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  • Crystal’s Quick Avocado Salad
Crystal's Quick Avocado Salad

Crystal’s Quick Avocado Salad

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Prepration Time
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Total Time
  • 10 minutes
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Serving
  • 2–4 People

Ingradients

Base Ingredients:
  • 2 ripe avocados, peeled and pitted
  • 1 tbsp fresh lemon or lime juice
  • Salt to taste
  • Black pepper to taste
  • 1 tbsp finely chopped fresh cilantro or parsley (optional)
Optional Add-ins:
  • ¼ cup diced red onion or green onions
  • ½ cup diced cucumber
  • ¼ cup diced tomato
  • 1 tbsp chopped fresh dill or chives
  • 1 tsp Dijon mustard or Greek yogurt (for extra creaminess)
  • A few drops of hot sauce (optional)

Directions

Step 1: Mash the Avocados

  • In a medium bowl, mash the avocados with a fork or potato masher until desired texture is reached (chunky or smooth).

Step 2: Season & Mix

  • Stir in lemon juice, salt, black pepper, and any optional ingredients like onion, cucumber, or herbs.

Step 3: Chill (Optional)

  • Cover and refrigerate for 15–20 minutes for flavors to meld (or serve immediately).

Step 4: Serve

  • Spoon into lettuce wraps, over toast, crackers, or serve as a dip with veggie sticks or tortilla chips.

Pros:

  • Rich in Healthy Fats: Supports heart health and brain function.
  • High in Fiber: Promotes digestive health and satiety.
  • Quick & Easy: Ready in under 10 minutes—ideal for busy days.
  • Versatile: Can be served as a spread, dip, or main dish with add-ins.
  • Natural & Whole Food-Based: No artificial ingredients or preservatives.

Cons:

  • Low in Protein: Unless paired with other protein sources like eggs, beans, or chicken.
  • May Be Too Soft for Some Palates: Not ideal for those who prefer varied textures.
  • Short Shelf Life: Browning occurs quickly once exposed to air.
  • Allergen Risk (if using add-ins): Onion, garlic, or hot peppers may cause sensitivity.
  • Not Suitable for Cold Sensitivity: May be too cold for post-surgery patients or migraine sufferers.

Suitable for Aged People?

Yes, Crystal’s Quick Avocado Salad is generally suitable for aged individuals due to:

  • Soft Texture , making it easy to chew and swallow.
  • Healthy Fats & Potassium , supporting heart and nerve function.
  • Mild Flavor , often appealing to seniors with reduced appetite.
  • Digestive Benefits from Fiber , which supports regularity and gut health.

However:

  • Heart Health Considerations: While healthy fats are good, portion control is key.
  • Tooth Sensitivity: Very cold versions may irritate sensitive teeth or mouths.
  • Low in Protein & Iron: Should be paired with protein-rich foods for balanced nutrition.

Tip: Add soft-cooked chickpeas, crumbled tofu, or a dollop of Greek yogurt to boost protein and iron content.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Allergy to Avocado: Rare but can occur, especially in latex-sensitive individuals.
  2. Those with Oral Allergy Syndrome (OAS): May react to raw onion or garlic if used.
  3. Individuals with Cold Sensitivity: Due to chilled nature of the salad.
  4. Strict Low-Fat Diets: Though healthy, avocados are naturally high in fat.
  5. People with Dysphagia (without modifications): May need smoother consistency for safer eating.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
160
Total Fat
14g
18%
Saturated Fat
2g
10%
Cholesterol
0mg
0%
Sodium
100mg
4%
Total Carbohydrate
7g
3%
Dietary Fiber
5g
18%
Total Sugars
1g
Protein
2g
4%
Vitamin A
90 IU
2%
Vitamin C
10mg
11%
Calcium
10mg
1%
Iron
0.5mg
3%
Potassium
400mg
11%