Heart-Healthy Avocado Salsa Recipe

Filed under: Nutrition: Health, Mealtime, Dear Karla

If you're looking for a heart-healthy dip for any festive occasion, this is it. As a parent, this dish should make you happy since one of the common strategies I recommend for those fussy eaters is to take the food that makes your child roll her eyes and 'dip it.' Not only will this dip help veggies go down a little easier, but your child will also reap all the health benefits of avocados.

Many dips arrive in your shopping basket accompanied with either fat-laden properties or way too much salt. This salsa recipe not only takes minutes to make, but contains two fats that are great for your heart. Avocado and olive oil are both rich in monounsaturated fat, which has been shown to lower your bad cholesterol (LDL), as well as your risk of heart disease and stroke (which is the number one killer in Canada). A point to keep in mind when you are grocery shopping is to look for 'extra virgin olive oil.' This form of olive oil has had the least amount of processing and has flavours closer to that of an actual olive. Cold pressed is a great feature, also, as it means that no heat has been used in the process, which can sometimes cause nutrients to lose their value.

Avocado salsa recipe after the jump...

Avocado Salsa
Prep Time: 10 Minutes
Serves: 7-8 (about 1/2 cup each)

3 tomatoes, diced
1 small red onion, diced
1 avocado, diced
3 tbsp fresh cilantro
1 tbsp olive oil
2 tsp lemon juice
pinch sea salt

  • In a bowl, combine tomato, red onion, avocado and cilantro.
  • In a separate bowl, mix olive oil, lemon juice and sea salt. Whisk together.
  • Pour the dressing over the tomato mixture and refrigerate for 1 hour before serving. This time allows for the full flavours to blend.
1 Serving: 78 Calories, 6.3g Fat, 1.1g Protein, 5.7g Carbohydrates, 2.1g Sugar, 2.5g Fiber, 64mg Sodium

Karla Heintz (BSc) is a nutrition educator and author Picky? Not Me, Mom! A Parents' Guide to Children's Nutrition.


Flickr RSS



AdviceMama Says:
Start by teaching him that it is safe to do so.