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In a tropical climate avocados grow all around the world. This fruit has a distinct, but subtle flavour and creamy texture. Like a banana its flesh turns brown quickly when exposed to air. Although high in fat and calories, most of the fat comes from the healthy mono-unsaturated fat that can help to lower cholesterol level. They are also a good source of vitamins C and K, so can make a nutritious addition to your diet. However if you are watching your weight you might want to keep the portions small.

What you will need
  • 4 avocados
  • 4 papayas (peeled, halved and seeded)
  • 2 limes (zested and juiced)
  • 2 baby gem lettuces
  • 1 small red onion (finely diced)
  • 2 handfuls of cherry tomatoes (halved)
  • 1 clove of garlic (minced)
  • 1/4 teaspoon sugar
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/4 cup olive oil
How to make
  • Slice the avocado lengthwise into 1/2  inch slices. Slice the papaya width-wise into 1/2  slices, drizzle with the juice of one lime immediately.
  • Arrange slices overlapping and alternating on a bed of baby gem lettuce, then add the cherry tomatoes and onions.
  • In a small bowl combine remaining ingredients, mix well, spoon over the salad serve immediately.

Serves 4.
Preparation time: 15 minutes.

For more inspiring recipes join the British Heart Foundation free Heart Matters Service. Visit bhf.org.uk/heartmatters or call 0300 330 3300. Lines are open 9am to 5pm, Monday to Friday. *Similar cost to 01 or 02 numbers? British Heart Foundation 2014. Registered charity in England and Wales (225971) and in Scotland (SC039426).