Mexican Avocado Salad with Citrus Vinaigrette

👩🏻‍🍳 Tamara Talks – About Avocados

I’m curious… Where do you “come down” on the avocado debate? For years I considered avocados a “splurge” ingredient, laden with fats and calories. In recent years, however, my approach to a healthy diet begins and ends with macronutrients. By the simplest of definitions, macronutrients provide energy, and include protein, carbohydrates, and fat.

There is no diet that is healthier than another, nor one that is more correct than another. It all boils down to those “macros” as we call them. IMHO. I have seen people take fat out of their diets, and languish; I have seen people cut carbs out almost entirely for years at a time, and it’s not healthy. I’ve had friends stay on a high fat diet long enough to put their cardiovascular health at risk. If you have dietary restrictions, by all means, do what your doctor recommends. Otherwise, target those macronutrients and total calories! It really is the best long-term, healthy approach…

We love avocados in guacamole, but this versatile ingredient is showing up in smoothies and frozen desserts, mixed into hummus (I had that at the Sierra Nevada Brewery in Asheville last summer), and spread on toast. Lately we’ve enjoyed ripe avocado spread on a pan-toasted ancient grains tortilla eaten alongside eggs poached in spicy tomato sauce (shakshuka). What’s your favorite way to enjoy avocados?

🥑 Are Avocados Healthy?

Yes, the avocado is fat dense, but most of that fat is “good fat.” One medium 150 g avocado has 22 g fat (34% of the recommended daily allowance), 13 g carbohydrates (4%), 10 g dietary fiber (40%) and has 240 calories.

So if you’re trying to eat a healthy diet, what do you do with that information? This Heirloom Tomato and Avocado Salad with Citrus Vinaigrette provides an excellent example. Rather than have your avocado mashed up with sour cream and tortilla chips (loads of calories and fats), enjoy it with other nutrient-rich foods in a healthy salad. Each serving of this lovely salad contains 245 calories, and 18 grams of fat. Served with grilled tuna, salmon, or chicken breast, and whole grain tortilla, you’ve got a healthy and delicious meal.

Citrus Vinaigrette

• citrus zest – Remove the zest before squeezing!
• fresh citrus juice – I used cara cara orange, tangerine, and meyer lemon as they’re in season here (as I’m updating the post). Any orange or tangerine or grapefruit will be a great substitution. You can also use a combination. The agave nectar will probably need to be adjusted for lemon and lime juice. Taste and adjust the sweetener (salt and pepper too)! Don’t forget to zest the citrus before squeezing.
• vinegar – I like white wine or champagne vinegar for this vinaigrette. Sherry or rice vinegar will work as well.
• olive oil
• agave nectar – Honey is a good substitution.
• cilantro
• sea salt/fresh ground pepper

Heirloom Tomato Avocado Salad

• firm but ripe avocados
• tomatoes – I’ve used both full-sized heirloom tomatoes and tiny heirloom tomatoes. I love a variety of colors. Use the freshest, most flavorful tomatoes you can find in any combination. You want to cut them pretty small to make the salad easier to eat.
• cotija cheese – Queso fresco or feta are good substitutions.
• jalapeño – Fresno, red jalapeño, and serrano chiles are great substitutions. You probably know your heat level preference better than I. 😉 Choose accordingly. If you just can’t handle heat at all, use red bell pepper or omit the pepper entirely.
• sea salt and fresh ground pepper
• cilantro to garnish

💡 Tips

• This heirloom tomato avocado salad is best prepared right before serving. We all know how unappealing an oxidized avocado can be. If you have half of an avocado leftover, put the half with the pit in a zip bag and store in the refrigerator.
• Any remaining vinaigrette can be stored in the refrigerator for a week or more.
• Try this salad with simple grilled tajín chicken and Mexican cilantro rice or red rice for a spectacular summer dinner!

My approach to food and cooking is one that includes a vast variety of foods, and lots of moderation. Fitness is a priority, so I try to include protein throughout the day. I limit my fats to mostly “good” fats – olive oil, nuts, avocados, etc. My carbohydrates are almost exclusively whole grain and minimally processed like my Spring Vegetable Freekeh Salad. This approach has served me well. I have rarely had to battle my weight.

NOTE: On photo day, we chose to ENJOY an entire avocado each because our main was lean shrimp skewers!

So, enjoy your avocados, just keep in mind the fat and calories, and adjust in another area. They’re high in several B vitamins and vitamin K, and a good source of vitamins E and C, and potassium. Avocados can remain on your list of healthy foods, and you’ll definitely enjoy my Mexican Avocado Salad with Citrus Vinaigrette (Veracruz Style) if you love them!

🥬More Mexican Salads

Arugula and Quinoa Salad

Southwestern Black Bean Quinoa Salad

Mexican Sweet Potato Salad with Chipotle Vinaigrette

Fresh Tomato and Tomatillo Salad with Cilantro-Lime Dressing