Avocado Salad

 

Ingredients for Avocado Salad

The ingredients for this refreshing avocado salad are:

• 1½ cups green pumpkin seeds
• ½ teaspoon chili powder
• ½ teaspoon olive oil
• A pinch of salt
• ½ cup sliced radishes
• ½ cup chopped green onions
• ¼ cup fresh herbs (cilantro, parsley, basil, or dill)
• 1 medium chili pepper (seeded and finely chopped)
• 4 large ripe avocados
• ½ cup fresh lemon juice
• 2 tablespoons olive oil
• 2 teaspoons honey
• 1 teaspoon salt
• Lemon zest for garnish

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Steps to Prepare Avocado Salad

1. Prepare All Ingredients in Advance
   Since avocados oxidize and turn brown quickly after being cut, it’s best to have everything ready beforehand.

2. Toast the Pumpkin Seeds

   • Heat a large skillet over medium heat. Add the pumpkin seeds and stir frequently, ensuring they don't burn. Toast them until they start turning golden at the edges and make slight popping noises (about 3–5 minutes).
   • Remove the skillet from heat, then mix in chili powder, olive oil, and a pinch of salt. Set aside to cool.

3. Combine the Fresh Ingredients

   • In a bowl, mix together the sliced radishes, green onions, fresh herbs, and chili pepper. Set aside.

4. Prepare the Dressing

   • In a small bowl, whisk lemon juice, olive oil, honey, and salt until well combined. Set aside.

5. Slice the Avocados

   • Halve the avocados and remove the pits. Cut each half into quarters. Carefully peel the quarters and slice them into long strips or cubes as desired.

6. Assemble the Salad

   • Arrange the avocado slices in a medium serving bowl or on a platter. Drizzle the dressing over the avocado.
   • Toss the toasted pumpkin seeds with the herb mixture and sprinkle it generously over the avocado.

7. Garnish and Serve

   • Finish by garnishing with fresh lemon zest. Serve immediately and enjoy!

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Nutritionist’s Notes

• Rich in Antioxidants and Healthy Fats
  Avocado salad is loaded with antioxidants and heart-healthy fats, which are excellent for boosting immunity and overall well-being.

• Mind Your Salt Intake
  Avoid adding too much salt to keep the dish heart-friendly. The tangy lemon enhances the flavor naturally.

• Proper Hygiene
  Ensure the avocados and vegetables are washed thoroughly before preparation.

• Benefits of Pumpkin Seeds
  These seeds are diuretic, may alleviate bladder issues, and can help eliminate intestinal parasites.

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Avocado Salad for Specific Health Conditions

1. Diabetes
   Avocados are rich in monounsaturated fats and are a recommended option for people with diabetes. They contain minimal carbohydrates and have no significant impact on blood sugar levels. However, portion control is essential—half an avocado per day is ideal.

2. Heart Health
   With their monounsaturated fats, avocados help raise good cholesterol (HDL) and lower bad cholesterol (LDL), making them a heart-friendly choice.

3. Pregnancy
   Avocados provide essential fatty acids and nutrients that support the health of both mother and baby. They are filling and offer a wide range of vitamins and minerals beneficial during pregnancy.

Enjoy this versatile and nutritious dish as part of a healthy diet!