Lettuce Avocado Salad

Lettuce Avocado Salad is a vibrant and simple avocado salad that’s both nutritious and flavorful. This dish pairs creamy avocado with crisp vegetables like lettuce, tomatoes, and red onions, all brought together with a tangy dressing. The smooth, buttery avocado perfectly complements the crunch of fresh veggies, creating a refreshing side dish or a light, wholesome meal on its own. Packed with heart-healthy fats, fiber, and essential vitamins, this avocado salad with lettuce is as nutritious as it is delicious. For an extra boost of flavor and texture, top it off with sunflower seeds and sesame seeds. It’s a versatile option that pairs beautifully with any main course!

Lettuce Avocado Salad Ingredients

• 1 cup Cucumber, cubed
• 4 Romanian Lettuce leaves
• ½ cup Cherry tomatoes, chopped
• 1 Small red onion, finely chopped
• ¼ cup Fresh parsley, chopped
• 6 Leaves of mint, finely chopped
• 2 Spring onions, finely chopped
• 1 Ripe avocado, chopped
• 1 teaspoon Sunflower seeds (garnish)
• 1 teaspoon Sesame seeds (garnish)

Ingredients for the Dressing

• 2 Tablespoons Extra-virgin olive oil
• The juice of ½ Lemon
• ⅛ teaspoon Salt
• ⅛ teaspoon Black pepper
• ¼ teaspoon Brown sugar

How to Make Lettuce Avocado Salad

1. Add all ingredients for the dressing in a bowl. Mix it well. Reserve
2. In a big enough bowl, add all chopped vegetables and herbs (except the avocado).
3. Add the sauce and mix it well.
4. Divide the salad into two bowls. Add the avocado on each bowl. Garnish with sunflower and sesame seeds. Serve Lettuce Avocado Salad immediately.

Recipe Tips

How to know if the avocado is ripe?

• Check the Skin Color: ripe avocados tend to have darker, almost black skin. If it’s bright green, it’s likely not ripe yet.
• Stem Test: Remove the small stem or cap at the top. If it comes off easily and reveals a greenish color underneath, the avocado is ripe. If it’s brown underneath, the avocado may be overripe.

What are the health benefits of avocado salad?

Avocados offer a variety of health benefits due to their rich nutritional profile:

1. Heart-Healthy Fats: Avocados are a great source of monounsaturated fats, particularly oleic acid, which helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), promoting heart health.
2. High in Fiber: They are rich in dietary fiber, aiding digestion, promoting gut health, and helping with weight management by keeping you fuller for longer.
3. Rich in Vitamins and Minerals: packed with essential nutrients like potassium, which helps regulate blood pressure, and vitamins C, E, K, and B6, which support immune function, skin health, and overall body maintenance.
4. Antioxidant-Rich: They contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
5. Anti-Inflammatory Properties: The healthy fats and phytochemicals in avocados help reduce inflammation in the body, which can support overall health and potentially reduce the risk of chronic diseases.
6. Promotes Healthy Skin: The vitamin E and healthy fats in avocados contribute to maintaining healthy, glowing skin and reducing the appearance of wrinkles and skin damage.

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