Avocado, Rocket (Arugula) & Tomato Salad


Cooking from fresh is a good way to ensure you get the required amounts of vitamin and minerals your immune system requires daily to function normally and at its full potential.

This simple avocado, rocket (arugula) and tomato salad recipe contains three different superfoods.

Each one packed with many of the most vital vitamins and minerals your body and immune system needs to function at its best.

This simple recipe that takes only 5 minutes to make is 100% guaranteed to give you and your immune system a mega super boost.

We also look at some of the fantastic benefits each one of these vitamin and mineral superfoods has to offer.

Avocado What Are The Health Benefits?

The Avocado fruit contains many essential vitamins & minerals.
The Avocado fruit contains many essential vitamins & minerals.

Avocado is a superfood packed with vitamins, including the precious omega fatty acid family, omega-3, omega-6 and omega-9; they are also rich in vitamins C, E, K and B6.

Advocado’s are also super-rich in many of the B-complex vitamins, B3 (niacin), B5 (pantothenic acid), B9 (folic acid), B12 (riboflavin).  They also contain minerals, including magnesium, potassium.

Studies have shown that avocados can help combat the risk of heart disease, diabetes, obesity and can help lower LDL levels of “bad” cholesterol in triglycerides in the blood, the primary culprits in cardiovascular diseases.

The omega fatty acids present in the avocado work wonders for healthy hair and nails, healthy supple skin, and a glowing complexion.

Not all fat is bad for you; despite the bad press, essential fatty acids support almost every system.

They are also vital to every cell and organ in your body, including brain health, cognitive function, mood and emotions.

Fatty acids also facilitate the absorption of fat-soluble vitamins and minerals, supporting, assisting, maintaining, and regulating the immune system.

Tomatoes What Are The Health Benefits


Rich in vitamin A, C and K, tomatoes are also a superfood packed full of vitamins and minerals.

Like the avocado, tomatoes contain many B-complex vitamins, including B1, B3, B5, B6, B9 and B7.

The tomato also contains many minerals such as iron, zinc, potassium, calcium, magnesium, copper, choline and phosphorous.

All these vitamin and minerals are specifically beneficial to the healthy functioning of your immune system, most of your major organs and your overall mental wellbeing.

These succulent fruits don’t just come in red, but also in yellow, orange, green and even purple.

The benefits are plenty, including controlling blood sugar in people with diabetes, reducing the risk of heart disease and activating digestion.

Tomatoes also have fantastic antioxidant properties that get rid of the harmful free radicals in your blood.

The coumaric acid and chlorogenic acid contained in tomatoes can help protect the body from the adverse effects of smoking cigarettes, even for passive smokers.

Other benefits, to name a few more, are promoting healthy bones, skin, hair and nails.

Rocket (Arugula) What Are The Health Benefits

green-lush-arugula-rocket-lettuce Arugula is commonly known as “rocket”.

Green and lush the nutrient-rich superfood is high in fibre, low in carbohydrates and fat, and can act as a fantastic ‘filler’ that perfectly complements any weight loss diet.

Arugula is rich in vitamin and minerals, including vitamin C, K and A, calcium, folate, and potassium.

Benefits include the promotion and vital support around heart, lung and kidney health along with your nervous system and muscle function.

Because of the high calcium content, this green assists in the development and regulation of healthy bone and teeth; calcium also assists blood to clot normally.

The folate content of Rocket is a rich and valuable source of nutrients for pregnant women or those planning to become pregnant.

Folate plays a vital role in the health and regular production of DNA and other critical genetic cells.

Everybody should ensure that they are getting enough of this critical vitamin in their everyday diet no matter what age, gender, or status of health.

Arugula is abundant in vitamin A, a powerful antioxidant that helps maintain and regulate the immune system.

Vitamin A also supports good eye health and encourages the normal healthy formation, growth and regeneration of cells within the body.

You can even chew arugula (rocket) to combat bad breath, and its flowers and seeds are edible too and super packed with vitamins and minerals.

The Recipe

  • Prep time 5 mins
  • Serves 2
  • Calories 145kcal
  • Total time 5 mins



  • 1 x avocado
  • 8 x cherry tomatoes (maybe more depending on the choice of tomato and size)
  • One big handful of rocket lettuce (arugula), spinach leaves or a mix of both
  • Two tablespoons of extra virgin olive oil
  • One tablespoon of freshly squeezed lemon juice
  • Salt to taste
  • Black pepper to taste (also a powerful antioxidant)


Prepare greens, avocado and tomatoes by giving them a rinse, then pat or spin dry.

  1. Cut the avocado in half and remove the seed and chop it up into bitesise chunks.
  2. Prepare tomatoes by cutting in half or bite-sized chunks.
  3. Place the rocket into two individual salad bowls.
  4. Top with the avocado chunks and tomato halves.
  5. Squirt about half a teaspoon of lemon juice per salad bowl.
  6. Drizzle one tablespoon olive oil per salad bowl.
  7. Season with salt and pepper to taste.
  8. Toss and serve.

 You can easily increase the recipe to accommodate the required servings, enjoy.

*Please note that this post’s information is for general information and not a substitute for healthcare professionals’ expertise and judgment.

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