Seeded tomato and avocado salad

Lycopene is recent new antioxidant found in quite a few red coloured fruits, but most famously in tomatoes. Along with all its potent antioxidant properties, it has also been evidenced to be an effective anti-cancer agent. With the media going all bonkers about superfoods, eating tomatoes has amply been advertised. However, what remains in the dark is that lycopene is a fat soluble agent and like most vitamins is easily destroyed by heat. Hence it is essential that tomatoes be consumed fresh (without cooking) and with the right type of fats as well. Here is a simple salad recipe that combines lycopene giving tomatoes with ample amounts of Omega 3 and 6 from avocadoes, pumpkin and sunflower seeds and linseed. In addition to aiding with the absorption of lycopene, this salad recipe will provide a good amount of the beneficial fats to your body, especially for the veggies in us. Happy healthy eating!

seeded tomato and avacado salad

seeded tomato and avocado salad


1 skinned and chopped avocado, 9 – 10 halved cherry tomatoes, 1 tablespoon pumpkin seeds, 1 tablespoon sunflower seeds, ½ tablespoon linseed, spring onion greens, a small handful of mint leaves, a drizzle of extra virgin olive oil, a squeeze of fresh lemon juice, salt and pepper to taste


  1. Add all the ingredients, except the mint and spring onion greens, to a salad bowl and mix well, without squashing anything. Allow to stand for 10 minutes.
  2. Add the mint and spring onion greens just before serving. Mix well and serve as a light side dish to any main.

Try a tip

If you are a cheese fan, try adding Greek feta or halloumi cheese cubes to the salad for more flavour.