Avocado Dressing Salad

About this recipe

This “Avocado Dressing Salad” is perfect when you want to eat plenty of vegetables. The dressing itself is hearty, so even simple raw vegetables will be satisfying, and it also works beautifully as a dip for blanched vegetables or roasted root vegetables. Drawing on the Food Map’s <Green> ingredients, the key is to use plenty of herbs and leafy greens. When we made it ourselves, it was easier than we expected, and the leftover vegetables in our fridge suddenly tasted delicious.

Ingredients (serves 2–3)

• Avocado (for dressing) 1/2 piece
• MCT oil 1 tablespoon
• Olive oil (extra-virgin recommended) 1 tablespoon
• Apple cider vinegar (or rice vinegar) 1 tablespoon
• Lemon juice (or lime) 1 tablespoon
• Cucumber (for dressing) 1/2 cucumber (grated or coarsely minced)
• Cilantro (pakuchi) — about 10g (approx. 4 sprigs)
• Parsley about 10g (about 2 sprigs)
• Celery leaves — from 1 stalk (about 20g)
• Sea salt — a pinch (adjust to taste)
• Black pepper (to taste), a pinch
• Salad vegetables: 1/2 head lettuce, 6 radishes, 1 cucumber, 1 stalk celery, 1/2 avocado (for topping)
• (Optional) Protein: boiled egg / grilled chicken / tofu — as you like.

How to make

1. Prepare the ingredients. Tear or chop the lettuce into bite-sized pieces, thinly slice the radishes, and cut the cucumber and celery into easy-to-eat pieces. To prevent browning, slice the avocado for the salad just before serving.
2. For the dressing, grate the cucumber or coarsely chop it. Roughly chop the cilantro, parsley, and celery leaves, and have 1/2 avocado ready, peeled and pitted.
3. Put the dressing ingredients (avocado, MCT oil, olive oil, apple cider vinegar, lemon juice, cucumber, herbs, salt) into a blender or mixer and blend until smooth. If it’s too thick, adjust the consistency by adding water or unsweetened soy milk 1-2 tablespoons.
4. Taste and adjust with salt and pepper, then let it rest in the refrigerator for about an hour to allow the flavors to meld (if you don't have time, you can use it as is).
5. Arrange the salad greens in a bowl, top with the avocado, pour on a generous amount of dressing, and you're done. Store any leftover dressing in an airtight container in the refrigerator and use it within 2–3 days.

Nutrition & Health Points

Avocado is rich in unsaturated fatty acids (oleic acid), dietary fiber, potassium, vitamin E, and folate, making it a food that helps you feel satisfied while preventing rapid spikes in blood sugar. MCT oil consists of medium-chain fatty acids that are relatively quickly converted into energy, so it works well at breakfast or as a pre-workout addition. Olive oil is also believed to have anti-inflammatory effects and to support cardiovascular health, so together these oils let you get a balanced intake of high-quality fats. Herbs (cilantro, parsley, and celery leaves) are high in vitamins and antioxidants, and eating more vegetables also helps increase your dietary fiber. That said, oils are relatively high in calories, so please watch your portion sizes. The energy per serving will vary depending on how much dressing you use, but aiming for roughly 200–300 kcal per person makes it easier to keep the balance.

Tips for customizing

• Add protein: top with grilled chicken, smoked salmon, boiled eggs, or grilled tofu to turn it into a main dish.
• Add dairy: Stir in 1 tablespoon of Greek yogurt to boost tang and richness and make it even creamier (vegetarian-friendly).
• Herb alternatives: If you're not a fan of cilantro, basil, mint, or arugula will also add a refreshing touch.
• Adjusting the acidity: you can use white wine vinegar or rice vinegar instead of apple cider vinegar, and it's fine to substitute lime for lemon.
• Add a touch of heat: a small amount of chili flakes or finely chopped green chilies will give it a nice kick.
• If you'd like to lower the calories: cut back the oil a little and thin it with water or unsweetened soy milk, and make up the texture with chopped nuts so it still feels satisfying.

Summary

This avocado-dressing salad is a great go-to when you want to eat plenty of vegetables. It’s creamy without feeling too heavy, and the fresh herbs add a bright note so you don’t get bored. We tried it ourselves and were delighted at how leftover vegetables can be transformed into one delicious plate. Keeping the dressing in the fridge as a make-ahead saves time and is handy for nourishing yourself on busy days. Be sure to check the <Green> ingredients on Food Map for ideas, and feel free to adapt it to your taste.