Avocado salad recipe. Calorie, chemical composition and nutritional value.

Avocado is a fairly nutritious and satisfying fruit, and with its help you can lose extra pounds in a short period of time.

The avocado is native to Mexico and Central America, where it is called the “alligator pear” due to its lumpy, dark green skin that looks like crocodile skin.

In addition, the effect of this fruit on the body allows you to maintain weight and not gain it again. Despite its high calorie content, avocado is capable of not only burning fat, but also completely ridding the body of it.

Diet salad with avocado. Diet salad with avocado.

Ingredients:
Bell pepper - 1 pc., tomatoes - 2 pcs., cucumbers - 2 pcs., radishes - 8-10 pcs., avocado - 2 pcs., garlic - 3-4 cloves, soy sauce, salt, basil, parsley .

Avocado salad is a dietary vegetable salad. Avocado contains vitamins C and K, potassium, its calorie content is 118 kcal per 100 g. Wash the cucumbers and cut into large strips. Wash the radishes, trim off the ends, cut into slices. Peel the avocado, remove the pit and cut into cubes.

Wash the pepper, remove the seeds, cut into strips. Bell peppers are rich in ascorbic acid (vitamin C) and have many health benefits. Cut the tomatoes into slices.

Mix all the vegetables and avocado, peel the garlic and squeeze into the salad, lightly salt, sprinkle with basil and parsley (you can use both fresh and dried herbs), pour over soy sauce. Diet salad is ready with avocado!

Main conclusions

Avocado is a key ingredient in dietary dishes. During weight loss, it provides the body with healthy fats, vitamins and microelements. The balanced composition of such a product provides the following properties:

• significantly accelerates the process of breaking down subcutaneous fat, increases overall activity;
• maintains healthy insulin levels, a decrease in which can lead to obesity;
• provides fairly rapid saturation and promotes the gradual removal of toxic substances from the body;
• microelements in the composition activate the body's immune defense and promote safe weight loss.

Thanks to its universal taste, the fruit goes well with many foods. You can add other vegetables, a variety of herbs, citrus fruits, cheeses, etc. to salads with this fruit.

Do you often prepare salads with avocado? Share your favorite recipes for the diet menu in the comments.

Diet salad with avocado and egg. Diet salad with avocado

A quick way to prepare a delicious and original avocado salad in 10 minutes

If you have decided to make adjustments to your diet, then you have probably become interested in all sorts of dietary versions of dishes. As an option, today I suggest you prepare a diet salad with avocado; a recipe with a photo will help you quickly and easily cope with the task.

Polyunsaturated fatty acids, which are part of avocado, have a beneficial effect on the entire body, avocado contains a lot of useful microelements and nutrients, but sugar and various harmful fats are completely absent here, which makes avocado a dietary fruit. Be sure to add avocados to salads and sandwiches, choose soft, ripe fruits.

In addition to avocado, I suggest adding fresh vegetables to the salad - cucumber, cherry tomatoes, sweet red onion, lettuce. To dress the salad, you can literally use a couple of drops of oil and lemon juice.

This salad is perfect for lunch or dinner; you can complement the salad with boiled chicken or steamed fish.

Ingredients :

• avocado – ½ piece;
• cherry tomatoes – 6-7 pcs.;
• fresh cucumbers – 1-2 pcs.;
• lettuce leaves – 5-6 pcs.;
• red onion – ½ pcs.;
• lemon – ½ piece;
• greens - to taste;
• olive oil – 1 tsp;
• salt, pepper - to taste.

Cooking process

Prepare lettuce leaves - wash and dry, tear the leaves with your hands and spread throughout the plate.

Wash and dry the cherry tomatoes, cut the cherry tomatoes into slices or cut in half. Arrange tomato slices on top of lettuce leaves.

Cut fresh cucumber into thin slices, roll into rolls and place between tomatoes. Rinse and dry some greens, chop and sprinkle on the salad.

Choose a ripe, soft avocado - cut in half and remove the skin. Cut the avocado into slices and place on the vegetables.

Add a few strips of sweet red onion on top and garnish the salad with lemon wedges if desired. Sprinkle the salad with salt and a pinch of pepper, additionally sprinkle with lemon juice and olive oil.

Serve the salad right away!

Enjoy your meal!

Diet salad with avocado and shrimp. Salad with shrimp and avocado

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Salad with shrimp and avocado is a very delicious and light salad that has an extremely beneficial effect on digestion and contains many useful substances and vitamins! Calorie content of salad with shrimp and avocado - 326 kcal per 100 g

Recipe

To prepare you will need:

• Shrimp 500 g
• Avocado 1 pc.
• Purple onion 1 small head
• Tomato 2 pcs.
• Olive oil 2 tablespoons
• Lime 1 pc.
• Greens to taste: cilantro, green onions, parsley

Preparation of salad with shrimp and avocado

Finely chop the onion and marinate in the juice of half a lime, add a pinch of salt and black pepper.

Boil the shrimp in salted water and remove the shell. Cut the avocado into two halves, remove the pit, and make slits in the flesh. Then carefully remove the pulp with a tablespoon.

Cut each shrimp into 2-3 parts, mix with avocado, pickled onions, diced tomatoes, add chopped herbs.

Mix thoroughly, squeeze the remaining lime wedge, add a little sea salt, and dress the salad with olive oil.

Shrimp and avocado salad is ready! Now you can find out the recipe for diet tuna salad.

Avocado salad recipe for diet. How to cook?

1. Wash the avocado, peel, remove the pit and mash with a fork (or in a blender) until smooth. Add lemon juice, olive oil to it and mix well.
2. Spread creamy avocado dressing on whole grain bread.
3. Top the toast with tomato slices, chopped cilantro and cheese.
4. Drizzle pesto over avocado toast before serving.

Prepare healthy avocado dishes every day to stay healthy and young!

Love yourself and what you eat!

Prepared by Tatiana Krysyuk

Natasha.Isa. Calories:

Not specified Cooking time:

Not specified Avocado dishes are popular in all countries, but here this fruit is only now becoming popular. Based on it, housewives learned to prepare new and interesting dishes: sandwiches, canapés, salads and rolls. Today we’ll talk about salads that you can prepare at home. Increasingly, there is a need to prepare dietary salads, since everyone is watching their figure and counting calories. Avocado will help you prepare dietary dishes, including salads. Avocado contains a lot of useful vitamins and microelements, helps fight excess weight and fat deposits. Preparing a diet salad with avocado is a pleasure - it’s quick, easy and simple. Take note of today's recipe with photos to make your diet menu more varied. Try this one too

salad with avocado and fish

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Necessary products: - 1 avocado, - 180 grams of tomato, - 2-3 tables. l. lemon juice, - 2 cloves of garlic, - 3-4 tablespoons. l. olive oil, salt and pepper to taste.

For salads, the avocado should be ripe and soft, then it will be easy to cut it into 2 halves, remove the pit and peel it. Cut the prepared avocado into thin slices or slices.

Chop the tomatoes in any shape: medium cubes, slices or slices.

Mix tomatoes, avocado, add finely chopped garlic cloves and immediately pour lemon juice over the salad. This procedure is simply necessary, otherwise the avocado will darken and lose its bright original color.

Season the salad with a little salt and pepper to improve the aroma, then pour olive oil over the dish. Since avocado itself does not have a very pronounced taste, tomatoes, garlic and lemon juice with olive oil will give it new shades of aromas. And avocado, in turn, will bring a delicate and soft taste to the salad. I'm sure you'll like it and this one is no less tasty.

very tasty salad with seafood and avocado

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We serve the finished avocado salad immediately to the table, it is so fresh, aromatic, and, more importantly, dietary.

Bon Appetite!

Greetings, readers of my blog! I have one question for you: do you love avocados as much as I love them? In my opinion, it is impossible not to fall in love with this fruit. Therefore, I invite you to talk about it today. And I’ll share the recipe - diet salad with avocado.

But, before moving on to the recipes, I will tell you about the benefits of this valuable fruit. Where did it come to us from and how to use it.

Final tips

Despite the high calorie content of avocado, salads based on it can be eaten for dinner - there are not many carbohydrates in such salads, and you should not be afraid of healthy fats in such quantities.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Diet corn salad. Diet salads with canned corn

It is not for nothing that canned corn is considered a valuable dietary product - 100 grams of the product contains no more than 60 calories.
After heat treatment and preservation, corn retained a significant content of useful substances - vitamins A, B, C, PP, as well as potassium, calcium, sodium, iodine, fluorine, phosphorus. Unfortunately, not everyone knows about the beneficial properties of canned corn and consumes it regularly. We offer you several recipes for canned corn dishes. Corn, bean and sweet pepper salad

Canned beans and corn - 1 can each; Sweet pepper – 1 piece; Salt, vegetable oil;

1. Drain liquid from cans of beans and corn. You can use beans both without sauce and with sauce - in this case, do not pour the sauce from the beans, but use it as a dressing along with vegetable oil. 2. Mix beans and corn. 3. Finely chop the pepper, season with oil and salt. 4. Stir. If desired, you can add croutons, ham, etc. to the salad.

Corn and mushroom salad

Canned corn, fresh champignons/oyster mushrooms – 200 grams each; Boiled egg, onion - 1 piece each; Vegetable oil – 3-4 pieces; Sugar, bay leaf, pepper, herbs, salt;

1. Wash the mushrooms, cook them in boiling water with spices. 2. Drain the broth, cut the mushrooms and egg into cubes, mix them. 3. Finely chop the onion, mix it with egg, corn, and mushrooms. 4. Season with oil, add spices to taste, stir. 5. Decorate with greenery. Salad with corn and cheese Ingredients:

Corn – 200 grams; Cheese – 50 grams; Sesame – 20 grams; Lettuce leaves – 1 bunch; Wine vinegar and olive oil - 2 tbsp each. spoons; Mustard – 1 teaspoon; Garlic – 2 cloves;

1. Wash the salad leaves and dry them thoroughly on napkins; 2. Tear the leaves into large slices. 3. Prepare a dressing from vinegar, olive oil and mustard. Add pressed garlic to it. 4. Thinly slice the cheese, add lettuce leaves, sesame seeds and corn. 5. Add dressing to the salad and mix.

What fruit goes best with: selecting ingredients

The unusual and versatile taste of avocado allows it to be used in preparing various dishes. In salads, the product should be combined with fresh vegetables and herbs; the most delicious option is with tomatoes and cucumbers.

Most fruits also harmonize their taste characteristics with avocados. In salads, the fruit should be supplemented with citrus fruits - orange, tangerine, grapefruit, etc.

When adding meat or fish fillet to an avocado, you should take into account the fat content of the fruit and choose lean options (chicken, turkey, lean veal, cod, etc.).

When combining avocado with other ingredients in a salad, the oil dressing becomes optional. You can get by with spices or savory sauces based on citrus juice, fermented milk drinks, etc. The natural fat content of the fruit will make the taste of the dish as delicate and harmonious as possible.

Low-calorie salad with avocado. The best recipes: diet avocado salad

Avocado is very often used in various salads. Moreover, this ingredient can be an excellent addition to both fish, meat, vegetable and fruit salads - it is truly universal and will add piquancy to any dish!

Despite the fact that avocado fruits contain quite a lot of calories, you can also prepare a diet salad with avocado.

This product is quite often included in the menu of various diets, as it is very beneficial for the body, creates a feeling of satiety and has a positive effect on the functioning of internal systems and organs. Moreover, regular consumption of avocados promotes rapid weight loss.

And, of course, we must not forget about the simple fact that avocado, among other things, has an amazing taste, so it will make any dish truly delicious!

Diet avocado salads

We invite you to familiarize yourself with the recipes for the healthiest and lowest-calorie dishes prepared with the addition of a component so beloved by gourmets.

Such salads are perfect for a proper nutrition system; they can act as hearty breakfasts, lunches and dinners - at your discretion. The dishes are well balanced, as they saturate the body with a good portion of complex carbohydrates, healthy polyunsaturated fats (have a good effect on the cardiovascular system and help in the fight against excess weight) and proteins. In addition, such a portion will be an excellent source of fiber, vitamins, minerals and trace elements!

Salad with squid and avocado

Required ingredients:

• 1 avocado;
• squid carcass;
• parsley;
• 1 tablespoon soy sauce;
• 2 fresh tomatoes.

The avocado needs to be peeled, the pit removed and the fruit thinly cut into slices. Clean the squid from film and cartilage, and then boil in lightly salted water for 5 minutes. Cut the finished squid into rings and mix with avocado.

To prepare the dressing, mix soy sauce with tomato pulp (to make it easier to peel, you can scald the vegetables with boiling water). Add the mixture to the remaining ingredients and sprinkle with chopped parsley.

Chicken and Avocado Salad

Required ingredients:

• 1 avocado;
• 300 grams of chicken breast;
• a bunch of lettuce leaves;
• 2-3 cherry tomatoes;
• aromatic herbs or any spices and seasonings (to your taste).

Boil the chicken fillet, cool and cut into cubes. Peel the avocado, remove the pit, cut the flesh into cubes. Tear the lettuce leaves with your hands and cut the cherry tomatoes into thin slices.

Place lettuce leaves on the bottom of the plate, chicken, cherry tomatoes and avocado on top. Drizzle with a little light mayonnaise and sprinkle with spices.

Salmon and avocado salad

Required ingredients:

• 1 avocado;
• 100 grams of feta cheese;
• 3 boiled chicken eggs;
• 200 grams of salmon (lightly salted);
• diet mayonnaise;
• salt and pepper (to taste);
• cherry tomatoes and lettuce (optional, for decoration).

Peel the avocado, remove the pit, and finely chop the pulp. Also cut the salmon fillet into small cubes and crumble the feta cheese. Separate the egg whites from the yolks. Cut the whites into small cubes, and finely chop or grate the yolks. Place avocado in a salad bowl, then cheese, then salmon, then whites, and top with yolks. Each layer needs to be slightly salted, peppered and greased with light mayonnaise. This dish is served with lettuce and fresh cherry tomatoes.

Salad with cucumber and avocado

Required ingredients:

• 1 avocado;
• 2 fresh cucumbers;
• 1 boiled egg;
• fresh lettuce or Chinese cabbage;
• mayonnaise or butter, salt, pepper, seasonings (to taste).

Cut all ingredients into small pieces and mix in a salad bowl. Add salt, your favorite spices, season with olive or other vegetable oil (can be replaced with dietary mayonnaise), mix thoroughly.

Salad with tomatoes and avocado

Required ingredients:

• 1 avocado;
• 2 fresh tomatoes;
• 100 grams of feta cheese;
• a bunch of fresh herbs;
• olives (pitted).

Peel the avocado, remove the pit, and finely chop the pulp. Cut the tomatoes into slices and the cheese into cubes. Finely chop the fresh herbs, mix all the ingredients, add about 5-7 olives, spices and a little olive oil, and then mix thoroughly.

Salad with red fish and avocado

Required ingredients:

• 1 avocado;
• 200 grams of red fish (any to your taste);
• 1 fresh cucumber;
• a tablespoon of red caviar;
• fresh greens.

Peel the cucumber and avocado, cut all the ingredients into approximately equal pieces, add a little salt, add a few spoons of olive oil, and mix thoroughly. Using a special mold or just with your hands, shape the dish into a circle, and place red caviar on top and sprinkle with fresh chopped herbs.

Salad with cheese and avocado

Required ingredients:

• 1 avocado;
• 100 grams of hard cheese;
• 2 boiled eggs;
• 4 cherry tomatoes;
• green salad;
• onion.

Cut the cheese and eggs into small cubes, peel the avocado and cut the pulp into approximately the same pieces. Chop the greens and cut the cherry tomatoes in half. Mix all ingredients in a salad bowl, add salt, pepper and a little olive oil.

Tuna and Avocado Salad

Required ingredients:

• 1 avocado;
• a can of canned tuna;
• a head of red onion;
• half a green apple;
• a teaspoon of red caviar;
• 1 lime;
• several cherry tomatoes;
• fresh greens.

Cut the avocado in half and remove the pit. Then use a spoon to remove the pulp from the fruit. Do not throw away the peel - it can be used as a mold for the finished dish. Mash the tuna and avocado pulp with a spoon, finely chop the red onion, peel the apple and grate it. Mix all the ingredients, add red caviar, season with a small amount of diet mayonnaise, salt and pepper. Sprinkle the finished dish with chopped herbs and serve with cherry tomatoes and lime slices.

Expert opinions on the effect of fruit on weight loss

Alexander Voinov, nutritionist, nutrition consultant at the WeGym fitness center chain (link)

Avocado can be included in the menu of many diets - even a high amount of fat does not prevent it from burning subcutaneous fat. The product improves metabolic processes and promotes long-term saturation. Of particular benefit for women is a positive effect on the skin, nails and hair (since during strict diets their condition can worsen from a lack of nutritional components).

However, you should start taking this product with great caution, since it is an exotic fruit. This nuance is especially true for nursing mothers who are planning a diet menu. The rich composition of the product can cause digestive difficulties in women and breastfed children.

In case of acute liver diseases, it is also worth excluding avocado from the diet, since it can overload this organ.

Kristina Lobanovskaya, experienced doctor, practicing nutritionist (link)

This fruit contains no fructose compounds, but the calorie content still remains high due to fat. But avocado is still an integral element of diets and proper nutrition. The secret is this: healthy fats in the fruit are quickly processed in the body and used to maintain metabolic processes without being deposited with extra centimeters on the waist.

The key characteristic of the avocado diet is the rapid burning of fat deposits and the gradual elimination of excess fluid. This action causes a noticeable decrease in the volume of the waist and hips in a short period of time. Also, thanks to a diet based on exotic fruit, you can get rid of puffiness due to its diuretic effect.

Elena Kalen, nutrition expert, author of weight loss training (link)

The product has a unique vitamin composition. Avocado is a valuable source of vitamins and minerals that the body needs during dieting and any stressful conditions. Due to the high content of antioxidant substances and carotenoids, the fruit is able to strengthen the immune system, suppress chronic inflammation and reduce the risk of arthritis. The high concentration of plant fiber inside this fruit explains its dietary properties - the product normalizes the functions of the gastrointestinal tract, accelerates metabolic processes and has a positive effect on hormonal levels (since with excess weight there is often an imbalance of hormones).

The fruit itself and its oil are leaders in the percentage of monounsaturated fats. Such substances significantly improve the quality of absorption of other nutritional compounds. For example, if you add avocado to a traditional salad of cabbage, carrots and apples, you no longer need oil.

Dietary salads with meat. Diet Japanese salad

It is very unusual and very tasty. You can safely serve it on a festive table; guests will really like it.

Ingredients

• Harusame noodles (funchose) - 50 g
• Eggs - 2 pcs.
• Cucumbers – 100 g
• Chicken breast (boiled) - 100 g
• Green onion – 30 g
• Chili pepper - ½ pc. (taste)
• Roasted sesame seeds - 1-2 tsp

Refueling:

• Soy sauce - 2 tbsp
• Lemon juice - 2 tbsp
• Sesame oil - 1 tbsp
• Sugar - 1 tbsp

Preparation

Boil water and add noodles to it. Check the packaging for cooking time.

Do not digest it for more than the allotted time, otherwise it will spread and resemble a not-so-appetizing substance that is familiar to every person.

Some types can simply be soaked in boiling water.

When the noodles are ready, place them in a colander to drain thoroughly. It will be flexible, transparent, it is not for nothing that it is called glass.

Using a knife, cut it randomly so that it is not so long and place it in a bowl. We cut all other ingredients into strips: chicken breast, cucumbers, green onions. Only the chili pepper can be finely chopped.

Next, take two eggs, break them into a container, add salt and shake.

Bake thin egg pancakes from the resulting egg mass; you will get 2-3 pieces, depending on the size of the pan.

We also cut these pancakes into thin strips. Let's not forget about the roasted sesame seeds.

Mix all the ingredients and fill with this mixture: 2 tbsp. spoons of soy sauce, 1 tbsp. a spoonful of sesame oil, lemon juice and sugar (shake everything well until the sugar dissolves).

Stir and you're done!

Dietary winter salad. Dietary salad “Winter”

Dietary winter salads are very useful both for those who do not want to gain excess weight, and for those who want to replenish their diet with vitamins. Salads can be very diverse, because today almost everyone can afford to buy fruits and vegetables that are grown both in our country and in warm distant countries. For those who are concerned about their figure and prefer to eat healthy and wholesome food, without any additives, I offer a simple dietary chicken breast salad that can be prepared very quickly. This dietary salad for dinner is suitable both as a separate dish and as an addition to a side dish. Scientists around the world have agreed that store-bought mayonnaise, even low-calorie ones, are harmful to health, since they contain many different additives, etc. So what to dress a diet salad with? Of course, you can make homemade mayonnaise yourself, but you will have to spend a lot of time on it. There are other options: low-fat sour cream or natural yogurt without additives (fruits and sugar) can serve as a dressing. If you want something healthy, and you haven’t decided what else to season your diet salad with, add a little lemon juice with a spoon of olive oil. This will add piquancy to the dish. And so is the dietary chicken breast salad itself. Calorie content of 100 grams is 85 kilocalories. To prepare it you need the following ingredients:

Boiled chicken breast without skin - 300-350 grams Green small apples 2 pieces - 300 grams Fresh cucumbers 2-3 pieces. — 300 grams Olives 6-8 pieces (need to be cut in half) A little ground black pepper. For decoration - a few sprigs of parsley or dill

We cut the chicken breast into neat cubes and cucumbers. Using a coarse grater, grate three peeled apples and cut the olives into several pieces. Mix everything and add sauces. This dietary and very tasty salad can be prepared in 5-10 minutes.

Sauce: For the sauce, take 200 grams of low-fat sour cream and mix it with a pinch of pepper and salt.

Avocado for weight loss: benefits and harm

The fruit contains approximately 75% fatty acids, which indicates a high fat content of the product. However, ripe avocados are successfully used in the fight against excess weight. Beneficial substances from the fruit regulate metabolism, accelerate body cleansing processes and are characterized by fat-burning properties.

At the same time, avocados have absolutely no sugar and no cholesterol. The fruit is also rich in vitamins of various groups and minerals (potassium, calcium, phosphorus, magnesium, etc.), which have a positive effect on all body systems. Other useful properties:

1. Thanks to the carnitine in the fruit, it accelerates the process of breaking down adipose tissue and increases the energy potential of cells.
2. Regulates insulin levels - a lack of this substance leads to obesity and diabetes.
3. Avocado fiber is essential for weight loss. It provides quick saturation, helps eliminate toxins, and improves the appearance of the skin.
4. The minerals in the composition increase immunity and overall activity, promote safe and rapid weight loss.
5. Vitamin E has antioxidant properties, improves skin tone and helps eliminate sagging when losing weight.

Avocado is a very popular product among athletes - folic acid from the fruit helps with proper muscle formation and weight loss. Fatty acids make it easier to tolerate cardio and promote natural recovery between hard workouts.

However, the fruit has some disadvantages - the skin and pit are characterized by toxic properties. For this reason, avocado pulp should be thoroughly peeled before consumption. But there is no need to overuse the product - a large amount of fat and a saturated composition can cause heaviness in the stomach, an allergic reaction and weight gain. The fruit should be gradually introduced into the diet and consumed in small portions. Exotic fruits are contraindicated in the presence of problems with the pancreas and inflammatory processes in the gastrointestinal tract.

Note! A menu with avocados for weight loss is not suitable for children under 16 years of age and people over 50 years of age.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet