 Healthy and Tasty Avocado Salad Recipes
1. Zesty Lime Shrimp and Avocado Salad
Servings -4
Total time – 15 minutes
Ideal for – Side Dish
Ingredients –
- Red onion
- Lime juice
- Olive oil
- Kosher salt
- Black pepper
- Peeled and cooked shrimps
- Avocado
- Jalapeno
- Cilantro
This low-calorie, light and refreshing avocado and shrimp salad is a sure shot crowd pleaser that can be enjoyed by the whole family. It is extremely easy to prepare – just chop the ingredients, toss in a salad bowl and season with some lime juice and drizzle of olive oil. It makes use of all fresh ingredients which helps to bring out the flavors and taste of the salad. It can be used as a meal substitute or served as a side dish with pasta, quinoa or brown rice.
Why is it healthy?
One of the biggest heath perks of this salad recipe is that it is non-spicy and low in oil.
The use of olive oil instead of other vegetable oil also adds to the health perks.
Shrimps are a healthy inclusion because they are packed with antioxidants, vitamins and minerals and extremely low in calories. 1 medium shrimp contains 7 calories and almost 3 grams for protein which makes it a wonderful weight loss food. The antioxidant astaxanthin found in shrimps prevent premature aging and promote cell regeneration. Shrimps are loaded with selenium, an essential mineral that reduces the risk of lung cancer, colorectal cancer and prostate cancer.
Get the full recipe from – skinnytaste
2. Grape, Avocado and Arugula Salad
Servings -2-4
Total time – 10 minutes
Ideal for – Meal/Side Dish
Ingredients –
For the salad:
- Fresh arugula
- Seedless grapes (red and green)
- Avocado
- Crumbled goat cheese
- Walnuts or pecans
- Red onion
For the Balsamic Vinaigrette:
- Extra virgin olive oil
- White balsamic vinegar
- Honey
- Sea salt
- Black pepper
The fresh and light grape, avocado and arugula salad with its tangy and savory taste and crunchy texture makes for a delicious lunch or dinner. It can also be served as a side dish with a meal. It takes just 10 minutes to prepare – chop and mix the ingredients and season with the balsamic vinaigrette. The combination of fresh leafy greens, nuts and grapes gives it a nice crunchy texture while the avocado and goat cheese adds a hint of creaminess to it.
Why is it healthy?
This salad reveals a healthy and wholesome combination of fresh ingredients along with a light, low-spicy and low-oily salad dressing which makes it absolutely light and delightful.
Arugula or salad rocket is packed with flavors and extremely low in calories. It is a rich source of phytochemicals that have been shown to reduce the risk of cancer. It is a great source of folic acid and vitamins A, C and K which boosts bone and brain health.
Walnuts used in this salad have powerful cancer-fighting properties. It has been shown to reduce the risk of prostate cancer and other cancerous tumors. Amino acid l-arginine present in walnuts promotes heart health and reduces the risk of cardiovascular diseases. Vitamin E, folate, melatonin, omega-3 fats, and antioxidants present in walnuts protect the brain from age-related cognitive decline and it also helps in improving male fertility.
Get the full recipe from – gimmesomeoven
3. Smoked Salmon Salad with Avocado
Servings – 2-4
Total time – 10 minutes
Ideal for – Lunch/Side Dish
Ingredients –
- Baby kale
- Wild smoked salmon
- Avocado
- Avocado oil
- Fresh lemon
- Salt
- Pepper
This delicious and flavorful salmon and avocado salad may look fancy but it includes only 5 to 6 basic ingredients and can be prepared in a jiffy. All you need to do is combine the salmon, avocado and kale in a bowl and drizzle some avocado oil and lemon juice from top and your salad is ready. You can serve this avocado salad for lunch or enjoy it as a snack for a quick dose of protein and omega-3 fatty acids.
Why is it healthy?
The most important health perk of this salad is that it is simple. It makes use of 5 to 6 ingredients and minimal seasoning which keeps it light.
Salmon is a potent source of protein that is essential for the cells, tissues, enzymes and hormones. It is also a good source of omega-3 fatty acids that improves cardiovascular health by reducing cholesterol and maintaining the flexibility of the arteries and veins. It also reduces blood pressure and strengthens the cardiac muscles. Omega-3 fatty acids also improve brain functions and protect the nerves from age-related damage. It relaxes the brain and helps in treating Alzheimer’s and Parkinson’s disease.
Get the full recipe from – justjessieb
4. Healthy Avocado Chicken Salad
Servings – 4-6
Total time – 22 minutes
Ideal for – Lunch/Dinner
Ingredients –
- Shredded chicken
- Avocado
- Garlic powder
- Salt
- Pepper
- Lime juice
- Fresh cilantro
- Mayo
- Plain Greek yogurt
Chicken and avocados make a lovely combination no matter how you prepare it. The inclusion of creamy Greek yogurt and Mayo in this recipe makes it absolutely delicious and mouth-watering. The combination of avocado and chicken gives a nice creamy and chewy texture to the salad while the lime juice and cilantro renders some appetizing flavors to it. You can enjoy this avocado and chicken salad for dinner – just spread it over toast, wrap it in a tortilla or on a bed of crunchy lettuce.
Why is it healthy?
The combination of chicken and avocado packs in a powerful punch of protein and healthy fats.
The use of plain Greek yogurt instead of cheese helps to keep it light and low in calories.
Chicken is one of the highest suppliers of high-quality protein that plays an important role in building lean muscle mass and promoting weight loss. Chicken is also a potent source of vitamins and minerals. B-vitamins are useful for preventing cataracts, improving vision, curing skin conditions, boosting immunity, regulating digestion and supporting the nervous system. Vitamin D helps in calcium absorption and strengthens the bones. Vitamin A improves eye sight. Iron aids hemoglobin formation and muscle activity, potassium and sodium function as electrolytes and phosphorus prevents weakness, cures metabolic issues and improves bone health and brain function.
Get the full recipe from – familyfreshmeals
5. Tomato, Cucumber and Avocado Salad
Servings – 2-4
Total time – 12 minutes
Ideal for – Side Dish
Ingredients –
- Cherry tomatoes
- Cucumber
- Avocado
- Red onion
- Parsley
- Olive oil
- Red wine vinegar
- Black pepper
This easy and simple avocado salad with tomatoes and cucumber is ideal for those days when you are too tired or pressed for time to prepare an elaborate side dish. The use of hydrating cucumber and juicy tomatoes makes it absolutely light and refreshing. It is a completely gluten-free salad and you can make it vegan too just by cutting out the feta. The minimal use of spices and dressing keeps it light without compromising on the taste.
Why is it healthy?
The use of tomatoes along with olive oil and red wine vinegar makes up for the lack of mayo and sauces and keep it low on fat and calories.
The sweet-tangy cherry tomatoes may be small in size but they are loaded with fiber, vitamin C, potassium and other nutrients. The insoluble fibers in cherry tomatoes clean the gut and regularize bowel movement. Vitamin C works as a powerful antioxidant that supports proper functioning of the immune system and neutralizes the damaging free radicals that affect the healthy cells. It also reduces the risk of developing chronic diseases. Potassium is an electrolyte mineral that keeps your heart beating at a regular pace and reduces the chances of cardiac arrhythmia or abnormal heart beat.
Get the full recipe from – greenvalleykitchen
6. Summer Corn, Avocado and Black Bean Salad
Servings – Serves a crowd
Total time – 10 minutes
Ideal for – Meal/Appetizer
Ingredients –
- Sweet corn
- Cherry tomatoes
- Canned black beans
- Avocados
- Red onion
- Cilantro
For the dressing:
- Olive oil
- Lemon juice
- Cumin
- Kosher salt
- Black pepper
No other salad could be as easy to prepare as the avocado, corn and black bean salad. Just throw together the ingredients, mix the dressing in a bowl and pour it over the salad mix. This is a purely vegan salad that packs in a lot of proteins, dietary fiber and healthy fats along with vitamins and minerals. You can enjoy it for lunch or dinner or serve it with pita or chips as a appetizer.
Why is it healthy?
The combination of black beans, corn and avocado in this salad helps to pack in a considerable amount of dietary fiber into your meals which increases satiety and helps in weight loss.
Black bean is one of the healthiest of legumes that helps in maintaining bone structure and strength thanks to its calcium, magnesium, manganese, copper and zinc content. Presence of potassium, calcium and magnesium also helps to lower high blood pressure. Being a high-fiber food it helps to lower blood glucose levels and reduce the risk of type 2 diabetes. The fibers also improve digestive health and relieve constipation. Selenium in black beans prevents inflammation and slows down the growth of tumors. The saponins in black beans prevent the multiplication of cancer cells.
Get the full recipe from – produceonparade
7. Chickpea, Avocado and Feta Salad
Servings – 3-4
Total time – 5 minutes
Ideal for – Meal/Side Dish
Ingredients –
- Canned chickpeas
- Avocados
- Parsley
- Green onion
- Feta cheese
- Lime juice
- Salt
- Pepper
This quick and yummy avocado and chickpeas salad is the perfect salad for the sweltering summer days because it requires no cooking or baking and tastes absolutely refreshing after taking it out from the fridge. The combination of avocado and feta creates a rich and creamy texture and the chickpeas add a nice chewiness to it. It works as a wonderful side dish for barbecues and roasted chicken.
Why is it healthy?
Chickpeas are packed with dietary fiber and protein which helps to make you feel full and curb food cravings and unhealthy snacking, which in turn helps with weight loss. The complex carbs in chickpeas break down slowly in the intestine and lead to slow release of glucose in the blood. This phenomenon is extremely important for management of diabetes. The fiber also improves digestion, regularizes bowel movement and protects against heart diseases.
Get the full recipe from – homegrownandhealthy
8. Cucumber, Avocado and Feta Salad
Servings – 4-6
Total time – 5 minutes
Ideal for – Lunch/Dinner
Ingredients –
- Cucumber
- Avocados
- Lemon juice
- Feta cheese
- Chopped fresh dill
- Salt
- Black pepper
This fresh and simple avocado and cucumber salad with feta cheese is the ideal side dish for lunch and dinner that takes only five minutes to prepares but tastes absolutely stunning. It is packed with healthy fats, protein, vitamins and minerals. The hydrating cucumber makes it absolutely refreshing and appetizing. The simple seasoning of lemon juice, salt, black pepper and chopped dill enhances the flavors of the ingredients and helps to keep it light.
Why is it healthy?
Cucumbers are loaded with unique polyphenols and other compounds that reduce the risk of choric diseases. The anti-inflammatory flavonol called fisetin improves brain health and protect the nerve cells from age-related decline. Polyphenol lignans lower the risk of breast, uterine, prostate and ovarian cancer. Vitamin C and beta-carotene are powerful antioxidants that reduce the risk of chronic disease such as type 2 diabetes, heart diseases, etc. Water and fiber present in cucumber supports digestive health and cures acid reflux and constipation.
Feta cheese is lower in calories than other types of cheese and is a healthy addition to your diet. It is a rich source of protein and calcium that works as the building block of muscles and helps to strengthen the bones and teeth.
Get the full recipe from – twopeasandtheirpod
9. Grapefruit Avocado Salad
Servings – 4
Total time – 20 minutes
Ideal for – Side Dish
Ingredients –
- Avocado
- Grapefruit
- Lettuce
For Citrus Vinaigrette:
- Shallots
- Fresh oregano
- Lime zest
- Lime juice
- Olive oil
- Sugar
- Kosher salt
Although avocado and grapefruit seems to be an odd combination for a salad, but these two fruits create a lovely pair with a lively splash of citrus and the exquisite richness of avocado. It is a refreshing summer salad that tastes great on its own or with cooked meat or sea food. The tangy and zesty citrus vinaigrette dressing enhances the taste and flavors of the salad and takes it to a whole new level.
Why is it healthy?
Grapefruit is extremely low in calories in high in fiber. It is also an excellent source of vitamins A and C that improves heart health and reduces the risk of stroke. The combination of fiber, potassium, lycopene, vitamin C and choline in grapefruit helps to lower blood pressure and protect the heart from atherosclerosis. Vitamin C and other antioxidants in grapefruit neutralize the free radical damage to cells and reduce the risk of prostate cancer and esophageal cancer. High water and fiber content of grapefruit helps to prevent constipation and promotes regularity in bowel movement. Grapefruit is full of important electrolytes that promote hydration.
Get the full recipe from – simplyrecipes
10. Avocado Egg Salad
Servings – 4-6
Total time – 15 minutes
Ideal for – Side Dish/Appetizer
Ingredients –
- Hard boiled eggs
- Avocado
- Green onions
- Low-sodium bacon
- Nonfat plain yogurt
- Low-fat sour cream
- Lime juice
- Fresh dill
- Salt
- Ground pepper
This low-calorie, mayo-free delicious and chunky egg and avocado salad is the perfect side dish for any meal. The combination of green onions, dill, lime juice and yogurt makes a mouth-watering dressing that enhances the taste and flavor of the salad. The cooked bacon adds a nice crunch to the dish. You can enjoy it with pasta or quinoa or use it as a filling for sandwiches.
Why is it healthy?
Consumption of eggs raises the level of healthy HDL cholesterol that lowers the risk of heart disease and stroke. Compound choline found in eggs build cell membranes and promotes healthy functioning of the brain. Antioxidants Lutein and Zeaxanthin found in eggs protect the eyes from the age-related macular degeneration and reduce the risk of cataracts. Last but not the least; eggs are high in protein with the right ratio of amino acids that are the main building blocks of muscles. It helps in increase muscle mass, optimize bone health and help with weight loss.
Get the full recipe from – diethood
11. Avocado Strawberry Spinach Salad with Honey Mustard Dressing
Servings – 4-6
Total time – 5 minutes
Ideal for – Main Dish/Side Dish
Ingredients –
- Spinach
- Strawberries
- Granny Smith Apples
- Almonds
- Avocados
For the Honey Mustard Dressing:
- Mustard
- Raw honey
- White vinegar
- Olive oil
- Salt
- Pepper
This flavorful and delicious avocado, spinach and strawberry salad makes a refreshing and light lunch or dinner that requires no cooking and can be put together in minutes. The vibrant fruity flavors and tangy taste of strawberries and apples balances the pungent taste of the spinach while the avocados add a rich creamy texture to it. The appetizing aroma of the honey mustard dressing enhances the taste of the salad and takes it to a whole new level.
Why is it healthy?
Spinach is low in calories and high in vitamins, minerals and phytonutrients. It is a potent source of vitamin A, K, B6, B2, and E along with folate, iron, magnesium, calcium, potassium, zinc, phosphorus, dietary fiber and protein. Vitamin A and C along with potassium, phosphorus and antioxidants makes it a heart healthy food. It helps to lower cholesterol, reduces high blood pressure and prevents the oxidation of cholesterol. Carotenoids and vitamin A protect against eye diseases such as cataract and macular degeneration.
Strawberries are loaded with antioxidants that lower the risk of cardiovascular disease and ease inflammation. The anthocyanins help to burn stored fat and promote weight loss and also boost short term memory. Biotin found in strawberries has anti-aging properties. It helps to build strong hair and nails and prevents skin sagging.
Get the full recipe from – joyfulhealthyeats
12. Chopped Kale Quinoa and Avocado Salad
Servings – 1
Total time – 10 minutes
Ideal for – Main Course
Ingredients –
- Kale
- Cooked quinoa
- Avocado
- Mushrooms
- Extra virgin olive oil
- Lemon juice
- Fresh parsley
- Salt
- Pepper
- Salad dressing (optional)
This filling and wholesome Kale, quinoa and avocado salad makes a wonderful meal and can be enjoyed for lunch or dinner when you are not up for an elaborate meal. It is teaming with fresh flavors and a layer of crunchy, chewy and creamy textures. The minimal use of spices and salad dressing keep it light and healthy without compromising on the taste. It just takes 10 minutes to make and can be prepared in large batches if the serves are doubled or tripled.
Why is it healthy?
Quinoa is packed with fiber and protein. The plant compounds quercetin and kaempferol found in quinoa have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects. It is packed with dietary fiber that helps to increase satiety and support digestive health. The proteins in quinoa contain all the essential amino acids that are needed by the body for growth and development.
Kale is low in calories, high in fiber and has zero fat. The antioxidants in kale reduce the risk of various cancers while its anti-inflammatory properties help to fight against arthritis, asthma and autoimmune diseases. Vitamin C in ankle boosts the immune system and metabolism while calcium helps to strengthen the bones, prevent bone loss and reduce the risk of osteoporosis.
Get the full recipe from – chefsavvy
13. Mango Avocado Salad
Servings – 2
Total time – 10 minutes
Ideal for – Side Dish/Appetizer
Ingredients –
- Avocados
- Mangoes
- Red onion
- Red pepper
- Cilantro
- Lemon juice
- Olive oil
- Garlic cloves
- Seasoning salt
Enjoy the juicy and tangy taste of this mango avocado salad and bask in its amazing health benefits. It makes for a filling lunch on its own and can also be enjoyed with chips or nachos as a salsa. The combination of mango, onions, garlic, lemon juice and red pepper provides a tropical flavor and appetizing tangy-savory taste to the salad. The cilantro adds a refreshing twist to it. It is extremely easy to prepare and requires just a few basic ingredients.
Why is it healthy?
The antioxidant compounds in mangoes protect against colon, breast and prostate cancer. Vitamin A in mangoes promotes good eyesight and prevents dry eyes and night blindness. Tartaric acid, malic acid, and a trace of citric acid found in mangoes maintain the pH of the body at a healthy alkaline state.
Get the full recipe from – strawmarysmith
14. Avocado Caprese Salad
Servings – 1
Total time – 10 minutes
Ideal for – Side Dish/Meal
Ingredients –
- Fresh arugula
- Campari tomatoes
- Avocado
- Basil leaves
- Mozzarella cheese
- Olive oil
- Balsamic vinegar
- Honey
- Kosher salt
- Black pepper
The crunchy and flavorful avocado caprese salad loaded with leafy greens, mozzarella and tomatoes makes a delicious lunchtime side dish that is both healthy and filling. It packs in some healthy fats, fiber, proteins and other nutrients which help you to stay fuller for longer. The combination of avocados and fresh mozzarella gives it a rich creamy texture while the arugula adds a refreshing crunch to the salad.
Why is it healthy?
Mozzarella is a rich source of nutrients that we don’t usually get in regular foods. It is a potent source of biotin, vitamin B6, thiamine, niacin and riboflavin that are required for healthy vision, formation of red blood cells and healthy skin. Vitamin D found in mozzarella promotes the absorption of calcium form foods. Calcium found in mozzarella is essential for protection of tooth enamel and maintenance of bone structure. In addition, mozzarella is a good source of protein that plays an important role in maintaining and building muscle mass and providing energy.
Get the full recipe from – foodiecrush
15. Paleo Avocado Tuna Salad
Servings – 1-2
Total time – 5 minutes
Ideal for – Side Dish/Meal
Ingredients –
- Avocado
- Lemon juice
- Onion
- Cooked or canned wild tuna
- Sea salt
- Pepper
This delicious and nutritious gluten-free avocado tuna salad makes a wholesome lunch and can be easily included in the Paleo Diet because it does not contain any processed food. It is extremely easy to prepare and requires just four basic ingredients but the end result is mind-blowing. You can enjoy it a side dish with lunch or have it as a quick snack or appetizer.
Why is it healthy?
Tuna is one of the inexpensive sources of high-quality protein and omega-3 fatty acids which are essential for healthy functioning of the body. A three ounce serving of tuna contains 99 calories, 22 grams of protein and just 0.7 grams of fat. The proteins promote the formation of lean muscle mass and replace fat with muscles. Omega-3 fatty acids help to lower high blood pressure and triglycerides and improve heart health. It also reduces the risk of obesity by improving the body’s insulin response. B-vitamins in tuna build and maintain red blood cells and supplies energy to the body. The water-soluble vitamins also boost metabolism, strengthen the immune system and keep the skin healthy.
Get the full recipe from – cookeatpaleo
16. Creamy Broccoli, Avocado and Berry Salad
Servings -6
Total time – 10 minutes
Ideal for – Side Dish
Ingredients –
- Chopped broccoli
- Strawberries
- Raspberries
- Avocado
- Toppings – walnuts, almonds, chopped mango, feta cheese
Dressing:
- Creamy poppy seed dressing
- Raspberry walnut vinaigrette
Indulge in the rich and creamy taste of this delicious broccoli, avocado and berry salad and load up plenty of antioxidants. The combination of fresh strawberries and raspberries renders a tangy-sweet taste and refreshing fruity aromas to the salad. The creamy poppy seed and raspberry walnut dressing adds a nice color and smooth texture to the salad and also enhances the aromas of the dish. It can be enjoyed as a snack or as a side dish with a meal.
Why is it healthy?
Most of the health benefits of broccoli is attributed to the presence of a sulfur compound called Sulforaphane. Sulforaphane has been shown to improve inflammatory conditions such as arthritis and osteoarthritis by blocking a key destructive enzyme that damages cartilage. It also kills cancer stem cells and normalizes DNA methylation. It also lowers blood pressure, improves kidney functions, promotes immune health and protects the heart. Berries such as raspberries and strawberries are loaded with phytochemicals that protect cells from free radical damage, prevents age-related cognitive decline and Parkinson’s, reduces the risk of diabetes, lower blood pressure and boosts heart health.
Get the full recipe from – chelseasmessyapron
17. Smoky Romaine and Avocado Salad
Servings -2
Total time – 10 minutes
Ideal for – Side Dish/Main Course
Ingredients –
- Romaine hearts
- Avocados
- Shallot
- Roasted pepitas
Smoky Vinaigrette:
- Garlic clove
- Smoked paprika
- Agave
- Red wine vinegar
- Olive oil
- Kosher salt
This fresh and beautiful avocado and romaine lettuce salad is the easiest salad recipe in the world but it tastes delicious. The combination of fresh romaine hearts, avocados, shallot and roasted pepitas creates a layer of crunchy, creamy and crispy textures and goes so well with the savory, sweet and tangy taste of the smoky vinaigrette. The vinaigrette also adds an appetizing smoky aroma to the salad.
Why is it healthy?
Romaine lettuce is an excellent source of antioxidant vitamins A and C. These vitamins fight free radicals and reduce the risk of heart diseases, cancer and arthritis. Vitamin K found in romaine helps to boost bone density and prevents osteoporosis. The nutrients folate, vitamin A and vitamin C work together to boost heart health. They increase blood flow and prevent the formation of blood clots that lead to heart attack and stroke. Vitamin C boosts immunity while vitamin A heals the skin, prevents premature skin aging and improves vision. It reduces the risk of age-related macular degeneration.
Get the full recipe from – heatherchristo
18. Ripe Papaya and Avocado Salad with Black Salt Dressing
Servings -2
Total time – 10 minutes
Ideal for – Snack/Appetizer
Ingredients –
- Ripe papaya
- Avocado
- Arugula
- Pomegranates
- Cherry tomatoes
Black Salt-Honey Dressing:
- Black salt
- Lemon juice
- Black pepper
- Olive oil
- Honey
Enjoy the delicious exotic taste of this colorful and refreshing papaya and avocado salad and say goodbye to the summer heat in a healthy way. This recipe is inspired by the Indian Ripe Papaya Chat that burst with flavors. The combination of papaya, cherry tomatoes, avocado and pomegranates renders a nice sweet-tangy-juicy taste and the fresh arugula adds a crunchy texture to it. The mouth-watering black-salt and honey vinaigrette enhances the taste and the aromas of the salad and make it all the more appealing.
Why is it healthy?
Papaya is a rich source of dietary fiber, vitamin C and antioxidants that prevent cholesterol build up in the arteries and reduce the risk of heart attack. It also reduces lipid and triglyceride levels in blood. Papaya is extremely low in calories that make it an ideal fruit for weight loss because it promotes a feeling of fullness and controls cravings. Vitamin C also boosts the immune system and improves the protection against infections. Despite its sweet taste, papaya is low in sugar content and has a low glycemic index which makes it an excellent fruit for diabetics. Vitamin A and flavonoids prevent age-related macular degeneration and dry eyes. Anti-inflammatory properties of papaya provide protection against rheumatic diseases and arthritis. The fiber and enzymes in papaya improve digestion.
Get the full recipe from – chefdehome
19. Quinoa, Avocado and Apple Detox salad
Servings -4
Total time – 20 minutes
Ideal for – Meal
Ingredients –
- Fresh leafy greens of your choice
- Ripe avocado
- Cooked quinoa
- Chia seeds
- Almonds
Dressing:
- Lime juice
- Lime zest
- Olive oil
- Sea salt
- White pepper
This wholesome and yummy quinoa, avocado and apple detox salad is the perfect meal to reset your body and boot up the organs. This salad is loaded with crunchy greens and apples, creamy avocado and a amazing combination of quinoa and chia. The simple and light lime and olive oil dressing enhances the flavors of the ingredients without adding any over-powering aroma. It also adds a refreshing tangy touch to it.
Why is it healthy?
The combination of ingredients – quinoa, chia, avocado and apples packs in all kinds of good stuff such as fiber, healthy fats, protein, etc. into the salad.
Apples are one of the best sources of soluble fiber pectin that has a wide range of health benefits. It helps to reduce digestive disorders such as diverticulitis, constipation and hemorrhoids and some types of cancer. It controls insulin be causing slow release of sugar into the bloodstream. It’s amazing cleansing and detoxifying properties remove heavy metals and toxins form the system. It reduces cholesterol levels in blood, improves skin health and promotes weight loss.
Get the full recipe from – theironyou
20. Avocado Lentil Salad
Servings -4
Total time – 5 minutes
Ideal for – Meal
Ingredients –
- Boiled green lentils
- Ripe avocado
- Spinach leaves
- Lemon
- Salt
- Olive oil
- Pomegranate arils
- Mandarins
This super healthy, filling and delicious avocado lentil salad makes a perfect one pot meal that you can have for lunch or dinner. It is an absolutely vegan and gluten-free salad that is suitable for everyone. It includes a few basic ingredients and the modest lemon and olive oil dressing helps to keep it light and simple. The fresh leafy greens add a nice crunch to the salad while the mandarin oranges render a refreshing citrus aroma and tangy taste to the salad.
Why is it healthy?
The high levels of soluble fiber in lentils help to reduce cholesterol and keep your arteries clean. It is also a great source of folate and magnesium which improves heart health by lowering homocysteine levels and improving blood flow throughout the body. The dietary fibers also perk up digestive health and prevent constipation, irritable bowel syndrome and diverticulosis. The soluble fibers bind the carbohydrates and slow down digestion which helps to stabilize blood sugar. Lentils are a good source of protein for vegans and vegetarians. The presence of fiber and complex carbs in lentils makes it a potent source of steady, slow-burning energy.
Get the full recipe from – giverecipe
21. Avocado and Orange Chopped Salad with Orange Honey Mustard Dressing
Servings -2
Total time – 15 minutes
Ideal for – Side Dish
Ingredients –
- Sugar
- Almonds
- Romaine lettuce
- Dried cranberries
- Green onion
- Avocado
- Orange
Dressing:
- Olive oil
- Whole grain mustard
- Honey
- Cider vinegar
- Lemon juice
- Salt
- Black pepper
Surprise your taste buds with the refreshing and tangy taste of this mouth-watering avocado and orange salad. It looks beautiful and takes only 10 to 15 minutes to put together so you can serve it as a side dish with chicken or red meat. The homemade honey mustard dressing bursts with appetizing flavors and renders a nice sweet-tangy taste to the salad. The simple ingredients used in the dressing enhance the flavors while keeping it light.
Why is it healthy?
The citrus limonoids found in orange helps to fight a number of varieties of cancer – skin, lung, breast and colon cancer. The soluble fiber in oranges lower cholesterol and potassium helps to heart to function properly. Oranges are loaded with vitamin C, a potent antioxidant that neutralizes free radical damage and reduce the risk of chronic diseases. Beta-carotene in orange protects the skin, improves eye health and protects vision.
Cranberries have high levels of antioxidants that help to cure urinary tract infections. The anti-inflammatory properties of cranberries benefit conditions like rheumatoid arthritis, digestive disorders and cardiovascular diseases. Research shows that cranberries have positive effects against certain types of cancer such as prostate, lung, breast and colon cancer.
Get the full recipe from – creative-culinary
22. Asparagus Avocado Salad
Servings -4
Total time – 20 minutes
Ideal for – Side Dish
Ingredients –
- Asparagus
- Salt
- Pepper
- Olive oil
- Avocado
- Hard boiled eggs
- Bacon cooked and chopped
Dressing:
- Dijon mustard
- White vinegar
- Sugar
- Lemon juice
- Salt
Craving a clean, simple and totally delicious side dish for your lunch or dinner? Here is a light and tasty asparagus avocado salad that will satisfy your craving with its taste, its texture and its flavors. The combination of asparagus, avocado, hard boiled eggs and bacon adds a layer of crunchy, crispy and creamy texture while the flavorful lemon, white vinegar and mustard dressing adds some appetizing aromas and savory-spicy taste to it.
Why is it healthy?
Asparagus is a rich source of fiber, folate, vitamins A, C, E and K and chromium. Asparagus is also a potent source of glutathione – a detoxifying compound that helps to fight cancer by breaking down carcinogens. It is packed with antioxidants that also neutralizes cell damaging free radicals and reduce the risk of cancer. The antioxidants and folate also protects the brain against cognitive decline and works as a brain booster. Being a natural diuretic is helps to relieve fluid retention and flatulence.
Get the full recipe from – ohsweetbasil
23. Smashed Edamame Avocado Salad
Servings -4
Total time – 10 minutes
Ideal for – Side Dish
Ingredients –
- Frozen edamame
- Avocados
- Green onion
- Wasabi
- Grated ginger
- Celery stalks
- Lime juice
- Garlic powder
This soft and creamy smashed edamame and avocado salad is the perfect filling for sandwiches and wraps and a yummy dip for tortilla chips and nachos. It makes use of just 5 to 6 basic ingredients and tastes amazing. It is absolutely gluten-free and vegan and does not make use of oil or spices which keeps it light and delightful. The celery adds a nice crunch to the salad while the lime juice and garlic powder adds some spicy notes and refreshing tanginess to it.
Why is it healthy?
Just like soybean, edamame is also a rich source of protein, carbohydrates, vitamins and minerals. The antioxidants in edamame improve skin health and repair age-related skin damage. The antioxidants also strengthen the immune system and enhance protection against microorganisms. It contains calcium, phosphorus, iron and vitamin E – all of which work together to maintain healthy bones. It also reduces the risk of osteoporosis and other bone-related ailments. Edamame contains genistein which improves lunch functions. The high protein content in edamame also aids in weight management. The dietary fibers in edamame facilitate digestion and relieve constipation and bloating.
Get the full recipe from – catchingseeds
24. Avocado, Radish and Sprout Salad with Tangy Miso Dressing
Servings -2
Total time – 15 minutes
Ideal for – Main Course/Side Dish
Ingredients –
- Mixed sprouts
- Pink radish
- Ripe avocado
- Green onions
- Pumpkin seeds
- Sunflower seeds
Dressing:
- Extra virgin olive oil
- Lemon juice
- Organic miso paste
- Raw honey
- Water
- Tahini/sesame oil (optional)
This hearty and wholesome avocado, radish and sprout salad makes a full meal and is ideal for those days when you don’t want to prepare a three course lunch or dinner. This salad is bursting with refreshing flavors and taste. The inclusion of sprouts and radish renders a dash of freshness and unique aromas to it. The radish and sprouts add a nice crunchy texture to the salad while the toasted seeds add a nutty touch to it. The light and flavorful miso dressing renders a delicious tangy-sweet taste to it.
Why is it healthy?
Sprouts contain 100 times more enzyme compared to other uncooked fruits and vegetables. These enzymes aid digestion and boost various metabolic processes and chemical reactions in the body. The enzymes also boost metabolic activity in the body and promote calorie burn. It contains significant amount of protein that promotes cell growth and maintenance, skin regeneration, bone growth and muscle development. It also contains iron that supports red blood cell production and cures anemia.
Radish is a potent source of vitamin C that helps to rebuild tissues and blood vessels and maintains the strength of bones and teeth. Vitamin C also protects the cell from free radical damage and boosts immunity so that the body can fight against diseases such as cancer, stroke and heart disease. The dietary fibers in radish keep the digestive system running properly and help to maintain healthy weight. Being a diuretic, radish helps to flush out excess fluids and toxins from the body.
Get the full recipe from – happyheartedkitchen
25. Strawberry Avocado Couscous Salad with Lime Vinaigrette
Servings – 4
Total time – 25 minutes
Ideal for – Meal
Ingredients –
- Couscous
- Avocado
- Corn kernels
- Strawberries
- Cilantro leaves
- Pine nuts
Lime Vinaigrette:
- Olive oil
- Apple cider vinegar
- Lime zest
- Lime juice
- Sugar
This is a filling and delicious summer salad made with Israeli couscous and avocado that you can enjoy for lunch or dinner and it also makes the perfect potluck recipe. The combination of soft couscous, chewy corn kernels, creamy avocado and juicy strawberries forms a layer of texture to the salad. The light and simple lime vinaigrette adds a refreshing tangy-sweet taste and zesty citrus flavor to it.
Why is it healthy?
Couscous is a rich source of vitamins, carbohydrates, protein, choline, folate, calcium, selenium and magnesium. The carbohydrates and fiber in couscous makes it a filling food option and supports digestive health. Choline, an important nutrient found in couscous improves metabolism and functions of the brain, liver and nerves. Folate promotes the production of red blood cells and reduces the risk of stroke and heart disease. Calcium helps in building strong bones and teeth and prevents osteoporosis, while selenium works as an antioxidant that helps to fight cancer and strengthen the immune system.
Get the full recipe from – damndelicious
So, give a rich and creamy twist to your regular salads by including avocados into the recipes and make it a part of your daily diet in order to enjoy its numerous health benefits.