When developing recipes for my cookbook, Healthy Palate, I focused on creating delicious meals using great-for-you ingredients. Grapefruit and avocado are both super foods and they also happen to complement each other amazingly well. The zest and juiciness of a grapefruit pairs nicely with the smooth, creamy texture of an avocado make excellent salad ingredients.
Wintertime salads need a burst of flavor and citrus fruits make an easy, seasonal and colorful addition. The cilantro in the dressing and the sharpness of red onions all combine for a tasty, flavorful salad.
Besides being delicious, the nutrient content is excellent. This salad provides 83% of the daily value of vitamin A and 87% of the daily value of vitamin C. Many people consume too much sodium and not enough potassium. Research shows that doing the opposite – consuming less sodium but more potassium can help lower blood pressure. This salad has 491 mg of potassium and only 15 mg of sodium. This recipe receives high marks in every category – flavor, taste, and nutrition. I know you are going to love it too!
2 red grapefruits, peeled, sectioned and membranes removed
4 cups green leaf lettuce, torn into bite size pieces
1 medium avocado, peeled and sliced
1 cup green seedless grapes, stems removed
1 small red onion, thinly sliced (about 1⁄3 cup)
1⁄4 cup lime juice
1⁄4 cup cilantro, finely chopped
1 tablespoon extra virgin olive oil
1 tablespoon water
1 garlic clove, minced
Peel the grapefruits. Open the membrane of each grapefruit section; gently peel out the fruit section discarding the membrane. Layer lettuce, avocado, grapes, grapefruit and onion on a large plate.
In a small bowl whisk together lime juice, cilantro, oil, water and garlic. Drizzle dressing on top of salad just before serving.
NUTRITION INFORMATION FOR 1 SERVING OF SALAD: 143 calories, 2g protein, 25g carbs, 5g fat, 0mg chol, 1g sat fat, 0g trans fat, 5g fiber, 14mg sodium
NUTRITION INFORMATION FOR 1⁄4 OF THE SALAD DRESSING: 35 calories, 0g protein, 2g carbs, 3g fat, 0mg chol, 0g sat fat, 0g trans fat, 0g fiber, 1mg sodium
Recipe from Healthy Palate Cookbook