Summer Tomato and Avocado Salad

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Summer Tomato and Avocado Salad

Positive Vitality Summer Tomato and Avocado Salad is dairy free, gluten free, egg free, Vegetarian, Paleo, Keto


(4 portions)

  • 500g Cherry Tomatoes
  • 1 Red Onion
  • 1 Avocado
  • handful Chives, finely chopped
  • handful Olives, like Kalamata
  • 4 Tbsp Olive Oli, extra virgin
  • pinch of Himalayan
  • pinch of Black Pepper
  • *optional: 1 heaped Tbsp Mayo


  1. Wash your tomatoes, rinse the chives, peel onion and avocado.
  2. Cut the cherry tomatoes in halves, finely chop the chives and onions, roughly chop your avocado.
  3. Place all chopped ingredients in a large salad bowl, add olive oil, salt and pepper, optional mayo.
  4. Stir gently until well combined.

Health Benefits:

Tomatoes are also an excellent source vitamin C, biotin, molybdenum and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E and phosphorus.

Because of the vitamin A content in cherry tomatoes, they make a good choice to maintain eye health and boost your immune system. Another vitamin in cherry tomatoes, vitamin C, also impacts your immune system – you’ll get 10 percent of the amount you need each day per serving. Five cherry tomatoes also contain a small amount of iron: 2 percent of the recommended daily intake.

Eating cherry tomatoes may offer particular benefits for men. Lycopene, a compound found in tomatoes, can impact prostate health. Research published in the May 2005 medical journal “Biochimica et Biophysica Acta” indicates that study participants who consumed tomato products for a period of three weeks showed an increase in cell death in malignant prostate cells. Researchers theorize that phytochemicals in tomatoes promote prostate health.

Avocados are loaded with fiber, one avocado contains 36% of the daily requirement of vitamin K, 30% of the folate, and 20% each of the daily requirements of pantothenic acid (vitamin B5, needed to break down carbohydrates), vitamin B6, vitamin C, and potassium – more than twice the potassium of a banana. Vitamin E, niacin, and riboflavin levels deserve honorable mention. Eaten with other foods, your body is better able to absorb the nutrients, such as alpha- and beta-carotene and lutein.

Avocado is one of the few fruits that will provide you with “good” fats. That means it can help keep your cholesterol levels already in the healthy range, and help lower your risk for heart disease.




By | 2017-05-16T11:59:45+00:00 May 9th, 2017|Ketogenic, Lunch, Paleo, Raw Food, Recipes, Salads, Vegan|Comments Off on Summer Tomato and Avocado Salad

About the Author:

Ola Van Zyl is Owner of Positive Vitality Nutritional Therapy, Health Coach, Corporate Nutrition Specialist, Sports Nutrition Specialist and Public Speaker. Ola is a graduate of the Institute of Health Sciences in Nutritional Therapy, Dietary Counselling and Functional Sports Nutrition. She is a member of Nutritional Therapists of Ireland. In her work Ola applies the latest theories and research in nutrition, functional medicine and coaching to achieve optimum health. She works with groups and individuals, helping them to gain more energy, to lose weight, to manage stress, improve sleep quality and mood, as well as increase physical performance. Ola believes that nutrition is the key to long and vibrant live and she is very passionate about creating nutritious and delicious recipes to encourage healthy eating.