Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Avocado, peeled and cut into cubes | 260 g | Sweet, Astringent · Cooling |
 Tomatoes, cut into small wedges | 280 g | Sour, Sweet · Heating |
 Cucumber, cut into thin half-moons | 280 g | Sweet, Astringent · Cooling |
 Cilantro leaves, roughly chopped | 22 g | Astringent, Bitter · Cooling |
 Olive oil, measured for dressing | 12 g | Sweet, Bitter, Astringent · Heating |
 Lime juice, freshly squeezed | 16 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 12 g (about 1 tablespoon) of oil and 16 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Arrange avocado, tomato, and cucumber in distinct sections. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Scatter cilantro over all three without mixing them heavily. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Season with a little oil, lime, and salt just before lunch. Wait 1 minute at room temperature, taste a small piece or spoonful, and correct the salt or acidity before the final assembly.
- Let Summer Avocado Tomato Cucumber Plate stand at room temperature for 4 minutes, keep the composed sections distinct, and serve at midday before the cut surfaces release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Avocado Tomato Cucumber Plate is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Avocado Tomato Cucumber Plate
| Nutrient | Per 100g | Per Serving (1 serving (218g)) |
|---|---|---|
| Energy (Calories) | 72 kcal | 156 kcal |
| Protein | 1.2 g | 2.5 g |
| Total Carbohydrates | 5.2 g | 11.4 g |
| Dietary Fiber | 2.7 g | 5.8 g |
| Total Sugars | 1.6 g | 3.6 g |
| Total Fat | 5.9 g | 12.8 g |
| Calcium | 14.3 mg | 31.2 mg |
| Iron | 0.40 mg | 0.88 mg |
| Magnesium | 17.1 mg | 37.3 mg |
| Phosphorus | 32.4 mg | 70.8 mg |
| Potassium | 283 mg | 617 mg |
| Sodium | 139 mg | 303 mg |
| Zinc | 0.32 mg | 0.71 mg |
| Copper | 0.10 mg | 0.21 mg |
| Manganese | 0.12 mg | 0.25 mg |
| Selenium | 0.2 µg | 0.5 µg |
| Vitamin C | 9.5 mg | 20.7 mg |
| Vitamin A (RAE) | 25.7 µg | 56.1 µg |
| Vitamin E | 1.27 mg | 2.77 mg |
| Vitamin K | 22.7 µg | 49.5 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.77 mg | 1.68 mg |
| Vitamin B6 | 0.12 mg | 0.26 mg |
| Folate (DFE) | 32.9 µg | 71.8 µg |
| Choline | 8.7 mg | 19.0 mg |
