Avocado and Citrus Salad

Brighten up your day with this Fresh zesty salad

2 ripe Avocados diced into 1/4 inch cubes
1/2 lemon, segmented
1/2 orange, segmented
1/2 blood orange, segmented
1 Tbsp extra virgin olive oil
1 Tbsp organic mayonnaise (optional)
1/4 red onion, diced
1 tsp fresh tarragon (or dried)
1 tsp fresh parsley (or dried)
1 tsp fresh chives (or dried)
Salt (or Herbamare) to taste
Black pepper to taste
3 bunches baby arugula
1/8 cups pistachios, lightly chopped (optional)

In a mixing bowl, combine avocado, splash juice from citrus segments, splash olive oil. Add mayonnaise, cut herbs, red onion, salt and pepper; mix well. Add arugula, pistachios and all but a few pieces of citrus segments; lightly toss. Divide salad evenly on two salad plates; garnish with remaining citrus.

Why eat Avocados:

Avocados are a rich source of monounsaturated fatty acids including oleic acid, which may help to lower cholesterol and can offer significant protection against breast cancer. Avocados are also a good source of potassium, a mineral that helps regulate blood pressure, several carotenoids, vitamin K, folate, dietary fiber, and vitamins B6, C, and E.

Due to it’s healthy fat content, adding avocado to a salad will help to increase absorption of fat soluble antioxidants that vegetables provide.

Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. Sprinkling any exposed surface with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air.

Serving Ideas:

  • Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting guacamole.
  • Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
  • Combine sliced avocado with fennel, oranges and fresh mint for a refreshing salad.

Safety: Like bananas and chestnuts, avocados contain substances called chitinases that are associated with the latex-fruit allergy syndrome. If you have a latex allergy, you may be sensitive to these foods as well.