This appetizer in a little cup format is a gourmet proposal that plays with the textures and colors of the Mediterranean diet. We combine the creaminess of avocado, the salty intensity of feta cheese, and the vibrant freshness of a homemade tomato jelly. It is a visually stunning dish, rich in healthy fats and antioxidants. When seasoned with Bonsalt, we balance the strength of the cheese and the acidity of the tomato without adding sodium, turning it into a sophisticated, light, and completely heart-healthy starter.
Estimated time: 30 minutes (plus 2h chilling)
Difficulty: ⭐⭐
Servings: 4-6 people (depending on the size of the cup)
Ingredients
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2 ripe avocados
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100g feta cheese
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300ml natural tomato juice (or blended and strained tomatoes)
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3 sheets neutral gelatin (or 2g agar-agar)
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The juice of 1 lemon
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2 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon of Bonsalt 0%
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A pinch of black pepper and dried oregano
Nutritional Analysis and Total Macros
An appetizer with high nutrient density and a balanced mineral profile. Here is the breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 5.2g | Feta cheese and gelatin |
| Healthy Fats | 14.8g | Oleic acid (Avocado and EVOO) | |
| Carbohydrates | 6.5g | Low-glycemic-index energy | |
| Key Minerals | Potassium (Bonsalt) | 480mg | Muscle and arterial health |
| Sodium (Bonsalt 0%) | 0.0mg* | Blood pressure control (*from seasoning) | |
| Vitamins and Other | Lycopene | High | Antioxidant (Tomato) |
| Total Calories | 185 kcal | Light and filling starter |
Step-by-Step Professional Preparation
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Tomato jelly: Hydrate the gelatin sheets in cold water for 5 minutes. Warm a small amount of the tomato juice, dissolve the drained gelatin in it, and mix with the rest of the juice. Add a pinch of Bonsalt 0% and oregano. Pour into the bottom of the cups and let set in the fridge (approx. 2 hours).
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Avocado cream: Blend the avocado flesh with the lemon juice (to prevent oxidation), the EVOO, black pepper, and half a teaspoon of Bonsalt 0% until smooth and creamy.
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Cheese layer: Crumble the feta cheese with your hands or a fork until you get small crumbs.
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Assembly: Once the tomato jelly is firm, add a generous layer of the avocado cream.
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Finishing: Top the cup with the crumbled feta cheese.
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Decoration: Finish with a drizzle of EVOO and an extra pinch of oregano or a few fresh basil leaves.
Nutritionist Tips
This recipe is an excellent source of potassium and monounsaturated fats. By using Bonsalt 0%, we offset the natural sodium content of feta cheese, creating a much more balanced dish for people with hypertension or a tendency to retain fluid. The lycopene in the tomato, together with the vitamin E in the avocado, make an unbeatable antioxidant team to protect your cells.
This is the perfect recipe to surprise your friends or family with an elegant, fresh, and very healthy appetizer!
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