Fresh, vibrant, and bursting with flavor, this Avocado & Tomato Salad is a perfect balance of creamy and juicy textures. Tossed in a light zesty dressing, it’s a refreshing, nutrient-packed dish ideal for diabetics and anyone seeking a wholesome, low-glycemic meal.
Ingredients (Serves 2)
- 2 ripe avocados, diced
- 1 cup cherry tomatoes, halved
- ¼ small red onion, thinly sliced
- 1 tbsp fresh cilantro or parsley, chopped
- 1 tbsp extra virgin olive oil
- 1 tbsp lemon or lime juice
- Salt to taste
- Black pepper to taste
Step-by-Step Instructions
Step 1: Prepare the base
- In a bowl, combine diced avocados and halved cherry tomatoes.
Step 2: Add crunch & flavor
- Add thinly sliced red onion and chopped cilantro or parsley.
Step 3: Make the dressing
- In a small bowl, whisk together olive oil, lemon/lime juice, salt, and black pepper.
Step 4: Toss gently
- Pour dressing over the salad and gently toss to avoid mashing the avocado.
Step 5: Serve
- Serve immediately for best taste and texture.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 220 kcal
- Protein: 10 g
- Carbohydrates: 12 g
- Fats: 8 g
- Fiber: 18 g (mostly healthy fats)
Glycemic Index (GI) Considerations
- This dish is low glycemic index (GI).
- Avocados have negligible carbs and do not spike blood sugar.
- Tomatoes have a low GI (~15).
- High fiber and healthy fats help slow glucose absorption, making this salad ideal for diabetics.
Portion Control Tips
- Stick to 1 serving (about 1 cup) to manage calorie intake.
- Pair with a lean protein (like grilled tofu or chicken) for a balanced meal.
- Avoid adding high-calorie extras like excessive cheese or creamy dressings.
- Great as a side dish rather than a main if you’re watching fat intake.
Pro Tips
- Use slightly firm avocados to prevent mushiness.
- Add cucumber for extra crunch without raising GI.
- Sprinkle chia or flax seeds for added fiber and omega-3s.
