Avocado Salad for Hormonal Balance

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Boost your hormonal balance with avocado! Rich in healthy fats, fiber, and key nutrients, avocados support estrogen metabolism, reduce inflammation, and nourish adrenal health. Learn how to add them to your diet for optimal hormone support!

Avocado- Perfect Food For Hormone Balance.

As a nutrition consultant and chef, I’m always looking for ways to support overall health through food. One of my all-time favorite foods for achieving hormonal balance is the mighty avocado!

Avocados are my favorite food. I can’t live without them, although it didn’t always use to be this way. Growing up in Poland during communism, there was hardly anything in the grocery store. We could only get oranges or bananas for Christmas. You can imagine that I had never tried avocados. I was introduced to this lovely green fruit for the first time after I had moved to the US. My first impression wasn’t the best because I was not too fond of the texture. It wasn’t until I became vegan that I fell in love with this goodness—this sent-from-heaven food!

Avocados are one of those universally loved foods. Stuffed in tacos, chopped on salad, sliced on bread, eaten as guacamole—they make everything taste richer and creamier. I eat avocados with whatever food I have on hand, or frequently I enjoy them plain.

Avocados are famous for their buttery texture and taste (a quality we vegans and raw foodies are grateful for!!!!), a quality that comes from the “good” monounsaturated fats they contain. One fat, oleic acid, helps to lower total cholesterol significantly. Oleic acid improves your cardiovascular system in addition to vitamins B6 and folic acid, which control homocysteine levels. Homocysteine levels are linked to an increased risk of heart disease. They are also rich in vitamin K and have 30% more potassium than bananas.

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Why You’ll Love This Recipe

• Quick & Easy: This salad takes just 5 minutes to prepare, making it an effortless addition to your daily diet. With minimal chopping and no cooking required, it’s perfect for those busy days when you need something fast but nourishing.

• Nutrient-Packed: Avocados are loaded with fiber, healthy fats, and essential vitamins like vitamin E, vitamin B, and potassium, which all play an important role in hormonal health. The combination of fresh cucumber, chives, and watermelon provides additional hydration and micronutrients.

• Supports Hormonal Health: The healthy fats in avocados help regulate hormone levels, insulin sensitivity, and cortisol levels, which can support everything from energy levels to mood swings.

• Refreshing & Light: This salad is perfect for a summer meal or a quick snack. It’s hydrating, easy to digest, and won’t leave you feeling heavy.

Hormone-Friendly: Avocados support the endocrine system and stress management. They also contain anti-inflammatory properties that help your adrenal glands function properly, reducing stress and balancing hormone production.

Ingredients for Avocado Salad

Ripe avocados – Avocados are packed with monounsaturated fats, which support hormone production, insulin sensitivity, and brain function. They also contain fiber for gut health and essential vitamins like vitamin E to help combat oxidative stress.

English cucumber, diced – Hydrating and crisp, cucumbers are high in water content, making them great for digestion. They also contain antioxidants that support overall health.

Watermelon radish, diced – Watermelon is great for detoxyfiaction.

Chives, chopped – These mild onions add flavor while providing essential antioxidants, vitamin K, and folate, which support blood sugar regulation and hormonal balance.

Lemon juice– Lemon juice enhances flavor while providing a dose of vitamin C, which helps reduce inflammation and supports the immune system and skin health.

Olive oil – A great source of healthy fats that promote heart health, balanced hormone levels, and reduced oxidative stress.

How to Make It

1. Prepare the Ingredients: Start by washing all produce thoroughly.
2. Dice the Cucumber and Watermelon Radish: Slice the cucumber in half lengthwise, then cut into small, bite-sized pieces.
3. Chop the Chives: Chop the chives.
4. Dice the Avocados: Cut the avocados in half, remove the pit, and carefully scoop out the flesh. Dice into cubes, but be gentle to avoid turning them into mush.
5. Combine Everything: In a large mixing bowl, add the diced cucumber, watermelon radish, chives, and avocados.
6. Dress the Salad: Squeeze fresh lemon juice over the mixture, drizzle with olive oil, and season with salt and pepper to taste.
7. Toss Gently: Using a spoon or salad tongs, gently toss everything together. Be careful not to mash the avocado.
8. Serve Immediately: This salad is best enjoyed fresh, so serve right away!

Ingredient Substitutions

• Cucumber: Swap with zucchini for a slightly different crunch.
• Watermelon radish : Use mango or strawberries for a tropical twist.
• Olive Oil: Substitute with avocado oil.

Health Benefits for Women’s Health

• Avocados are rich in monounsaturated fats and plant sterols. These healthy fats help support natural hormone production, which is necessary for maintaining reproductive health.
• High in fiber, which helps stabilize blood sugar levels and improves insulin sensitivity. When blood sugar is balanced, it reduces the risk of energy crashes, mood swings, and hormonal imbalances.
• For women looking to support fertility and a healthy menstrual cycle, avocados are a great choice. They are loaded with folate and vitamin B, both essential for reproductive health and preventing birth defects during pregnancy.
• The healthy fats in avocados also play a big role in boosting brain function and mood stability. They help nourish the brain, reducing stress levels and mood swings, while also supporting mental clarity and focus. Avocados are also great for gut health. They contain both soluble and insoluble fiber, which helps maintain a healthy gut microbiome, improve digestion, and prevent irregular bowel movements.
• Avocados support heart health and blood pressure regulation. The oleic acid and vitamin E found in avocados help lower bad cholesterol levels, reduce inflammation, and maintain healthy blood pressure, all of which contribute to overall cardiovascular wellness.

Chef Angie Tips

• Always use ripe avocados for the best creamy texture. If your avocados are too firm, leave them at room temperature for a day or two until they soften.
• To prevent the avocado from browning, toss it with lemon juice immediately after cutting. This helps maintain its fresh, vibrant color and prevents oxidation.
• Serve this salad chilled for an extra refreshing experience. The cool, crisp ingredients combined with the creamy avocado create a perfect balance of flavors and textures that make this dish even more enjoyable.

Ways to Serve

• Serve it on greens
• With grilled chicken or fatty fish
• Over leafy greens like Swiss chard or bok choy
• As a topping for avocado toast.

Storage

While this salad is best enjoyed fresh, you can store any leftovers in an airtight container in the refrigerator for up to 24 hours. To prevent the avocados from browning, press plastic wrap directly onto the surface of the salad before sealing the container.

Equipment

1. Cutting board
2. Sharp knife
3. Mixing bowl
4. Spoon for scooping avocados

Frequently Asked Questions

Can I make this salad ahead of time?

Yes, but avocados brown quickly, so it’s best to prepare it right before serving.

What other dressings can I use?

A drizzle of balsamic glaze or a dash of dark chocolate shavings can add extra flavor!

Is this recipe good for meal prep?

It’s best enjoyed fresh, but you can prep the watermelon radish and cucumber in advance.

More Summer Recipes

Gluten-Free Key Lime Bars

Classic Virgin Mojito Mocktail

Pineapple Ginger Ale Mocktail

Roasted Strawberries Vinaigrette – Summer Salad

Cucumber Radish Salad With Fresh Dill

Polish Tomato and Dill Pickles Salad

Polish Young/New Potatoes With Dill

No-Bake Peach Cheesecake (Polish Sernik na Zimno)

Polish Sorrel Soup With Hard Boiled Egg (Zupa Szczawiowa)

Grilled Peaches With Balsamic Vinegar

References:

https://pubmed.ncbi.nlm.nih.gov/37444254

https://pubmed.ncbi.nlm.nih.gov/36358102

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Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thetastesoflifeholisticblog

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