Avocado Tomato Salad With Lemon and Mustard Dressing

Recipe Image

Total Time:    10 minutes

Nutritional per serving
Calories: 160 kcal
Fat: 13 g
Protein: 1 g
Carbohydrates: 11 g

This rather splendid Avocado Tomato Salad has been ‘borrowed’ from one of my favourite restaurants in Dubai, Baker & Spice.

You see, a while back, with my website in mind, I started to develop the habit of seeking out top quality dishes in restaurants, asking the chef for the recipe, then trying to recreate it myself.

I’m no chef so more often than not I find the recreation part a tad challenging, but sometimes the recipe is so elegantly simple that it can be recreated perfectly.

Now that I’m following a ketogenic diet, I’m always on the look out for local restaurants with a good selection of low carb recipes and at the awesome Baker & Spice, there are many.

The beauty of this wonderful dish is that, with only 7 ingredients, it’s so easy that it can be put together in minutes.

Close up image of a healthy salad with avocado, tomato, spring onions, coriander and wholegrain mustard

A bit about avocado

Avocado is bit of a weird fruit which took me a while to appreciate. At first I couldn’t stand it, probably on account of the texture but also because I wasn’t waiting until it was fully ripe. If you’ve ever tried one before it’s ready then you’ll know what I mean!

But I persevered, mainly because I needed a daily staple to add to my keto recipe arsenal. Specifically, I needed something which was high in fat but low in saturated fat for reasons well documented in my Ketogenic Diet articles.

Per 100g, Avocado provides 160 kcal, 15g fat (2.1g saturated, 1.8g polyunsaturated and 10g monounsaturated fat 10g), 9g carbs, 7g fibre (c. 2g net carbs) and 2g protein.

As you can see from the nutrition facts avocado is relatively high in fat, however, it’s predominantly monounsaturated fat. To boot, whilst there’s a fairly high carb content, it’s offset by the high fibre content meaning the net carbs are very low making avocado ideal for anyone following a ketogenic diet.

That’s not the only reason to give this awesome avocado tomato salad a go, though, as there are a multitude of other health benefits on offer.

For example, avocados are thought to reduce inflammation, help regulate blood sugar and support against cardiovascular issues and even cancer. I covered this off a bit more extensively in my Avocado Super Series article so check that out for further reading if you’re interested.

Avocado Tomato Salad Ingredients

  • 2 medium sized avocados (flesh around 350g).
  • Around 10 cherry tomatoes
  • 3 spring onions
  • Handful coriander, leaves picked
  • Lemon juice from one fresh lemon
  • Pinch good quality salt (not table salt)
  • 1 teaspoon wholegrain mustard
  • Freshly ground black pepper

Directions

This one is so simple, just just need to chop everything up, mix in a bowl, and you’re good to go. That said, we’ve put together a video which shows how to do everything step by step. There’s also a particularly cool way to take the seed out of the avocado which you may not know about 🙂

Text Instructions for your Avocado Tomato Salad

  1. Remove the coriander leaves from their stalks, tear a few and finely chop the the rest.
  2. Chop the spring onions and cherry tomatoes.
  3. Cut the avocado into halves, remove the seed and then cut into quarters.
  4. Peal the skin off the avocado (they should peel like a banana if they are ripe enough), cut away any bruised parts and chop into cubes (around 2cm squared is good).
  5. To make the dressing, squeeze the juice from one lemon into a small bowl and mix with a heaped teaspoon of wholegrain mustard.
  6. Add all of the ingredients into a salad bowl, season with good quality, pink himalayan salt and freshly ground pepper.
  7. Mix carefully to try not to damage the avocado and viola, you have yourself an awesome avocado salad!

Tips & alternatives

If you’re a bit nerdy on the nutrition tracking (like me) then working out the numbers can be a bit tricky. I used MyFitnessPal to work out the nutrition but, if you use the same app, you may run into the problem of finding many different options for Avocado.

After a bit of research, I’ve landed on 100g avocado providing around 160kcal. Roughly, a medium sized hass avocado (about 11cm from top to bottom) weighs about 250g, the seed about 50g and the flesh around 175g.

I’ve used this to calculate the nutrition for the Avocado Tomato Salad recipe assuming it makes around 4 servings. However, if you’re as anal as me you may just wish to weigh out the bits of avocado and ignore the rest. On account of the high fat content avocado is relatively high in calories so if you’re trying to watch your numbers, it’s probably worth being mindful on the helping! 🙂

7-Jul 2017, by Lee Sandwith

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