Masaba Gupta loves this ‘yum’ combination for breakfast; let’s find out the ingredients (and health benefits)

Apples and avocados make for a delightful pair in all aspects: flavours, textures, and nutritional benefits. Turns out, fashion designer Masaba Gupta is also a fan of this combination and enjoys a ‘yum’ breakfast comprising the two healthy foods. Taking to her Instagram Stories, Masaba shared a glimpse of her breakfast bowl. “Apple and avocado salad with some fresh parsley, mustard, and roasted almonds for breakfast. Yum,” said Masaba.

If you are wondering how to prepare the delectable salad, here’s a recipe from Dr Neeti Sharma, senior consultant – nutrition and dietetics, Marengo Asia Hospitals, Gurugram.

Recipe

Ingredients

1 – Ripe avocado, chopped
1 – Medium apple diced
2 cups – Mixed salad greens
1/4 cup chopped walnuts or pecans (optional)
2 tablespoons lemon juice to prevent the avocado from browning,
Salt and pepper (to taste).

For dressing 

Olive oil, vinegar, mustard, honey or maple syrup, salt, and pepper

Method

*In a large mixing bowl, mix the diced avocados and sliced apples.
*Add chopped nuts for additional crunch.
*Next, add a dash of lemon or lime juice to keep it from browning and to add a zesty, light flavour.
*Gently toss to give moisture to all of the ingredients.
*To taste, add salt and pepper to the salad, depending on your choice.
*If desired, make a dressing by whisking together olive oil, vinegar, mustard, honey or maple syrup, salt, and pepper. Drizzle the mixture over the salad and toss to coat it evenly.
*Lastly, add some chopped fresh parsley or cilantro as a garnish for flavour and visual appeal.

Why have the salad?

Both apples and avocados are loaded with essential vitamins, minerals, and antioxidants. Apples provide vitamin C, fibre, and various antioxidants, while avocados offer healthy fats, potassium, and vitamins E, K, and B6. “Avocados have monounsaturated fats, which are heart-healthy fats that can help reduce bad cholesterol levels. Enriched with the fibre from apples, this salad also promotes cardiovascular health,” said Sangeeta Tiwari, clinical nutritionist, Artemis Lite, New Friends Colony (NFC), New Delhi.

Avocados are relatively low in carbohydrates and high in fibre, which can help you feel fuller for longer, helping in weight management. Furthermore, both apples and avocados are rich in dietary fibre, which supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. “Furthermore, the combination of healthy fats from avocado and fibre from apples helps in regulating blood sugar levels, keeping you feeling satisfied and energised throughout the day,” shared Tiwari.

When combined, “these ingredients make a filling and healthy salad that can be eaten as a light supper or as a refreshing side dish”, said Dr Sharma.

Here are some benefits of the apple-avocado salad (Source: Masaba Gupta/Instagram Stories)

Who can have it?

Generally, an apple and avocado salad can be enjoyed by most people, but there are a few considerations. Some individuals may have allergies to apples, avocados, or nuts. “It’s important to be aware of any food allergies before consuming the salad or to make substitutions accordingly. People with certain medical conditions, like avocado allergies, latex allergies, or digestive issues related to fibre intake, may need to avoid or limit their consumption of this salad,” elucidated Tiwari.

Tiwari stressed that although the salad is nutritious, it’s also relatively high in fat (from the avocado) and calories, especially if additional ingredients like nuts or cheese are added. “People with specific nutrition goals, like weight loss or managing cholesterol levels, may need to regulate their portion sizes or choose alternative ingredients,” said Tiwari.

Things to keep in mind

When preparing or consuming an apple and avocado salad, there are some important things to keep in mind.

*Make sure that you use ripe, fresh ingredients to get the best flavour and nutritional content.
*Wash fruits and vegetables thoroughly before preparing them, especially if you are eating them raw.
*Be mindful of any food allergies or dietary restrictions that you may have. Avocados are calorie-dense, so be careful of portion sizes, especially if you’re watching your calorie intake.
*Most importantly, prepare the salad shortly before serving to prevent the avocado from browning and to maintain the freshness of the ingredients, said Tiwari.

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