Avocado Salad with Roasted Walnuts
This gorgeous avocado salad is adapted from Eat, Taste, Heal (Ayurvedic Guidebook and Cookbook) which I highly recommend to purchase. This salad is perfect for Vata dosha (mind-body constitution). The crunchy walnuts and ripe, rich avocado make this a wonderful and winning salad combination. The tart and creamy dressing just enhances it even more. I will provide variations at the bottom of the recipe for Pitta and Kapha dosha’s. If you are new to the Ayurveda lifestyle, go here to see what dosha (mind- body constitution) you are and read more here and here. I opted to warm the dressing so that it had a soothing and nourishing aspect to the salad. I love adding warm ingredients to “room temperature” greens so that it grounds me and digests easily during cold weather.
For the salad: (All ingredients room temperature)
- 3/4 cup raw walnuts – coarsely chopped
- 1 or 2 (depending on size) Avocado – halved,pitted, peeled, and cut into chunks (warm for extra creaminess if you are going to forgo the cheese)
- 2 ripe tomatoes – coarsely chopped or 1/4 cup sundried tomatoes
- 1/4 cup grated raw goat cheese or crumbled chevre goat cheese (optional)
- greens of choice for salad base (I used an organic greens blend)
For the dressing:
- 4 TB. coconut yogurt or organic goat yogurt
- 2 TB. extra-virgin olive oil
- 1 TB. lemon juice
- 1 TB. filtered water
- 1 tsp. tahini
- 1 tsp. maple syrup or a few drops of NuNaturals Stevia
- 1/2 tsp. ground turmeric
- 2 tsp. dried basil
- sea salt to taste
- Freshly ground black pepper
(This salad serves 2.)
- Tear with hands or chop the fresh greens and place into individual bowls.
- Toast the walnuts in a small, dry saute pan over low heat until golden brown – stirring frequently, approximately 5 minutes. Watch so that you don’t burn them!
- Combine the avocado and tomato in a mixing bowl along with the toasted walnuts and cheese (if using).
- In another bowl, whisk together all the dressing ingredients. Add dressing to the avocado mixture and gently toss well. Season to taste with salt and pepper.
- Spoon or scoop by hand (which I do) this mixture into the bowl of fresh greens.
- You can also just add the ingredients for the salad individually and pour the dressing over that for a prettier presentation (I did in picture above), then mix it up and SAVOR each bite.
Pitta: Substitute cucumber, squash, broccoli or zucchini for the tomato and sunflower seeds or raw almonds for the walnuts; olive oil is fine in moderation.
* Dairy information for Pitta’s: Pitta benefits from the cooling and nourishing effects of dairy. Sour cream, along with hard or salted cheeses, easily aggravates Pitta. Yogurt is fine in moderation for Pitta types, but it is best taken slightly watered-down.
Kapha: Substitute artichoke heart for the avocado (can get frozen if you don’t want to deal with fresh), and broccoli, mushrooms, celery, or green beans for the tomato, substitute sunflower oil or coconut oil for the olive oil, use honey instead of maple syrup, omit the walnuts and use sunflowers or pumpkin seeds instead (yum!!) and use goat cheese and yogurt in moderation (fine for this recipe).
* Dairy information for Kapha’s: Kapha types should generally avoid dairy, due to its heavy, oily and moist properties. Dairy products easily create mucus and congestion in Kapha types. Yogurt, goat’s milk and goat cheese are fine in moderation.
Next week, I am going to go more into the food guidelines for Ayurvedic dosha’s (Vata, Pitta and Kapha) and give you all better understanding and make this lifestyle more easily adaptable for yourself.
I hope you try this recipe – it’s WONDERFUL! Scott and I absolutely LOVE it! Let me know if you use the variations and how it turns out for you. I am going to add toasted pumpkin seeds next time – that sounds wonderful!
I will be drawing winners for the Yerba Mate tea giveaway on Friday night and announcing winners on Saturday, January 29th. Keep your eye out for the post! Good luck and enter if you haven’t already!!