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

Asian Pear and Avocado Salad

Adding ginger, sesame oil, and lemon to this salad with crisp Asian pear and creamy avocado brings a fresh taste and a little bit of Asia to the table.


75% 41/08/51 
Ω-6 (LA, 6.2g) : Ω-3 (ALA, 0.2g) = 36:1

Ingredients (for servings, )


  • grater
  • citrus juicer (lemon squeezer)

Type of preparation

  • food preparation without heating
  • squeeze
  • grate (shred)


  1. For the vinaigrette
    Whisk together the oil, grated ginger, lemon juice, and sesame seeds to make vinaigrette.

    For health reasons, we have intentionally reduced the oil to one half of the amount listed in the original recipe. You can decide for yourself if you wish to add any additional oil.

  2. For the salad
    Cut the pear into thin slices that are about 6 mm. Halve the avocado, remove the pit, scoop the pulp out with a spoon, and also cut into 6 mm slices.

  3. Serving
    Alternate slices of avocado and pear on a plate. Drizzle with vinaigrette and garnish with sesame seeds.

Nutritional Information per person Convert per 100g
2000 kcal
Energy297 kcal14.8%
Fat/Lipids25 g35.9%
Saturated Fats3.7 g18.6%
Carbohydrates (inc.dietary fiber)20 g7.4%
Sugars5.8 g6.4%
Fiber11 g42.5%
Protein/Albumin3.9 g7.8%
Cooking Salt (Na:8.9 mg)23 mg0.9%
A serving is 208g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
FatLinoleic acid; LA; 18:2 omega-6 6.2 g62.0%
MinCopper, Cu 0.52 mg52.0%
VitFolate, as the active form of folic acid (née vitamin B9 and 96 µg48.0%
VitVitamin K 28 µg37.0%
VitVitamin C (ascorbic acid) 28 mg35.0%
ElemPotassium, K 651 mg33.0%
VitPantothenic acid (vitamin B5) 1.5 mg25.0%
VitVitamin B6 (pyridoxine) 0.36 mg25.0%
ProtTryptophan (Trp, W) 0.06 g22.0%
VitVitamin E, as a-TEs 2.3 mg19.0%

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 6.2 g62.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.17 g9.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.06 g22.0%
Threonine (Thr, T) 0.13 g14.0%
Isoleucine (Ile, I) 0.15 g12.0%
Valine (Val, V) 0.19 g12.0%
Leucine (Leu, L) 0.25 g11.0%
Phenylalanine (Phe, F) 0.17 g11.0%
Lysine (Lys, K) 0.18 g10.0%
Methionine (Met, M) 0.08 g9.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 651 mg33.0%
Magnesium, Mg 62 mg16.0%
Phosphorus, P 108 mg15.0%
Calcium, Ca 89 mg11.0%
Sodium, Na 8.9 mg1.0%

Essential trace elements (micronutrients) per person 2000 kcal
Copper, Cu 0.52 mg52.0%
Manganese, Mn 0.36 mg18.0%
Iron, Fe 1.7 mg12.0%
Zinc, Zn 1.2 mg12.0%
Selenium, Se 2.9 µg5.0%
Fluorine, F 7.0 µg< 0.1%
Iod, I (Jod, J) 0.68 µg< 0.1%
Notes about recipe

Adding ginger, sesame oil, and lemon to this salad with crisp Asian pear and creamy avocado brings a fresh taste and a little bit of Asia to the table.

Serving size: According to the cookbook, this recipe should make 1–2 servings. If you add some baby greens, for example, then it will certainly be enough for two servings.

Asian pears: Originally from China, Asian pears are round and the size of a medium to large apple. They have an ocher-colored skin with brown mottling. The white fruit inside is crisp, sweet and sour and has a taste reminiscent of apple, pear, and melon.

Black sesame seeds: Black sesame seeds are among the oldest seeds and have been used in Chinese herbal medicine for ages. They are particularly rich in valuable nutrients and building blocks and have a stronger flavor than white sesame seeds. Sesame seeds are one of the foods richest in selenium and also contain a considerable amount of calcium. Those who are sensitive to sesame need to be careful, as it is a strong allergen.

Ginger: Ginger is aromatic and known for its pungent, spicy taste, which is mainly a result of gingerol. Ginger is known to have a variety of medicinal effects; for example, it helps fight bacteria, inhibits the growing of viruses, and helps relieve nausea and vomiting. In addition, ginger stimulates blood flow and increases the production of bile.


Keep avocados from turning brown: When avocados are exposed to air, Tte process of oxidation causes them to quickly turn brown. You can prevent this by drizzling lemon or lime juice on top directly after slicing. The ascorbic acid contained in citrus fruits acts as an antioxidant, which slows down the discoloration process.

Alternate preparation

Greens and seeds: In addition to Asian pear and avocado, you can also add baby greens, which are more tender than other varieties of lettuce. You can also use other types of seeds such as pumpkin seeds or sunflower seeds.

Pear: If you can’t find Asian pears, you can use another variety of pear, so long as it is firm, crisp, and not too sweet (e.g., Abate Fetel pears that aren’t too ripe).