Avocado Salad with Spinach and Nuts is a nutritional powerhouse, combining ingredients Avocado is rich in healthy monounsaturated fats, potassium, and vitamins such as Vitamin K, Vitamin E, and Vitamin C, which are essential for heart health, reducing inflammation, and promoting healthy skin (Read more here​ or here). Spinach adds a boost of iron, magnesium, and folate, supporting energy levels, bone health, and cardiovascular wellness (Learn more here). Nuts, like almonds, walnuts, or pecans, provide protein, fiber, and omega-3 fatty acids, making them excellent for brain health and reducing bad cholesterol (Learn more here).

This salad is particularly beneficial for individuals with diabetes and heart conditions. Its low glycemic index helps maintain stable blood sugar levels, while the high fiber content aids in managing cholesterol and supporting digestive health. The antioxidants and healthy fats present in these ingredients also work to reduce oxidative stress, improving overall well-being.

Ingredients

For the Salad:

- 2 cups fresh spinach leaves, washed and dried

- 1 ripe avocado, peeled, pitted, and sliced

- 1/4 cup walnuts or almonds, toasted

- 1/4 cup feta cheese (optional)

- 1/4 cup pomegranate seeds (optional)

For the Dressing:

- 3 tbsp olive oil

- 1 tbsp lemon juice

- 1 tsp honey or maple syrup

- 1/2 tsp Dijon mustard

- Salt and black pepper to taste

Preparation Steps

Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and pepper until emulsified. Set aside.

Toast the Nuts: Heat a small skillet over medium heat. Add walnuts or almonds and toast for 3-4 minutes, stirring frequently until fragrant. Remove from heat and let them cool.

Assemble the Salad:

- In a large salad bowl, add the spinach leaves. Arrange the avocado slices on top.

- Sprinkle the toasted nuts, feta cheese, and pomegranate seeds (if using) over the spinach.

Dress the Salad: Drizzle the prepared dressing over the salad. Toss gently to combine.

Serve: Serve immediately as a light, healthy meal or alongside your favorite main dish.

Notes:

- For a vegan version, omit the feta cheese and use maple syrup instead of honey.

- You can substitute spinach with kale or arugula for a different flavor profile.

- Add grilled chicken or chickpeas for extra protein.

Enjoy your fresh and zesty avocado salad! 🥗

Nutritional Values and Benefits of Ingredients

For the Salad

Spinach (2 cups)

(per 2 cups, ~60g):

- Calories: 14

- Protein: 1.7g

- Fiber: 1.3g

- Vitamin A: 2813 IU (56% DV)

- Vitamin C: 14mg (23% DV)

- Iron: 1mg (6% DV)

Benefits:

- Rich in antioxidants, promotes eye health, and boosts immunity.

- High in iron, which supports red blood cell production.

- Contains nitrates that may improve blood flow and lower blood pressure.

Avocado (1 medium, ~150g)

- Calories: 240

- Fat: 22g (mostly monounsaturated fats)

- Fiber: 10g

- Vitamin K: 28% DV

- Potassium: 727mg (21% DV)

Benefits:

- Provides healthy fats that support heart health and brain function.

- High in fiber, promoting digestive health and aiding in weight management.

- Packed with potassium, which helps regulate blood pressure.

Walnuts/Almonds (1/4 cup)

Walnuts:

- Calories: 200

- Protein: 5g

- Omega-3 Fatty Acids: 2.5g

- Magnesium: 45mg (11% DV)

• Almonds:

- Calories: 206

- Protein: 7.5g

- Vitamin E: 7mg (37% DV)

- Calcium: 96mg (10% DV)

Benefits:

- Walnuts are rich in omega-3s, supporting brain health and reducing inflammation.

- Almonds provide vitamin E, promoting skin health and immune function.

- Both nuts improve heart health and are excellent energy boosters.

Feta Cheese (Optional, 1/4 cup)

- Calories: 100

- Protein: 4g

- Calcium: 140mg (14% DV)

- Sodium: 320mg

Benefits:

- High in calcium, strengthening bones and teeth.

- Adds protein and flavor to the dish.

Pomegranate Seeds (Optional, 1/4 cup)

- Calories: 36

- Fiber: 2g

- Vitamin C: 8mg (13% DV)

- Antioxidants: High in punicalagins and anthocyanins.

Benefits:

- Rich in antioxidants, protecting against oxidative stress.

- May lower inflammation and support heart health.

- Adds natural sweetness and vibrant color to the salad.

For the Dressing

Olive Oil (3 tbsp)

- Calories: 360

- Fat: 40.5g (mostly monounsaturated fats)

- Vitamin E: 4mg (20% DV)

Benefits:

- Supports heart health and reduces bad cholesterol levels.

- Contains anti-inflammatory compounds like oleic acid.

- Boosts absorption of fat-soluble vitamins in the salad.

Lemon Juice (1 tbsp)

- Calories: 4

- Vitamin C: 7mg (12% DV)

Benefits:

- High in vitamin C, which boosts immunity and improves skin health.

- Aids digestion and acts as a natural detoxifier.

- Enhances the absorption of iron from spinach.

Honey or Maple Syrup (1 tsp)

- Honey: Calories: 21, Sugars: 5.7g

- Maple Syrup: Calories: 17, Sugars: 4.6g

Benefits:

- Provides natural sweetness with trace antioxidants.

- May have mild antimicrobial properties (honey).

- Adds a balanced flavor to the dressing.

Dijon Mustard (1/2 tsp)

- Calories: 3

- Sodium: 55mg

Benefits:

- Adds a tangy flavor while being low in calories.

- Contains selenium and omega-3 fatty acids in small amounts.

Merging Nutritional Values and Benefits

This salad is a powerhouse of nutrition, combining ingredients that complement each other both nutritionally and flavor-wise:

- Spinach and Lemon Juice: A perfect duo, with lemon juice enhancing iron absorption from spinach.

- Avocado and Olive Oil: Both rich in heart-healthy fats, improving satiety and nutrient absorption.

- Nuts and Pomegranate Seeds: Provide a mix of crunch, antioxidants, and omega-3s to boost brain and heart health.

- Feta Cheese (Optional): Adds calcium and protein for stronger bones and a creamy texture.

Estimated Total Nutritional Value per Serving:

- Calories: ~450-500 (depending on optional ingredients)

- Protein: ~8-12g

- Fiber: ~10-12g

- Healthy Fats: ~35g

This salad is a balanced blend of macronutrients and micronutrients, making it an ideal choice for a nutrient-dense meal.