Avocado Citrus Salad

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This delicious summer salad is a great way to nourish your body and eat for your health. I shared this recipe on our show Home and Family on the Hallmark Channel. Each one of these ingredients offers unique health benefits that will feed different parts of your body with essential nutrients.  In fact, if you closely look at these fruits and vegetables, you will find that they actually resemble the part of the body they support.  See below for a quick description of the health benefits of some key ingredients in this salad.

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Grapefruit/Orange- These tart fruits are a great source of immune boosting vitamin C and can help lower cholesterol.  Also, if you cut open a grapefruit or orange, they actually look similar to breast tissue.  Indeed, eating these citrus promotes breast health and can reduce the risk of breast cancer.

Avocado- Avocados are a great source of healthy fats like omega-3’s.  These nutritious fats actually help lower bad cholesterol and support proper brain function.  Additionally, avocados when cut open resemble a uterus and actually aid in women’s health and wellness.

Grapes– If you look closely at a bunch of grapes, the long branches with smaller branches shooting out resemble the interior of the human lung.  It won’t come as a surprise that studies suggest consuming grapes can help reduce the risk of lung cancer because of their anti-inflammatory effects.  Additionally, the high moisture content in grapes can reduce asthma problems.

Walnuts– If you closely inspect a walnut, the grooves and sections resemble the different hemispheres of the human brain.  This small nut is packed with tons of essential vitamins that support brain function.  Like the avocado, walnuts are an excellent source of omega-3 fatty acids, which are critical for maintaining brain health.  The brain is made of mostly fat, so it needs a healthy dose of essential fats like omega-3’s in order to operate correctly.

Ingredients for Salad:

  • 1 white grapefruit, peeled & sectioned

  • 1 navel orange, peeled & sectioned

  • 2 ripe avocados

  • 2 cups garden greens

  • 2 slices of thinly sliced red onions

  • 10 whole walnuts

  • 10 grapes (red)

  • 2 tablespoons Italian parsley chopped coarsely

  • 2 tablespoons dill chopped coarsely

  • 8 mint leaves chopped coarsely

  • Pinch of kosher salt and cracked pepper to taste

  • Shallot vinaigrette

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Ingredients for the Shallot Vinaigrette Dressing:

  • 1 tablespoon Dijon mustard

  • 1 tablespoon finely chopped shallot

  • ¾ cup extra-virgin olive oil

  • 2 tablespoons rice wine vinegar

  • 1 tablespoon apple cider vinegar

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon kosher salt

Directions for the Salad:

  1. Peel grapefruit and orange and section into slices.

  2. Peel and pit the avocados and slice them into 1/2″ thick pieces.

  3. Divide the greens among two plates. For each plate, take 3 slices of grapefruit and 3 slices orange, and place over top of salad greens. Then to each plate add 3 slices avocado, and some onion slices.

  4. Top each plate with 5 grapes and 5 shelled whole walnuts. Pour 1-2 tablespoons shallot vinaigrette dressing (recipe below) over the top.

  5. Garnish with coarsely chopped Italian parsley, dill and mint leaves.

Directions for the Dressing:

  1. Combine the mustard and shallot in a bowl, and whisk in the olive oil slowly.

  2. Continue to whisk to incorporate all the ingredients until smooth.

  3. Add the rice wine vinegar, apple cider vinegar, and lemon juice.

  4. Whisk to blend all ingredients until smooth. Add salt.

  5. This vinaigrette will keep in an airtight container for up to a week in the refrigerator.

Let’s cook together tag me:

T: Cristinacooks 

F: Cristina Ferrare 

I: Cristina Cooks 

P: Cristina Ferrare