Tomato, Goat Cheese & Avocado Salad

Health Benefits

This salad combines healthy fats, fiber, fresh vegetables and herbs in a naturally balanced way. Avocado and extra virgin olive oil help support the absorption of fat-soluble nutrients found in tomatoes and herbs, while dates add natural sweetness alongside fiber and minerals.

Using a wide variety of fresh herbs increases plant diversity, which can support gut health and make meals more flavorful without relying on heavy dressings or processed ingredients. The combination of vegetables, herbs and healthy fats creates a satisfying salad that works well as a light meal or alongside other dishes.

Plant count: 11 🌱

A Closer Look at Key Ingredients

Healthy habits are often built one meal at a time.

Your Healthy Day

Pro Tips

• Use ripe tomatoes and avocado for the best texture and flavor.
• Add the fresh herbs and edible flowers just before serving to keep them vibrant.
• Adjust the balance of sweetness and acidity with more lemon juice or balsamic vinegar if desired.
• Choose a good-quality goat cheese with a creamy texture for the best contrast.
• Take a moment to enjoy the aromas of the herbs before mixing the salad. Fresh herbs contribute as much to the experience as they do to the flavor.

Did You Know?

Tomatoes are one of the richest dietary sources of lycopene, a carotenoid antioxidant responsible for their red color. Lycopene is fat-soluble, meaning the body absorbs it more effectively when tomatoes are eaten with healthy fats such as avocado or olive oil. This is one reason combinations like tomatoes and olive oil work so naturally together nutritionally.

Fresh culinary herbs contribute more than flavor. Many herbs contain polyphenols and other plant compounds that help increase overall dietary plant diversity. Even small amounts can contribute to the variety of plants consumed across the week.

Tomato, Goat Cheese & Avocado Salad

A fresh and colorful salad combining tomatoes, avocado, goat cheese, dates and aromatic herbs. A Mediterranean-inspired dish that brings together healthy fats, fiber and vibrant flavors.

Servings 2 people

Prep Time 15 minutes mins

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Ingredients

  

Salad

• 250 g ripe tomatoes cut into wedges
• 1 avocado sliced
• 80 g goat cheese crumbled or sliced
• 3 soft dates finely chopped
• 1 small handful fresh coriander
• 1 small handful fresh chervil
• 1 small handful mixed fresh herbs
• A few edible herb flowers optional

Dressing

• 1 tbsp extra virgin olive oil
• 1 tsp lemon juice
• 1 tsp balsamic vinegar
• Salt and black pepper to taste

Instructions

 

• Arrange the tomatoes, avocado and goat cheese on a large serving plate or bowl.
• Scatter the chopped dates, fresh herbs and edible flowers over the salad.
• In a small bowl, mix the olive oil, lemon juice, balsamic vinegar, salt and black pepper. Drizzle over the salad.
• Serve immediately while the herbs remain fresh and aromatic.

Notes

Make It More Filling: Add chickpeas, lentils, quinoa, whole grain rice or a slice of sourdough bread if you would like the salad to become a more complete meal.

Seasonal Variation: Try peaches, nectarines or strawberries instead of dates during summer for a different flavor profile.

Course: Salad

Recipe Type: light meal, vegetarian