Avocado Salad with Eggs

1st April 2020, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Avocado is full of healthy fats – monounsaturated fats, which means it’s an energy-dense fruit.

Energy is provided by carbohydrates and fats from your food and drinks. Fats have more energy than carbohydrates. Fruits and vegetables have a relatively low energy density, except avocado.

When fighting cancer, your body needs more energy and protein to recover rapidly from the side effects of treatments. Cancer patients are advised to maintain their body weight and keep their energy intake high. Fats are actually a good source of energy for cancer patients.

Avocados are great to increase energy in your meal, thanks to their high fat content. A 100 g of avocado contains 160 kcal, 15 g fat, 2.1 g saturated fat, 10 g monounsaturated fat, and 7 g dietary fiber.

When purchasing avocados, look for hard unripen fruit with light green skin, 3 – 5 days ahead of when you need to use them and storing them at room temperature. Avocados usually turn from light green to dark green to black when ripening,

There are plenty of ways to enjoy the avocado flesh, starting with eating it on its own. This simple avocado salad is perfect for an appetizer for your main meal or a spread on your bread.

Recipe: Avocado Salad with Eggs

(Serves: 2)

Ingredients:

  • 1 avocado, regular size, skin and seed removed, cubed
  • 2 tablespoons, light mayonnaise or Greek yogurt
  • 1 ½ teaspoons, fresh lemon juice
  • 2 hard-boiled eggs, size AA, peeled and chopped
  • 2 tablespoons, finely chopped celery stalk
  • 1 tablespoon, finely chopped chives or parsley
  • Salt and ground black pepper, to taste

Method:

  1. Mash avocado, mayonnaise, and lemon juice together in a medium bowl.
  2. Stir in the eggs, celery, and chives.
  3. Season with salt and pepper, to taste.
  4. Serve immediately.