See recipe  avocado and feta salad recipe | avocado and feta mash | healthy avocado tomato feta dip | with 14 amazing images.

avocado and feta salad can also be used as a dip, topping on toast. Learn how to make avocado and feta mash.

While spring onions add a peppy crunch to the feta cheese and avocados, tomatoes and lemon juice add a brilliant tanginess to the avocado and feta mash.

A garnish of roasted almond slivers adds a nutty crunch, rounding off the flavours and textures very well indeed. The best part is that this avocado and feta salad needs no cooking, so it can be prepared easily for breakfast or as a quick snack to have when you are suddenly hungry.

Avocados used in avocado and feta mash are rich in monounsaturated fatty acids (MUFA) which help to manage the cholesterol levels within normal limits. They also help reduce inflammation in the body and prevent blockage of arteries – one of the main reasons for heart attacks and hence good for your heart.

Feta cheese is a dense source of high quality protein and low in fat, thus suitable for weight-watchers.

Tips for avocado feta salad. 1. Make the avocado feta salad, cover, store in the fridge and eat by the end of day. 2. Use the avocado and feta mash as a topping and put it on a multigrain toast or whole wheat toast to have a healthy Indian breakfast.

Is avocado and feta salad healthy?

Yes, this is healthy. But restrictions apply to some

Let's understand the Ingredients.

What's good.

1. Avocado : Avocados are rich in monounsaturated fatty acids (MUFA) which help to manage the cholesterol levels within normal limits. They also help reduce inflammation in the body and prevent blockage of arteries – one of the main reasons for heart attacks. Further, avocados also have a good ratio of potassium to sodium. A high potassium and low sodium ingredient enables to keep your blood pressure stable, which helps to stave off heart disease and stroke both. Though avocados are high in fats, they are all healthy fats. MUFA not only promote healthy cholesterol levels and blood pressure, but they also improve insulin sensitivity to help manage diabetes.  The fiber in avocado (5 g) and the healthy fats (11 g) along with low carbs (6.3 g) aids in weight loss. See detailed avocado benefits.

2. Feta Cheese: Regardless of the type of milk used to create it, Feta cheese is a concentrated source of the nutrients naturally found in milk, including calcium and phosphorus and thus good for bone health. Feta cheese also contains small amount of other essential nutrients such as  zinc, riboflavin and potassium. Feta cheese is also easier to digest. It is a dense source of high quality protein and low in fat, thus suitable for weight watchers. However, one nutritional drawback of this reduced-fat cheeses is that they are usually higher in sodium than other full-fat natural cheese. So people with hypertension and heart disease need to monitor its consumption very closely.

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.

4. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions. 

5. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have avocado and feta salad?

Yes, this is healthy. But restrictions apply to some. Avocado : Avocados are rich in monounsaturated fatty acids (MUFA) which help to manage the cholesterol levels within normal limits. They also help reduce inflammation in the body and prevent blockage of arteries – one of the main reasons for heart attacks. Further, avocados also have a good ratio of potassium to sodium. A high potassium and low sodium ingredient enables to keep your blood pressure stable, which helps to stave off heart disease and stroke both. Though avocados are high in fats, they are all healthy fats. MUFA not only promote healthy cholesterol levels and blood pressure, but they also improve insulin sensitivity to help manage diabetes. 

Can healthy individuals have avocado and feta salad?

Yes, this is healthy salad

One serving of avocado and feta salad is high in

1. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Phosphorus : Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 122 calories that come from one serving of avocado and feta salad?

Walking (6 kmph) = 37 mins
Running (11 kmph) = 12 mins
Cycling (30 kmph) = 16 mins
Swimming (2 kmph) = 21 mins

Note: These values are approximate and calorie burning differs in each individual.