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 cups mixed salad greens (spinach, arugula, or lettuce)
- ½ cup fresh blueberries
- ½ cup fresh strawberries (sliced)
- 2 tbsp raspberries
- ¼ cup walnuts (roughly chopped)
- 2 tbsp almonds (sliced)
- 2 tbsp feta cheese (optional, crumbled)
Dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1 tsp apple cider vinegar
- ½ tsp honey or stevia (optional, for sweetness)
- Pinch of salt & black pepper
Step-by-Step Instructions
Step 1: Prepare the base
- Wash and dry the salad greens thoroughly. Place them in a large mixing bowl.
Step 2: Add berries
- Gently toss in blueberries, sliced strawberries, and raspberries.
Step 3: Add crunch
- Sprinkle chopped walnuts and sliced almonds over the salad.
Step 4: Optional cheese
- Add crumbled feta for a creamy, tangy touch.
Step 5: Make the dressing
- In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, sweetener (if using), salt, and pepper.
Step 5: Combine & serve
- Drizzle dressing over the salad just before serving and toss lightly to coat.
Nutritional Information (Per Serving) (Approximate Values)
- Calories: ~ 220–250 kcal
- Protein: 6–8 g
- Carbohydrates: 12–15 g
- Fats: 16–18 g
- Fiber: 4–6 g
Glycemic Index (GI) Considerations
- Berries like blueberries and strawberries have a low glycemic index, helping prevent blood sugar spikes.
- Nuts and healthy fats from olive oil further slow glucose absorption.
- Minimal added sweetener keeps the dish diabetes-friendly.
Portion Control Tips
- Stick to 1 cup per serving to manage carb intake.
- Limit nuts to 2–3 tablespoons per serving, as they are calorie-dense.
- Pair with a protein (like grilled chicken or tofu) if using as a main meal to improve satiety and glucose stability.
