Avocado Sauce



4 servings
Avocado 1 small (180 g)
Ricotta cheese 2 tbsp (30 g)
Tomatoes 1 medium (150 g)
Onion 1 small (80 g)
Green pepper 1 medium (30 g)
Garlic 1 clove (3 g)
Lemon juice 3 tbsp (30 ml)
Coriander or parsley 2 tbsp (8 g)
Olive oil 2 tbsp (20 g)
Black pepper


Remove the pit of the avocado, and dice. Finely chop the onion and crush the garlic. Chop the tomato and pepper into small pieces. Mix all ingredients in a bowl. Add the salt, black pepper, lemon juice, ricotta cheese, parsley or coriander, and olive oil. Mix well and serve.

Energy and Nutrition Facts:

Nutrition Facts 1 Servings
(%) Daily Value
Woman (age 25 - 50)Men (age 25 - 50)
Energy 145.9 kcal 8 8
Carbohydrate 4.5 g 2 2
Protein 2.5 g 4 4
Fat 13.1 g 20 20
Fiber 2.1 g 7 7
Vitamin A 67.9 mcg 8 7
Vitamin E (equivalent) 1.5 mg 12 10
Vitamin B2 0.1 mg 8 7
Total Folic Acid 31.8 mcg 8 8
Calcium 25.3 mg 3 3
Iron 0.7 mg 4 7
Zinc 0.3 mg 4 3
Vitamin C 33.9 mg 34 34
Potassium 328.4 mg 9 9
Phosphorus 49.7 mg 7 7
Magnesium 20.3 mg 7 6
Vitamin B6 0.3 mg 22 18

Avocado Sauce:

Avocado sauce can be paired with meat dishes, zucchini chips and salty snacks.
The unsaturated fats in the avocado can keep your heart strong.
A serving of sauce supplies %34 of your daily vitamin C needs.


1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012


Food Composition of Menu of the Day

Energy and Nutrients 1 Serving
Energy 237.2 kcal
Carbohydrate 12.5 g
Protein 4.9 g
Fat 18.4 g
Fiber 3.5 g
Vitamin A 483.5 mcg
Vitamin E (equivalent) 2.3 mg
Vitamin B2 0.2 mg
Total Folic Acid 47.6 mcg
Calcium 76.1 mg
Iron 2 mg
Zinc 0.5 mg
Vitamin C 47.5 mg
Potassium 839.4 mg
Phosphorus 125 mg
Magnesium 60.5 mg
Vitamin B6 0.5 mg

Avocado sauce can be paired with meat dishes, zucchini chips and salty snacks.
The unsaturated fats in the avocado can keep your heart strong.
A serving of sauce supplies %34 of your daily vitamin C needs.
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This amount also supplies %10 of the energy which a healthy individual should get from breakfast.
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A serving can provide 1/3 of your daily vitamin B needs.
A portion of broad beans supply 1/3 of your daily iron requirement
The absorption of iron from vegetable sources is increased by eating vitamin C-rich foods.
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It also provides %21 of your daily recommended intake of calcium.
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One serving also provides nearly half of your daily required vitamin E.
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One serve provides you with the full amount of your daily required vitamin A.
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It also supplies vitamin A which is required for immune system, skin and eyes.
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Asparagus with cheese meets %13 of daily phosphorus needs.
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One serving of this sweet also provides %35of your recommended daily vitamin C intake.
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