About the Recipe

Avocado & Walnut Salad is a simple, elegant dish that celebrates the natural richness of ripe avocado and the crunchy, nutty flavor of toasted walnuts. Served on a bed of fresh mixed greens and dressed with a light, tangy vinaigrette, this salad is a perfect balance of creamy, crunchy, and fresh textures. Packed with healthy fats, fiber, and essential nutrients, this dish is as nourishing as it is delicious.

Suitable For

• Weight management (healthy fats, satisfying)
• Prediabetes / Type 2 diabetes (low-carb, healthy fats)
• Cardiovascular risk patients (omega-3 rich walnuts)
• High-protein diet plans (add protein)
• Low-carb / calorie-controlled diets
• PCOS-friendly meal plans
• Vegan / Plant-based diets

Standard Portion

1 Serving – ~250g

Ingredients

• 1 ripe avocado, sliced
• 3 cups mixed salad leaves (~90g)
• ½ cup walnut halves (~60g)
• ½ cup cherry tomatoes, halved (~75g)
• ¼ cup red onion, thinly sliced (~30g)
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• Salt and black pepper, to taste
• Optional: fresh herbs (parsley, basil) for garnish

Preparation

1. Toast the walnuts: Heat a small dry pan over medium heat. Add the walnut halves and toast for 3–4 minutes, stirring frequently, until fragrant and lightly browned. Watch carefully to avoid burning. Set aside to cool.
2. Make the vinaigrette: In a small jar or bowl, whisk together 1 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, salt, and pepper until emulsified.
3. Prepare the salad: Arrange the mixed salad leaves on plates. Top with cherry tomato halves and thinly sliced red onion.
4. Add avocado: Slice the ripe avocado evenly and arrange the slices on top of the greens.
5. Finish: Sprinkle the toasted walnuts over the salad. Drizzle with the vinaigrette just before serving.
6. Serve: Serve immediately to enjoy the fresh flavors and contrasting textures.

Nutritional Value

Amount per Serving (Approx.)

Clinical Modifications

Weight Loss (~280 kcal)

• Use ½ avocado
• Use ¼ cup walnuts
• Use 1 tbsp oil in dressing

Prediabetes / Type 2 Diabetes

• Avocado is low-carb and nutrient-dense
• Walnuts have a low GI
• Use moderate portion

High Cholesterol

• Avocados are cholesterol-free
• Walnuts contain plant sterols
• Use moderate oil

Hypertension

• Skip added salt
• Use low-sodium mustard
• Use herbs for flavor

High-Protein Diet Plan

• Add 100g grilled chicken or tofu
• Add 2 tbsp hemp seeds

Result: Protein rises to ~20–24g per serving