Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Papaya a la Mexicana with avocados

This fruity papaya salad is not only refreshing and delicious but also very healthy thanks to the combination of essential fatty acids and vitamins it contains.


88% 68/08/25 
Ω-6 (LA, 2.5g) : Ω-3 (ALA, 0.3g) = 8:1

Ingredients (for servings, )

Type of preparation

  • food preparation without heating


  1. For the salad basis
    Peel the papaya(s), remove the seeds, and then cut into cubes.

    For 1 kilogram papaya, you will need either about one large or three small papayas.

  2. Cube the avocados and tomatoes and add to the papaya in a large bowl.

  3. Seasoning
    Finely slice the chives and add to the other ingredients in the bowl. Mix well and serve.

    We use a low-salt variety soy sauce called genen shoyu whereas the original recipe calls for the gluten-free soy sauce tamari. 

Nutritional Information per person Convert per 100g
2000 kcal
Energy403 kcal20.1%
Fat/Lipids21 g30.0%
Saturated Fats3.2 g16.0%
Carbohydrates (inc.dietary fiber)57 g21.2%
Sugars33 g37.2%
Fiber18 g70.7%
Protein/Albumin6.5 g13.0%
Cooking Salt (Na:53.7 mg)136 mg5.7%
A serving is 716g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin C (ascorbic acid) 251 mg314.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 271 µg135.0%
ElemPotassium, K 1'846 mg92.0%
VitVitamin K 61 µg81.0%
MinCopper, Cu 0.55 mg55.0%
VitVitamin B6 (pyridoxine) 0.67 mg48.0%
VitPantothenic acid (vitamin B5) 2.7 mg45.0%
VitVitamin E, as a-TEs 5.1 mg43.0%
ElemMagnesium, Mg 137 mg36.0%
VitVitamin A, as RAE 276 µg34.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 2.5 g25.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.31 g16.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.08 g31.0%
Threonine (Thr, T) 0.20 g22.0%
Lysine (Lys, K) 0.33 g18.0%
Isoleucine (Ile, I) 0.19 g15.0%
Phenylalanine (Phe, F) 0.23 g15.0%
Valine (Val, V) 0.22 g14.0%
Leucine (Leu, L) 0.31 g13.0%
Methionine (Met, M) 0.07 g8.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 1'846 mg92.0%
Magnesium, Mg 137 mg36.0%
Phosphorus, P 163 mg23.0%
Calcium, Ca 110 mg14.0%
Sodium, Na 54 mg7.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.55 mg55.0%
Manganese, Mn 0.62 mg31.0%
Iron, Fe 2.3 mg16.0%
Zinc, Zn 1.6 mg16.0%
Selenium, Se 2.6 µg5.0%
Iod, I (Jod, J) 2.7 µg2.0%
Fluorine, F 15 µg< 0.1%
Notes about recipe

This fruity papaya salad is not only refreshing and delicious but also very healthy thanks to the combination of essential fatty acids and vitamins it contains.

Servings: The original recipe is intended for 2 servings but since 500 grams of papaya and 1 avocado are a lot for one person, we have set this dish for 3 servings. If you would like to serve it as a side or a snack, then the recipe as is should make enough for 6 to 8 servings.

Avocados and fat content: Avocados are healthy but also rich in fat. They contain large amounts of monounsaturated fatty acids, which explains why this dish has a relatively high fat content.

We don’t consider soy sauce to be raw. Soybeans are generally heated during the production process since green beans of all types contain the glycoprotein phasin, which is toxic for humans. Phasin inhibits the absorption of nutrients in the intestine, causes hemagglutination (clumping of the red blood cells), and in larger amounts can destroy the intestinal villi. Heating processes (e.g., cooking and roasting) destroy phasin and make soybeans and soybean products such as tofu, miso, and tempeh edible for humans. As a result, even unpasteurized soy products are not actually raw, but are instead cooked products that have been “revived” through the process of fermentation.

This information should help you understand why we label this recipe as vegan cooked food even though it is listed as raw food in the cookbook it comes from.

Papaya: A papaya contains up to 85% water and is therefore very low in calories. Papayas are known for their enzymes that degrade proteins, most notably papain. Papain is thought to promote digestion and act a bit like a laxative.
As a result, it is often an ingredient in medicinal products used to treat digestive problems connected to a reduced ability to digest protein. In contrast to pepsin, which needs to be in the acidic environment of the stomach to be activated, papain is also active in alkaline environments. As a result, papaya seeds can be ground and used to tenderize meat. In addition, papaya contains high amounts of vitamin C. According to the European RDA (Recommended Dietary Allowance), 100 g covers ¾ of the vitamin C requirement, whereby individual needs should be taken into consideration.


Tip from the author on preparing avocados: “It is easier to peel an avocado if you first cut it in half lengthwise. Then remove the pit and cut both halves in half again. Now you can easily peel the skin off of each piece.”

Preventing avocados from turning brown: When avocados are cut open, the cell walls at the cut are broken, which initiates the oxidation process. The avocado then turns brown if nothing is done to prevent this natural process. To keep this from happening, you can drizzle lemon or lime juice on the avocados, which also tastes good in the salad.

Storing avocados: Avocados are harvested before they are ripe. They ripen best if you place them next to apples (or put them together in a paper bag) and store at room temperature. The apples release ethylene gas, which speeds up the ripening process.

Alternate preparation

Spiciness: If you like spicy dishes, you can add chopped chili peppers and black pepper. Cilantro is a perfect finishing touch for this dish.