Diet salad with avocado recipe. Diet salads with avocado: recipes and recommendations

Today, grocery stores offer a wide variety of dietary products. Avocado appeared on our shelves relatively recently, but has already won its place in almost every dietary food system. In our article, we will look at recipes with avocados for weight loss and find out what are the benefits of this fruit.

What is an avocado?

Mexico is rightfully considered the birthplace of the avocado. The first seedlings with fruits were seen there. Today, this fruit grows in Chile, the USA and Africa.

Description of the fruit

Due to the tart taste of avocado, many consider it a vegetable. Exotic "pear" is an oval dark green fruit with an uneven surface. Inside, the fruit has a large round bone and an oily, dense pulp that has a pale greenish tint. Only the pulp is eaten, which has a slightly sweet astringent taste, vaguely reminiscent of a turnip.

Composition of avocado

Despite its nondescript appearance and taste, avocados are superior in vitamins, minerals and trace elements to many fruits and vegetables. This fruit is rich in substances such as:

B-group vitamins;
cellulose;
ascorbic and folic acids;
iron;
calcium;
phosphorus.

avocado calories

A raw avocado has only 160 calories per 100 grams of product. That is why this fruit is ideal for diets and fasting days. But, undergoing heat treatment, the avocado becomes more high-calorie - 180 kcal per 100 grams of steamed or boiled product.

How many avocados can you eat per day on a diet?

Despite all the benefits of avocados, it is not at all worth consuming the fruit in large quantities. If you do not suffer from diseases of the gastrointestinal tract, and you do not have an allergic reaction or intolerance to this fruit, the maximum daily allowance should not exceed one piece per day. In other cases, it is worth reducing the amount of avocado consumed to ½ per week.

avocado - the most useful vitamin product for dietary nutrition

Avocado Diet Recipes

There are many avocado diet recipes with which you can not only lose weight, but also significantly diversify your diet without harming your figure. Consider the most popular avocado recipes.

Smoothie with avocado

Avocado smoothies are one of the most popular slimming treats. This is a great option for breakfast, as the preparation of a cocktail does not require special skills and time. To make smoothies we need:

avocado - 1 pc;
wheat germ - 100 gr;
kefir - 150 ml;
honey - 20 gr.

Peel the avocado, remove the pit and cut into small pieces. Then we throw the fruit into a blender, add wheat germ and honey, carefully grind to a homogeneous consistency. Add kefir to the resulting mass and mix. If desired, you can add fresh mint and use the smoothie as a cooling drink.

Guacamole with avocado

Guacamole is a traditional Mexican thick sauce based on avocado pulp and seasonings. It is ideal as a diet pate for bread and toast, as well as dressing for vegetable salads. Of the ingredients we need:

ripe avocado - 2 pcs.;
lemon - ½ pc.;
fresh herbs (dill, parsley, cilantro) - 120 gr;
coriander and salt - to taste.

Peeled, pitted avocados are mashed with a fork until mushy. Then finely chop the greens and add it to the fruit. Squeeze the lemon juice into the resulting mass (it is possible together with the pulp), sprinkle with spices and mix thoroughly. We insist in the refrigerator for an hour and the product is ready for use.

Salads with avocado for weight loss

In the summer season, various dietary salads are especially relevant. Consider several options for these dishes with avocados.

Chicken with avocado

Chicken and avocado salad is great as a full dinner. It balances all the microelements necessary for the diet, as well as proteins that contribute to muscle tone during training. To prepare we need:

avocado - 1 pc.;
chicken fillet - 120 gr;
cherry - 100 gr;
pear - 1 pc.;
soy sauce, olive oil - to taste.

First you need to boil the chicken fillet in unsalted water. While the bird is cooling, chop the peeled avocado and pear into strips. Then add halved cherry tomatoes and chicken fillet. Dress salad with dressing and oil, mix thoroughly. The dish is ready.

Tuna with avocado

Tuna salad with avocado is great not only as a diet dish, but also as a light snack on the festive table. To prepare this recipe you need to take:

avocado - 1 pc.;
tuna, canned in its own juice - 1 can;
sour apple - 1 pc.;
ground walnuts - 50 gr;
dill - 10 gr;
salt, natural yogurt without sugar - to taste.

Cut the apple and avocado into strips, add the walnuts. When using canned tuna for salads - just add the contents of the can to the fruit, if the fish is cut into pieces - you should first mash it with a fork. Dress the salad with yogurt, add herbs and salt, then mix thoroughly.

Arugula with avocado

Arugula and avocado are one of the most sought-after ingredients in dietary nutrition. Consider a vitamin light salad recipe based on these products. To prepare the dish we need:

avocado - 1 pc.;
arugula - 200 gr;
red onion - 70 gr;
boiled quail eggs - 3 pcs.;
pine nuts - 20 gr;
salt, olive oil - to taste.

Rinse the arugula thoroughly and pat dry. Cut the avocado into thin slices and add to the salad. Send red onion and pine nuts cut into half rings there. Drizzle salad with olive oil and salt. When serving, you can sprinkle with lemon juice.

Calamari and avocado

A delicious salad with seafood and avocado is ideal as a light dinner. To prepare this recipe, we need the following ingredients:

avocado - 1 pc.;
squid - 300 gr;
iceberg lettuce - 100 gr;
tabasco - on the tip of a knife;
lime - ½ pc.;
salt, vegetable oil - to taste.

First you need to boil the squid. To do this, it is enough to throw the cleaned carcasses into boiling water for 3-4 minutes, but not longer. Otherwise, the seafood will turn into a "rubber" substance. Then chop the squid into strips, add a finely torn iceberg and avocado slices to them. Dress with Tabasco salad, lime juice and butter.

Vegetables with avocado

Vegetable salad with avocado will serve both as an independent dietary dish and as a side dish for poultry. For this we take:

avocado - 1 pc.;
sweet pepper - 100 gr;
fresh gherkins and tomatoes - 70 gr each;
sorrel - 50 gr;
fresh herbs - 30 gr;
lemon juice, salt - to taste.

We cut the vegetables into cubes, add chopped greens and sorrel to them. Then we peel the avocado, remove the stone and also cut into cubes. The fruit must be sprinkled with lemon juice to maintain an attractive appearance of the product. Add the avocado to the salad, salt and mix thoroughly.

When choosing an avocado in a supermarket, you should take a closer look at the appearance of the product. The fruit should be covered with a dense, elastic skin without soft spots and moldy plaque.

Avocado is very often used as part of various salads. Moreover, this ingredient can be an excellent addition to both fish, meat, vegetable, and fruit salads - it is truly versatile and will spice up any dish!

Despite the fact that avocados contain quite a lot of calories, you can also prepare a dietary salad with avocados.

This product is often included in the menu of various diets, as it is very useful 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 contributes to the rapid process of weight loss.

And, of course, we must not forget the simple fact that avocados, among other things, have a simply amazing taste, therefore they will make any dish truly delicious!

Dietary avocado salads

We invite you to familiarize yourself with the recipes for the most healthy and low-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. Meals are well balanced, as they saturate the body with a good portion of complex carbohydrates, healthy polyunsaturated fats (good for 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.

Avocados need to be peeled, remove the stone and cut the fruit into thin slices. Clean the squid from the film and cartilage, and then boil in lightly salted water for 5 minutes. Cut the finished squid into rings, mix with avocado.

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

Salad with chicken and avocado

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.

Put 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.

Salad with salmon and avocado

Required Ingredients:

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

Peel the avocado, remove the pit, finely chop the flesh. 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 the yolks or grate.
Put avocado in a salad bowl, then cheese, then salmon, then proteins, and on top - 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 Beijing cabbage;
mayonnaise or butter, salt, pepper, seasonings (to taste).

Cut all the 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 diet 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, finely chop the flesh. Cut the tomatoes into slices, and the cheese into cubes. Finely chop 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 the same pieces, salt a little, add a few tablespoons of olive oil, mix thoroughly. With the help of a special mold or simply with your hands, give the dish the shape of a circle, and put 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;

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

Salad with tuna and avocado

Required Ingredients:

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

Cut the avocado in half and remove the pit from it. Then, using a spoon, 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. 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, serve with cherry tomatoes and lime slices.

Nothing contributes to weight loss like eating diet foods. Women and men who want to find a beautiful figure will need knowledge of recipes with avocados for weight loss, because this fruit has an incredibly large number of useful properties and practically does no harm. Be sure to remember how this exotic fruit affects the body and what dishes you can cook with it.

Some people even confuse this fruit with a vegetable. Alligator pear or avocado is an oval, spherical or pear-shaped fruit that grows on American Persea trees. Color can vary from pale to dark green. The weight of the fruit can be up to one and a half kilograms. The peel is hard, and inside the pulp is oily texture and a large bone. The taste of the fruit is tart and sweetish, somewhat reminiscent of a mixture of pumpkin and pear. The flesh can be yellowish or green in color.

How to choose a quality fruit:

An immature fruit will be firm, with a dense, intact skin. If you buy one, then let it ripen for a couple of days.
Ripe fruit is soft but resilient. You can use it as soon as you buy it.
The pulp of a ripe fruit is similar to fatty butter. It is pale green, gives a nut.

The calorie content of 100 grams of pulp is 165 kcal, so the fruit is suitable for weight loss. In addition, avocados contain many of the following macro- and microelements:

fiber;
organic acids;
vitamin K, E;
riboflavin;
ascorbic acid;
thiamine;
folic acid;
retinol;
pantothenic acid;
niacin;
folic acid.

How much can you eat per day

In relation to any product, moderation is important. How many avocados you can eat per day depends on a huge number of parameters. The sex and age of a person, body proportions, height and weight indicators, and general health are important. If you do not have individual intolerance, liver or pancreas diseases, you can eat one fruit a day. For people with any problems, the amount should be reduced to 5-6 slices per week, three times.

Useful properties

The use of fruit has a very good effect on the body and there are practically no contraindications for this. List of useful properties:

promotes weight loss;
removes bad cholesterol from the blood;
has an antiviral effect;
promotes a set of muscle mass;
reduces the risk of developing heart disease, blood vessels;
helps to strengthen bone tissue;
lowers pressure;
is a powerful aphrodisiac, increases potency;
cleanses the blood, improves the process of its circulation, prevents the development of anemia;
promotes better absorption of carotenoids;
improves performance;
prevents cancer cells from multiplying;
improves skin elasticity, smoothes wrinkles;
has an antioxidant effect;
relieves constipation;
boosts immunity.

What is useful for women

Girls should definitely include this fruit in their diet. It is very important to use it for pregnant women. The benefits of avocados for women in position lies in the fact that this food significantly reduces the risk of developing congenital pathologies in the baby. The fruit has a beneficial effect on the skin, moisturizes it, nourishes it. Regular use contributes to the normalization of the menstrual cycle, has a good effect on the reproductive system. For weight loss, it is also recommended to eat fruit.

Useful properties for men

The fruit has a positive effect on potency. The beneficial properties of avocados for men are explained by the presence of certain substances in the composition:

Fatty acid. Helps reduce the amount of cholesterol in the blood. Plaques do not accumulate on the walls of the vessels of the male genital organ. Thanks to this, a strong blood flow is ensured to it.
Squirrels. Positive effect on male sexual function.
Folic acid. Produces new cells and participates in the process of regeneration of old ones. Helps improve sperm quality.

For weight loss

Overseas fruit is often found on the menu of various diets. Avocados are very beneficial for weight loss. The fruit contains L-carnitine, a substance that has fat-burning properties and speeds up metabolism. The fruit increases the level of good cholesterol, which improves blood circulation and promotes weight loss. Due to the vitamin B included in the composition, even on a strict diet, when eating fruit, you will not feel a breakdown. Avocado properties:

The fruit converts carbohydrates with fats into usable energy.
Normalizes metabolic processes. The fruit breaks down fats, and does not allow new ones to form.
Improves blood circulation.

From a tropical fruit, you can cook a huge number of dishes, moreover, the main ones, and not just desserts. There are many recipes with avocados for weight loss. Soups, sauces, salads, fat-burning cocktails are made with fruit. You can figure out how to eat avocados for weight loss and eat the fruits in their pure form, but it will be more interesting to experiment with different recipes. This will greatly diversify your diet.

Avocado guacamole

This sauce is one of the most popular in Mexican cuisine. The recipe for avocado guacamole is sure to add salt and lime juice. The latter can be replaced with lemon. There are recipes for sauces with avocados and tomatoes, different types of peppers, onions, herbs, garlic, but the first thing you need to know is the classic one. Guacamole is served with tortillas (corn tortillas), chips, pita bread, crackers. It can serve as a side dish for meat, pasta, fish, potatoes.

Ingredients

olive oil - 5-6 tbsp. l.;
chili pepper - 2 pcs.;
avocado - 6-8 pcs.;
salt, ground black pepper - to your taste;
shallots - 2 pcs.;
lime - 2 pcs.;
cilantro or parsley - 2 bunches.

Cooking

Wash and dry all components.
Cut the avocado lengthwise and remove the seeds from them. Scoop out the flesh of the fruit with a spoon and place in a dry deep bowl. Mash with a fork, puree with a mixer or twist with a meat grinder.
Peel the pepper pods from the seeds, chop very finely and mix with the pulp.
Remove the skins from the bulbs. Chop the heads, add to the dish.
Enter chopped greens.
Squeeze lime juice and pour sauce over it.
Add olive oil to the guacamole, mix thoroughly.

Avocado soup

The first courses with fruit are very tasty, satisfying, have fat-burning properties, and help in losing weight. With avocado soup, you can amaze your guests and loved ones, because it looks very unusual. The recipe for weight loss is ridiculously simple. It is recommended to serve the soup with corn tortillas for lunch. Be sure to try the first one with the following recipe.

Ingredients

canned tomatoes - 370 g;
young garlic - 4 cloves;
onions - 2 pcs.;
coriander - 1.5 tsp;
chicken fillet - 0.5 kg;
lime juice - 4 tbsp. l.;
vegetable oil;
avocado - 2 large;
chili pepper - 2 pcs.;
grated cheese - 60 g;
ground cumin - 1 tsp;
salt, ground pepper;
chicken or meat broth - 2 liters.

Cooking

Heat up a little oil in a frying pan. Make medium fire. Put finely chopped garlic and onions on it, sprinkle with coriander and simmer for 10 minutes.
Remove the skin from the tomato. Make a puree of them with fried vegetables with a blender.
Transfer the mixture to the skillet, add cumin. Cook for 5 minutes until the puree thickens and darkens, stirring constantly.
Transfer the mass to a capacious saucepan, put on fire a little less than medium. Fill with broth. Cook for 20 minutes covered, stirring occasionally.
Add chicken, cut very thin. Cook for 5 minutes.
Add crushed hot peppers, diced avocados, grated cheese and lime juice. Boil the soup until the meat is cooked.

Avocado vegetable salad

The next dish is a real storehouse of vitamins. If you have not figured out how to cook an avocado for weight loss, make a delicious salad according to the following recipe. You are guaranteed not to regret. Diet salad with avocado is surprisingly fresh, light. Appetite awakens already from one of his views. You will want to learn other weight loss recipes after trying this salad.

Ingredients

sesame seeds - 2 tsp;
cucumbers - 2 pcs.;
greens - 2 bunches;
Beijing cabbage - 1 large;
Bulgarian pepper - two multi-colored;
balsamic vinegar - 2 tsp;
avocado - 2 pcs.;
olive oil - 4 tbsp. l.;
tomatoes - 4 pcs.;
garlic - 2 cloves.

Cooking

Prepare all foods.
Cut the Chinese cabbage into thin strips. Put in a bowl.
Wash your cucumbers. Cut into thin half rings. Add to dish.
Cut bell peppers into strips. Put on cucumbers.
Wash the alligator pears, remove the pit. Clean the pulp carefully. Cut into half rings. Put on pepper. Scatter thinly sliced garlic on top.
Wash the tomatoes. Cut into wedges and arrange beautifully on top of the dish. Pour olive oil, vinegar, you can add a little salt. Serve sprinkled with sesame seeds.

Shrimp salad

Calling the next dish something other than a feast of taste would simply be unfair. Shrimp salad is very light and tasty, helps in losing weight, and everyone can do the cooking recipe. It can be served for breakfast or even on a festive table. Having tried this dish, you will make sure that weight loss can be very diverse. A lot of ingredients are put in a recipe salad, however, it remains dietary.

Ingredients

balsamic vinegar - 5 tsp;
garlic - 3-4 cloves;
small shrimp - 850 g;
olive oil - 5 tbsp. l.;
lettuce leaves - 1 bunch;
soy sauce - 4 tbsp. l.;
fresh chopped parsley - 4 tbsp. l.;
cherry tomatoes - 15 pcs.;
salt - 0.5 tsp;
Bulgarian pepper - 2 pcs.;
avocado - 4 pcs.;
butter - 75 g;
canned corn - 350 g.

Cooking

Heat olive oil and butter in a skillet. Put seafood on it, chopped garlic very finely, pepper and salt, and fry for about three minutes. Before switching off, add soy sauce and parsley, immediately cover with a lid.
Wash and peel the avocado. Cut into small pieces.
Tear lettuce leaves.
Cut the pepper into small pieces and cherry tomatoes into halves.
Mix all the ingredients of the dish with corn. Serve drizzled with balsamic vinegar.

Salad with fish

The next slimming snack will be appreciated by all gourmets. The taste of a low-calorie salad with avocado and fish is spicy, very pleasant. Such a dish is suitable even for a table laid on the occasion of any celebration. Eggs, cucumbers, red fish are added to it (tuna is still suitable). The dressing deserves special attention, because of which the dish turns out to be simply unusual.

Ingredients

ground black pepper - 0.5 tsp;
mustard - 0.5 tsp;
boiled eggs - 4 pcs.;
avocado - 2 pcs.;
sour cream - 2 tbsp. l.;
soy sauce - 2 tsp;
cucumber - 1 pc.; Diet salad with avocado recipe

Detailed description: diet avocado salad recipe with photos from gourmet chef and housewives from various sources.

Despite the fact that avocados contain quite a lot of calories, you can also prepare a dietary salad with avocados.

And, of course, we must not forget the simple fact that avocados, among other things, have a simply amazing taste, therefore they will make any dish truly delicious!

Dietary avocado salads

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