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Eating well

Brighter life
October 03, 2015

Healthy recipe : Spanish orange and avocado salad

This colourful salad with its healthy fat and abundance of vitamin C will brighten the coldest, darkest winter day.

Ingredients:

Dressing

  • 3 tbsp (45mL) extra virign olive oil
  • 1 tbsp (15mL) sherry vinegar
  • 1½ tsp (7 mL) freshly squeezed lemon juice
  • 1 tsp (5 mL) grainy Dijon mustard
  • ¼ tsp (1 mL) salt

Salad

  • ½ head romaine lettuce (green part only), finely chopped (about 4 cups/1 L)
  • 4 large navel or Valencia oranges, cut into ½-inch (1 cm) slices
  • 2 large avocadoes, thinly sliced
  • 1 roasted bell pepper, julienned
  • 1 cup (250 mL) thinly sliced red onion
  • 2 tbsp (30 mL) finely chopped fresh mint

Directions:

  1. Dressing: In a small bowl, whisk together oil, vinegar, lemon juice, mustard and salt.
  2. Salad: Arrange lettuce on a large platter. Arrange orange slices decoratively on top, then avocado slices, roasted peppers and onion.
  3. Just before serving, drizzle dressing over salad and sprinkle with mint.

Tips:

This salad is best eaten soon after it is made. Grainy Dijon mustard (also called old-fashioned or whole Dijon mustard) is preferred in this recipe because it has a milder flavour. If it's not available, you can use regular Dijon, but use half as much, as the flavour is very strong. Make sure to buy seedless oranges such as navel or Valencia oranges. Makes eight servings

Nutrition per serving

Calories 175
Total fat 10 g
Saturated fat 1.4 g
Cholesterol 0 mg
Sodium 96 mg
Carbohydrate 23 g
Fiber 6 g
Protein 3 g

Diabetes food choice values per serving: 1 carbohydrate, 2 fat

Courtesy of 150 Best Indian, Asian, Caribbean and More Diabetes Recipes by Sobia Khan © 2014 robertrose.ca. Reprinted with publisher permission. Available where books are sold.

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