Avocado and Cantaloupe Salad with Lemon Grass DressingAvocado and Cantaloupe Salad with Lemon Grass Dressing
I love this salad, especially in the summertime. Cantaloupes are packed with Beta Carotene (which are converted into vitamin A in our bodies) and vitamin C and are very good for our eyes. Cantaloupes are packed with antioxidants which help fight against certain types of cancer and aid in reducing the likelihood of a stroke or heart attacks. They are also very rich of fibre, potassium, folate and niacin (vitamin B3). Vitamin A also plays important part for our lungs. They are not the only wonder ingredient of this salad because cherry tomatoes are also packed with vitamin C, and they include the substance lycopene. If lycopene were human, they would be cancer fighting-soldiers...fighting off battles against harmful toxins in our body and warding off cancerous cells. Lycopene is an antioxidant pigment found in tomatoes, grapefruit and watermelon that gives these foods their reddish colour. Including lycopene-rich foods in your diet may help to reduce the risk of prostate and breast cancer, macular degeneration and cardiovascular disease, amongst other things. Avocados are also packed with creamy goodness and their fat content (high in mono-unsaturated fats) and oleic acid keep our cholesterol in check and provide us with potassium which is important for our blood pressure regulation. They also include fibre, folate and more healthy stuff. All in all, an excellent salad, rich with vitamins an nutrient. Wow this was like an Oscar acceptance speech!
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A tasty and colourful salad packed with vitamins
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- Egg free
- Gluten free
- Lactose (dairy) free
- Nut free
- Vegan
Avocado and Cantaloupe Salad with Lemon Grass Dressing
Ingredients
- 1 ripe cantaloup, cut into small cubes
- 200 grams (7 oz) cherry tomatoes, sliced in halves
- 1 stalk lemongrass, chopped very coarsely
- 200 millilitres (7 fluid oz) apple juice
- 1 tablespoon lemon juice
- 125 millilitres (4¼ fluid oz) soy yoghurt (or regular yoghurt)
- Pinch of ground turmeric
- ½ teaspoon salt (Himalaya or sea salt)
- ¼ teaspoon pepper (black)
- 2 avocados, ripe but firm, cut into small cubes
- Lettuce leaves like Lamb's, Cos or similar
Preparation
- Cut the cantaloupe in half, scoop out the seeds.
- Cut each cantaloupe half in 4 parts and cut the skin away. Cut the cantaloupe in small cubes (like large sugar cubes). Set aside.
- Slice the 200 grams cherry tomatoes in halves. Set aside.
- Trim the lemongrass root and the tough top away, leaving about 15 centimetres (6 inches) of stem, remove the outer skin and chop the lemongrass very coarsely.
- Place 200 millilitres apple juice, 1 tablespoon lemon juice and chopped lemongrass in a small saucepan. Turn the heat up and allow to simmer for 5 minutes.
- Transfer to a cool place and allow to rest for 30 minutes.
- Combine 125 millilitres soy yoghurt, a pinch of ground turmeric, ½ teaspoon salt and ¼ teaspoon pepper (black) in a medium bowl.
- Remove the lemongrass from the saucepan and pour the liquid into the yoghurt bowl. Stir well.
- Wash the lettuce and place on a large serving dish or tray.
- Now prepare the avocados. Cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Place the halves face down, then peel. Chop the avocados into small cubes (like large sugar cubes).
- Arrange the cherry tomato halves and cantaloupe- and avocado cubes over the lettuce.
- Pour the lemongrass and yoghurt dressing over the salad or serve in a separate bowl.
- Serve immediately since the avocado will quickly discolour. You can also cover the salad with cling film.
Tips
- If you are in a hurry and don't have time to prepare the dressing, combine soy yoghurt or regular yoghurt with a little agave nectar and ground paprika.
- You can use honeydew melon instead of the cantaloupe.
