John Meyer

Menu

View The Video For This Salad Recipe Development – Easy Way To Make Avocado and Tomato Salsa

Avocado and Tomato Salsa is a nutritious salad that is easy to make, and this is one of my go-to salads, because of its versatility and adaptability to personal taste and our nutrient needs. This recipe ticks all the boxes for flavours, textures and so deliciously fresh.

Because of its versatility, I have developed this base recipe to include poached eggs, smoked salmon, feta and one with the lot as a breakfast or café idea. I have often used this base recipe as breakfast idea for places I have worked at, and it can be modified for vegans and vegetarians.

Here in Australia, we have several varieties of avocado, and we are very fortunate to have near year around availability. In peak times, they are delicious and very inexpensive, as a cook my main aim is to make the best possible food at the best possible price and in peak season, avocado fits the bill.

This recipe works best with a firm yet ripe avocado because as the fruits ages, it softens to the point that it becomes too mashed to be workable. With a very ripe and soft to touch avocado, these are best just as it is on toast or as a side dish.

Our taste is personal, but what you are trying to achieve is a balance of sour, salt and the bitter flavours that come from the garlic, chives, and red onion. This recipe was developed for my taste and growing up in Thailand; my personal taste preference is more towards the sour.

You can try out this recipe first to give you a starting point with flavours, remembering that you can add a little more salt to counter the sour flavour or use fewer lemons/limes. Keep in mind that the acidity has two main functions which are for taste and stopping the avocado from turning brown from the natural enzyme within the avocado.

The bite or sharp flavours come from the garlic, onions, and chives and you do not want any one item to be overbearing in flavour. Too often I have eaten in places where the chefs have cut the onions too large and it became the dominant flavour. So remember to finely dice these ingredients as small as possible.

On a personal note!

“Always remember that our ability to taste is not only a survival trait but a wonderful gift of nature.”

Bon Appétit and have fun.

Ingredients

  • 400 grams or 2 large Avocados *Note – Firm yet ripen works best
  • 30 mL or 2 Lemon/ Lime Juice *Note – 1 lemon or lime for every avocado
  • 200 grams/ 7 ounces Cherry Tomato *Note – You can use other tomatoes
  • 1 Bunch Chives finely chopped
  • 30 gram/ 1 ounce Red Onion thinly sliced or very fine diced *Note – 1/2 medium onion
  • 1-2 Gloves of garlic finely crushed
  • 1 – 3 Tablespoons of Olive Oil
  • 1 Lemon or Lime Segment for garnish

Method

  • Slice avocado in half, remove the seed and using a tablespoon scrape out the fleshy bits.
  • Dice avocado into around 1 – 2 cm pieces and transfer to a mixing bowl
  • Squeeze all lemons/limes into the same bowl and mix well being careful not to crush or mash the fruits
  • Crush and finely chop garlic and add to the bowl
  • Slice all the cherry tomato into quarters and add to the bowl
  • Finely chop the chives and reserve some aside for garnishing
  • Only using half the onion, finely slice or dice and add to bowl
  • Add olive oil
  • Season to taste and mix well
  • For best results, refer to video for presentation ideas

Nutritional Information

Quantity per Serving Quantity per 100g
Weight (g) 113.31g 100.00g
Energy (kJ) 834.83kJ 736.74kJ
Protein (g) 1.48g 1.30g
Total fat (g) 20.34g 17.95g
 ‐ Saturated fat (g) 4.00g 3.53g
 ‐ Trans Fatty Acids (g) 0.00g 0.00g
 ‐ Polyunsaturated fat (g) 2.34g 2.07g
 ‐ Monounsaturated fat (g) 13.01g 11.48g
Cholesterol (mg) 0.00mg 0.00mg
Carbohydrate (g) 1.50g 1.32g
Sugars (g) 1.37g 1.21g
Starch (g) 0.12g 0.11g
Water (g) 84.45g 74.53g
Alcohol (g) 0.00g 0.00g
Dietary fibre (g) 3.05g 2.69g
Ash (g) 0.97g 0.86g
Thiamin (mg) 0.07mg 0.06mg
Riboflavin (mg) 0.10mg 0.09mg
Niacin (mg) 1.40mg 1.24mg
Niacin equivalents (mg) 1.71mg 1.50mg
Vitamin C (mg) 19.53mg 17.24mg
Vitamin E (mg) 3.05mg 2.69mg
Tocopherol, alpha (mg) 2.68mg 2.37mg
Vitamin B6 (by analysis) (mg) 0.11mg 0.10mg
Vitamin B12 (µg) 0.00µg 0.00µg
Total Folate (µg) 51.73µg 45.65µg
Folic acid (µg) 0.00µg 0.00µg
Folate food (µg) 51.73µg 45.65µg
Folate,total DFE (µg) 51.73µg 45.65µg
Total vitamin A equivalents (µg) 66.62µg 58.80µg
Retinol (µg) 0.00µg 0.00µg
Beta carotene equivalents (µg) 397.27µg 350.59µg
Beta carotene (µg) 307.84µg 271.67µg
Sodium (mg) 6.32mg 5.58mg
Potassium (mg) 374.97mg 330.91mg
Magnesium (mg) 19.89mg 17.55mg
Calcium (mg) 19.66mg 17.35mg
Phosphorus (mg) 43.32mg 38.23mg
Iron (mg) 0.74mg 0.65mg
Zinc (mg) 0.39mg 0.35mg
Selenium (µg) 0.77µg 0.68µg
Iodine (µg) 0.91µg 0.80µg

Daily Value % (DV%) – Based on Serving Size – Recommended Dietary Intakes (RDI)

Age 3 yr 5 yr 12 yr 19 – 30 yr 31 – 50 yr 51 – 70 yr 70 yr +
Energy 11 -21 % 10 – 19 % 7 – 13 % 5 – 12 % 5 – 12 % 7 – 13 %  7 -13 %
Protein 10 % 9 % 4 % 3 % 3 % 3 % 2 %
Thiamin 13 % 11 % 7 % 6 % 6 % 6 % 6 %
Riboflavin 21 % 17 % 11 % 8 % 8 % 8 % 6 %
Niacin.Eq 28 % 21 % 14 % 11 % 11 % 11 % 11 %
Vitamin C 56 % 56 % 49 % 43 % 43 % 43 % 43 %
Vit.B6 22 % 19 % 11 % 9 % 9 % 7 % 7 %
Vit.B12 0 % 0 % 0 % 0 % 0 % 0 % 0 %
Folate‐DFE 34 % 26 % 17 % 13% 13% 13 % 13 %
Tot.Vit.A.Eq 22 % 17 % 11 % 7 % 7 % 8 % 8 %
Magnesium 25 % 15 % 8 % 6 % 6 % 6 % 6 %
Calcium 4 % 3 % 2 % 2 % 2 % 2 % 2 %
Phosphorus 9 % 9 % 3 % 4 % 4 % 4 % 4 %
Iron 8 % 7 % 9 % 6 % 6 % 9 % 9 %
Zinc 13 % 10 % 7 % 4% 4% 4 % 4 %
Selenium 3 % 3 % 2 % 1 % 1 % 1 % 1 %
Iodine 1 % 1 % 1 % 1 % 1 % 1 % 1 %
 

Source: Nutritional information is calculated using FoodWorks 8 Copyright © 2015 Xyris Software (Australia) Pty Ltd.

Calculated energy requirements use Nutrition Reference Values (NRV) Equations which takes into account; Age, Sex, Weight, Height, Pregnancy, Lactating and Physical Activity Levels (PAL).

The data presented are approximated and may vary according to individual’s needs; the percentage range for energy is calculated between people who are bed rested and those involved in heavy physical activity.

Share Me!

Facebooktwittergoogle_plusredditpinterestlinkedintumblrmail

Categories:   Articles, Healthy Salad Recipes, My Recipes

Comments