Try this quick and easy, healthy and nutritious summer salad recipe

With summer almost upon us, (in the Southern Hemisphere 😊) you might be looking for some healthy and nutritious summer salad recipes to try out.

This one was quite a hit with my husband the other evening and it’s very easy to make. It consists of avocados, boiled eggs, feta cheese (any other soft white cheese will also do), tomatoes and cucumber (or gherkins- for a sugar free recipe see my here) at its base with a sauce made from double cream or Greek yogurt, apple cider vinegar, sour cream, honey and some spices.

This recipe boasts some very nutritious and healthy ingredients:

Avocados are high in fiber and consist of high amounts of fat-soluble vitamins (Vitamin A, B, D and E). It also provides you with folic acid, calcium, magnesium, sodium, potassium (important electrolytes), phosphorous, sulfur and silicone. The high amount of potassium found in avocados protects the body from cardiovascular disease and regulates muscle function. Avocados also contain phytoactive (chemical compounds produced by plants that generally help them fight against viruses, bacteria and fungi) compounds such as phytosterols which reduces both total cholesterol and LDL cholesterol. (Duarte et al., 2016).

Eggs contain a balanced supply of the 9 amino acids (protein building blocks) essential for humans. These amino acids are vital to produce hormones, enzymes, DNA components and other functional components important for growth. They also contain omega 3 fatty acids (alpha-linolenic acid and linolenic acid). These fatty acids contribute to the flexibility of the cell walls and reduce plasma cholesterol levels. The fatty acids also reduce the risk of several illnesses (cardiovascular disease, inflammation and immune infections amongst others). Lastly, it also contains vitamins A, D, E, K and B (Zaheer, 2015).

Tomatoes is a dietary source of the antioxidant lycopene which is linked to the reduction of heart attacks and cancer. This antioxidant also delays the aging process by neutralizing free radicals (which if present may damage cell organelles and DNA) (Haraira et al., 2022).

Cucumber or Gherkins are high in polyphenols and other phytochemicals that act as antioxidant, anticarcinogenic, anti-inflammatory and anti-microbial (amongst others) agents in the body. It is also low in calories and high in water content. In addition, pickling cucumbers (to form Gherkins) enhances its flavor and nutrition and enhances its health aspects especially against diabetes and cardiovascular disorders (Uthpala et al., 2020).

Apple cider vinegar reduces cholesterol and lipid levels, acts as an antioxidant, has antidiabetic effects, reduces blood pressure, prevents heart disease and even has antimicrobial properties amongst others (Fahey, 2017).

Raw honey not only taste great but is a real wonder food. It has several important health benefits such as anti diabetic, helps with cardiovascular disease, decreases intestinal tract disease, anti inflammatory activity (Edo et al., 2023).

Find the recipe below:

Ingredients

Salad:

2 large ripe avocados

1 tomato

½ a cucumber

2 rounds Feta cheese

4 boiled eggs

Sauce:

1 tub (250g) sour cream

1 cup Greek yogurt

2 x tablespoon apple cider vinegar or to taste

1 x tablespoon honey

Method

1.      Boil your eggs, let cool, remove the shells and cut into blocks

2.      Cut the tomato, avocadoes, cucumber and feta into blocks

3.      In a separate bowl combine the sauce ingredients and stir until well combined

4.      Add the sauce to your salad just before you eat

And there you have it. A quick, easy and nutritious summer salad that goes well with some braaivleis (barbeque) or air fried pork, chicken or lamb.

References

abu Haraira, A., Ahmad, A., Khalid, M.N., Tariq, M., Nazir, S. and Habib, I., 2022. Enhancing health benefits of tomato by increasing its antioxidant contents through different techniques: A review. Advancements in Life Sciences, 9(2), pp.131-142.

Duarte, P.F., Chaves, M.A., Borges, C.D. and Mendonça, C.R.B., 2016. Avocado: characteristics, health benefits and uses. Ciência rural, 46(4), pp.747-754.

Edo, G.I., Onoharigho, F.O., Akpoghelie, P.O., Akpoghelie, E.O., Agbo, J.J., Agoh, E. and Lawal, R.A., 2023. Natural honey (raw honey): insights on quality, composition, economic and health effects: a comprehensive review. Food Science and Engineering, pp.265-293.

Uthpala, T.G., Marapana, R.A.U., Lakmini, K.P. and Wettimuny, D.C., 2020. Nutritional bioactive compounds and health benefits of fresh and processed cucumber (Cucumis sativus L.).

Zaheer, K., 2015. An updated review on chicken eggs: production, consumption, management aspects and nutritional benefits to human health. Food and Nutrition Sciences, 6(13), p.1208.