Rocket, Avocado and Walnut Salad

Vegetarian, Soups & Salads
10 mins 
Serves 4 
Dairy free 
Hello good fats with this fabulous salad! Yes it is pretty high in fat, but it's all the good stuff and low in saturated fat, making it super heart and brain healthy. The walnuts deliver plant omega-3s and most of the overall fat comes from the monounsaturated fat present in the avocado and the extra virgin olive oil. 

These fats deliver fat soluble vitamins and antioxidants. In fact, even those present in the rocket are better absorbed by eating alongside these good fats. 

Serve this salad with grilled meat or fish, or for a vegetarian meal a bean-based burger or marinated tofu skewers. 

Recipe credit: One Harvest 

Blocks per serve: 1 PLANT, 2 FAT

PER SERVE: Energy 1260kJ; Protein 5g; Total Fat 29g (saturated fat 3g, polyunsaturated fat 9g, monounsaturated fat 15g); Carbohydrate 2g; Fibre 6g


2 bags (240g) rocket
1/2 red onion, thinly sliced
1 tsp wholegrain mustard
1 avocado, thinly sliced
60g walnuts, toasted


1 tbs lemon juice
3 tbs extra virgin olive oil
Salt & pepper to season


Step 1

Add all the dressing ingredients to a jar, screw on the lid and shake to combine the mixture. If you don’t have a jar, whisk together in a bowl.

Step 2

Layer the rocket; avocado, walnuts and red onion in a large bowl then drizzle with dressing. Serve alongside the grilled protein of your choice.