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Citrus Avocado Salad with Pomegranate Vinaigrette

Citrus Avocado Salad with Pomegranate Vinaigrette

Adding fruit to salads is a great way to change up your boring old salad and at the same time a way to get those servings of fruit into your day.  When you add fruits to your salad it creates that savory sweet combination that is the BOMB!!  In this citrus avocado salad, citrus fruits are combined with a simple homemade pomegranate vinaigrette to create a winning combination.

Why citrus fruits?

Well for starters, within this family of fruit there is tons of variety.  In color, size and flavor.  The most common citrus fruits include grapefruit, lemons, limes and oranges.  There are other varieties as well including mandarins, tangerines and clementines.

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Citrus fruits are some of the most popular in the world thanks to their flavor and colors.  Mostly often, citrus fruits are associated with containing high amounts of vitamin C, but they also provide lots of other nutrients as well including:

Potassium
Folate
Calcium
Thiamin
Niacin
Vitamin B6
Phosphorus
Magnesium
Copper
Riboflavin
Pantothenic acid
A variety of phytochemicals

Furthermore, scientific studies indicate Including citrus foods in your diet may prevent development of

  • Cardiovascular disease
  • Heart disease
  • Hypertension
  • Stroke
  • Cancer
  • Anemia

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The benefits of vitamin C

Citrus is most well-known as a source of vitamin C.  Vitamin C plays multiple roles in the body, but one of its key roles is in building collagen.  Collagen is necessary for the maintenance of ligaments, tendons, skin, blood vessels and bones.  This role also means that vitamin C is important for would repair and healing of tissue damage.  For those of us that are aging, making sure we are eating plenty of vitamin C is crucial to maintaining our skin and to help prevent some of those signs of aging.

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Vitamin C also aids the body in absorbing plant-based iron.  Thus, combining plant-based sources of iron with a squeeze of citrus makes the body able to more easily absorb the iron.  This salad would be perfect combined with a dark leafy green such as spinach because all that citrus helps our body digest all the iron in the leafy greens.

Vitamin C is a powerful antioxidant and aids the body in removing “free radical” molecules from the body before they damage cells and possibly leading to serious illnesses such as cancer and cardiovascular disease.

The recipe

With all these health benefits, adding citrus to your diet is what I like to call a no-brainer!!  Plus, it creates an especially delicious combination such as in this recipe.

These days, citrus fruits are prolific most of the year.  Though they are at their peak season in the northern hemisphere in the dead of winter.  This means that on a dull, dreary day adding a bit of these fruits to your day, may feel like you’re adding a bit of sunshine!

Combine this citrus avocado salad with a Quinoa and Spinach Stuffed Sweet Potato, or this soup Vegan Lentil Taco Soup to create a complete meal.

Citrus Avocado Salad with Pomegranate Vinaigrette

The citrusy flavors of grapefruit and mandarins combine with avocado in this quick and easy salad that is drizzled with a homemade Pomegranate dressing. It's perfect for a side dish or add on your favorite protein and turn it into a light lunch or dinner.
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Course: Salad
Cuisine: American
Keyword: avocado, citrus, healthy salad, pomegranate, vinaigrette
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 people
Calories: 87
Author: Lyn Croyle

Ingredients

Salad

  • 8 cups mixed greens
  • 2 mandarins fresh*
  • 2 grapefruit
  • ½ red onion
  • ½ avocado
  • ¼ cup pomegranate seeds

Vinaigrette

  • ¼ cup extra virgin olive oil
  • ¼ cup pomegranate juice
  • 2 T red wine vinegar
  • 1 tsp honey
  • 1 tsp Dijon mustard
  • Salt and freshly ground black pepper

Instructions

Salad

  • Peel the oranges and grapefruit with a knife. You want to remove the layer that surrounds the segment. Then cut the side of each segment to loosen the pulp and remove it. The outer rind and inner skin should all be discarded. Cut the pulp into bite size pieces.
  • Thinly slice the red onion. Remove the avocado from the skin using a spoon. Thinly slice it horizontally and set aside.
  • In a bowl mix together the greens and dressing. Divide up into bowls. Top with oranges, grapefruit, red onion and sliced avocado. Sprinkle each salad with 1 T pomegranate seeds.

Vinaigrette

  • Combine all the ingredients except olive oil together in a blender and mix. Then with the blender on, slowly add the oil. Taste and adjust seasoning as needed.

Notes

If fresh mandarins aren’t available, you can used canned but choose the ones in juice not syrup or you can substitute with another citrus fruit that’s available at your local grocery store.

Nutrition

Calories: 274kcal | Carbohydrates: 29g | Protein: 3g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Sodium: 4mg | Potassium: 574mg | Fiber: 6g | Sugar: 18g | Vitamin A: 1700IU | Vitamin C: 71.8mg | Calcium: 70mg | Iron: 0.4mg

Did you make this recipe for Potatoes with Peruvian Huancaina Sauce?  Did you enjoy the flavors?  Tell me all about it the comments here on the blog!  If you cook and post on Instagram, be sure to tag me @cookeatlivelove!

Here are some other recipes I think you may enjoy!

Cooking Up Vegetarian Sweet Potato Nachos

Cooking up a smoky, sweet eggplant bacon recipe

 

 



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