Complete Salad with Egg and Avocado

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A balanced recipe that combines fresh vegetables, healthy fats, and protein. Perfect to start your day full of energy or to end it with a light yet satisfying dinner.

Ingredients (for 1–2 servings):

  • Fresh lettuce – 1 large cup (you can use romaine, iceberg, escarole, or a mix of greens)
  • Eggs – 2 (preferably fresh and good quality)
  • Tomato – 1 large or 2 medium (cherry tomatoes or Roma tomatoes work too)
  • Onion – ¼ (red onion is milder and sweeter)
  • Avocado – 1 ripe but firm
  • Extra virgin olive oil – 1 tablespoon
  • Fresh lemon juice – 1 teaspoon
  • Salt – to taste (sea salt or pink salt recommended)

Optional Add-ins:

  • Freshly ground black pepper
  • Seeds (chia, sesame, sunflower, or pumpkin)
  • Fresh cilantro or parsley leaves, finely chopped
  • Whole grain toast or rice cakes on the side

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Step-by-step preparation:

1. Boil the eggs:

Place the eggs in a small pot and cover with cold water. Make sure the water covers them completely. Bring to a boil over medium-high heat. Once boiling, lower the heat slightly and let cook for 9–11 minutes for hard-boiled eggs.
When ready, transfer the eggs to a bowl with cold water or ice to stop the cooking process. This also makes peeling easier. Once cooled, peel them gently and cut into slices or cubes.

2. Prepare the vegetables:

  • Wash the lettuce, dry it with a towel or salad spinner, and chop it into medium-sized pieces.
  • Wash the tomato, remove the core if you like, and cut it into cubes, wedges, or slices—your choice.
  • Peel and slice the onion very thinly. To soften the sharp flavor, soak it in water with a splash of lemon juice for 5 minutes.
  • Cut the avocado in half, remove the pit, and scoop out the flesh with a spoon. Slice or dice it.

3. Assemble the salad:

Use a large plate or bowl. Place the lettuce as a base. Then arrange the tomato, onion, egg, and avocado on top. You can mix them all or keep them in sections for a cleaner presentation.

4. Dress the salad:

Drizzle with olive oil, squeeze some fresh lemon juice, and sprinkle with salt to taste. If you like, add a dash of black pepper and some seeds for a crunchy and healthy touch.

Serving suggestions:

  • Serve with whole grain toast, rice cakes, or even a scoop of brown rice or quinoa to make it a heartier meal.
  • For a lighter version, you can use only egg whites or reduce the amount of avocado.
  • For a Mediterranean twist, add black olives and a pinch of dried oregano.

Nutritional Benefits:

  • Lettuce: Low in calories, high in fiber and water, aids digestion.
  • Egg: Great source of complete protein, B vitamins, and choline.
  • Tomato: Rich in vitamin C and lycopene (a powerful antioxidant).
  • Onion: Anti-inflammatory and antibacterial properties.
  • Avocado: Loaded with healthy fats (oleic acid), potassium, and fiber.
  • Olive oil and lemon: Help with nutrient absorption and add fresh, vibrant flavor.

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