Five Simple, Healthy Avocado Salads Just in Time for Summer

June 06, 2015

Five Simple, Healthy Avocado Salads Just in Time for Summer

Photo Credit: fitmencook.com

Summer begs for easy, chilled dishes based around seasonal produce. Fit Men Cook is at the ready with five show-stopping and nutritious avocado salads guaranteed to keep you full and eating fresh!


Avocados. That one word is a sentence all by itself! It’s one of my favorite foods and always a “crowd pleaser” at get-togethers and barbecues. And as far as health benefits are concerned, there are not too many fruits that come close to matching the nutritional value, as it has nearly 20 vitamins and minerals.

Besides tossing them in salads and/or spreading them on burger/sandwich buns this Memorial Day, try these quick & easy avocado salad recipe ideas that you and your guests will love.

NOTE: These are recipe ideas and include the ingredients I used with only 1 large avocado. Therefore, you will need to tweak each recipe to increase the serving size and simply season to taste – and customize – with the spices and condiments listed below each recipe. The only ingredients I caution you to be too liberal on are extra virgin olive oil and organic, raw honey.  Lastly, it is NOT necessary to stuff the avocado. Just eat the salads.

Avocado, Tomato, Feta and Herb Salad

Ingredients for 3 servings:
  • 1 large avocado, diced
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon balsamic vinegar (optional)
  • 1 oz feta crumble
  • 6 red cherry tomatoes, sliced in half
  • 6 yellow/golden cherry tomatoes, sliced in half
  • 1/3 cup chopped cucumber
  • 1/3 cup thinly sliced red onion
  • 1/3 cup chopped cilantro (or parsley)
  • juice from 1 lemon
  • sea salt to taste
  • pepper to taste
Steps:
  1. Toss all the ingredients in a bowl.  Mix together with a spatula or wooden spoon.
  2. Season to taste with sea salt & pepper.
Approximate macros for 1 of 3 servings: 156 calories, 5g protein, 10g carbs, 13g fat, 5g fiber, 2g sugar

Avocado & Quinoa Macaroni Salad

Ingredients for 3 servings:
  • 1 large avocado, diced
  • 1.25 cup cooked quinoa macaroni (or whole grain macaroni shells)
  • 1/3 cup 2% Greek yogurt
  • 2 tablespoons goat cheese (optional yet recommended)
  • 1/3 cup diced celery
  • 1/3 cup diced red onion
  • 1 teaspoon garlic (paste)
  • two pinches of fresh dill
  • sea salt to taste
  • pepper to taste
Steps:
  1. Toss all the ingredients in a bowl.  Mix together with a spatula or wooden spoon.
  2. Season to taste with sea salt & pepper.
Approximate macros for 1 of 3 servings: 175 calories, 8g protein, 20g carbs, 9g fat, 5g fiber, 2g sugar

Creamy Tex-Mex Guacamole

Ingredients for 2 servings:
  • 1 large avocado
  • 1 diced roma tomato
  • 1/3 cup diced red onion
  • 1/3 cup chopped cilantro
  • 1/2 jalapeno, diced (optional)
  • 1/2 teaspoon garlic (paste or minced)
  • juice from 1 lime
  • pinch of cumin
  • sea salt to taste
  • pepper to taste
  • lime juice to taste
Steps:
  1. Mash the avocado in a bowl with a fork. It should be smooth, yet chunky.
  2. Add the remaining ingredients to the bowl and mix together.
  3. Season to taste with sea salt & pepper.
Approximate macros for 1 of 2 servings: 144 calories, 4g protein, 13g carbs, 11g fat, 6g fiber, 3g sugar

Avocado, Carrot and Mixed Green Tropical Slaw

Ingredients for 3 servings: 1 large avocado, diced 3/4 cup mixed greens, finely chopped 3/4 cup (colorful) shredded carrots 1/3 cup thinly sliced red onion 2/3 cup chopped mango 1 tablespoon olive oil 1 tablespoon Bragg Apple Cider Vinegar sea salt to taste pepper to taste [336_mobile_middle] Steps: Toss all the ingredients in a bowl. Mix together with a spatula or wooden spoon. Season to taste with sea salt & pepper. Approximate macros for 1 of 3 servings: 172 calories, 3g protein, 16g carbs, 12g fat, 6g fiber, 7g sugar

Avocado Mini Fruit Salad

Ingredients:
  • 1 large avocado, diced
  • 6 large strawberries, chopped
  • 2/3 cup chopped peach
  • Syrup:
    • 2 sprigs mint, chopped
    • 1 tablespoon Bragg Apple Cider Vinegar
    • juice from 1 lime (or clementine)
    • 1.5 tablespoon organic, raw honey (to reduce the amount of sugar, you can substitute 1g, or packet, Stevia in the raw)
    • pinch of cinnamon
Steps:
  1. In a small bowl, mix together the ingredients for the syrup.
  2. Toss the remaining ingredients into a larger bowl. Mix together with a spatula or wooden spoon.
  3. Pour the sauce into the large bowl and mix together.
  4. Season to taste with cinnamon and mint, if desired.
Approximate macros for 1 of 3 servings: 139 calories, 3g protein, 20g carbs, 7g fat, 5g fiber, 14g sugar
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