Avocado salad with raspberries
It's a misconception that avocados cannot be enjoyed in a healthy diet because of their high fat content. Yes, they do contain a great deal of fat, but it is the good monounsaturated type. In this salad, the creaminess of avocado is complemented by fresh raspberries and a fruity vinaigrette.
Ingredients
Serves: 4
- 2 avocados
- 170 g (6 oz) mixed salad leaves, such as frisée, baby chard and lamb's lettuce
- 100 g (3½ oz) raspberries
- sprigs of fresh mint to garnish
- Raspberry vinaigrette
- 2 tbsp extra virgin olive oil
- 1½ tbsp raspberry vinegar
- 1 tbsp single cream
- finely grated zest of ½ orange
- ½ tsp orange juice
- pinch of caster sugar
- salt and pepper
Method
Prep:10min ›
Ready in:10min
- Put all the ingredients for the raspberry vinaigrette in a large salad bowl, adding salt and pepper to taste, and whisk to mix.
- Halve the avocados and remove the stone, then peel and dice the flesh. Drop immediately into the dressing and turn to coat, to prevent the avocado from turning brown.
- Add the salad leaves to the bowl and toss gently with the avocado. Scatter over the raspberries and garnish with mint sprigs. Serve at once.
Some more ideas for avocado salads
For an Italian-style avocado and mozzarella starter salad, thickly slice each avocado half horizontally and arrange on 4 plates with 140 g (5 oz) sliced mozzarella cheese. Sprinkle with 100 g (3½ oz) sliced sun-dried tomatoes, then drizzle 1 tbsp extra virgin olive oil, or oil from the jar of tomatoes, over each serving. Season with pepper and garnish with fresh basil leaves. * For an avocado and grapefruit salad, make the vinaigrette as in the main recipe, but replace the raspberry vinegar with pink grapefruit juice and omit the orange juice. Use watercress or rocket, or a mixture of watercress and baby spinach leaves, instead of mixed salad leaves, and 1 large pink grapefruit, peeled, divided into segments and each segment cut in half, instead of raspberries. Toss the grapefruit with the avocado and leaves. * Make a tropical avocado and mango salad. Line 4 plates with cos or romaine lettuce leaves. Cut each avocado half horizontally into thin slices and arrange on the plates with 1 thinly sliced, large ripe mango. Scatter 3 chopped spring onions over the top. Drizzle each salad with 1 tbsp extra virgin olive oil and 1–2 tbsp orange juice, and dust lightly with cayenne pepper.
Plus points
Avocados are high in oleic acid, which helps to lower levels of the ‘bad’ LDL cholesterol while raising levels of the ‘good’ HDL cholesterol. Just one avocado provides half the recommended daily intake of vitamin B6. They also provide useful amounts of vitamin E and potassium. * Raspberries are an excellent source of vitamin C and also provide useful amounts of vitamin E.
Each serving provides
B1, B6, C, E, niacin * B2, folate, copper, potassium
