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Citrus & Avocado Salad

When we were growing up, our health-conscious mom gave us some form of citrus fruit nearly every day, especially in the winter, since that’s when citrus is in season and when she thought we could use an additional boost of vitamin C to keep the cold and flu away.  Often she’d serve half a grapefruit at breakfast and we’d scoop out each section of the inside with a spoon.  If she didn’t serve us citrus fruit at lunch or breakfast, our mom would surely add it to our nightly appetizer salad. 🙂 As much as we appreciated all the healthy food she fed us as kids, now as registered dietitians we truly appreciate it!  We’re always whipping up dishes inspired by our Mom, and this Citrus and Avocado Salad is no exception.  Rock on Mom! 🙂

 

Looking for more healthy salad recipes? Here are a few to try!

Crunchy Zesty Cucumber Cantaloup

Watermelon Mint Detox Salad

Veggie Bean Salad with Dijon Vinaigrette 

Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette

Whether the middle of summer or the thick of winter, what better than a bright citrus filled salad to brighten your day, while flooding your body with immune boosting vitamin C?   The sweet citrus fruit paired with the creamy avocado adds the perfect balance of sweet flavor with the creamy texture from the avocado, whose good-for-you-fat acts as a nutrient booster and enhances the absorption of fat soluble vitamins like carotenoids in citrus fruit.   Pair this salad with grilled chicken or fish for a delish lunch or dinner!  One of the best parts about this salad?  Use whatever citrus fruit you have in the house—or choose your favorite—or combine them all!

Makes 4 servings

Ingredients

Salad

3  citrus fruit*

1/2 avocado

2 cups of lettuce, chopped**

*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).

**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.

Dressing

1/4 cup fresh squeezed orange juice*

1 1/2 TBSP extra virgin olive oil

1 large garlic clove, finely minced or grated

a pinch of both salt & pepper

*we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)

Directions

  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by  mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  1. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  1. Dice the avocado.
  1. Assemble the salad, and then divide into 4 equal portions.
  1. Drizzle a tablespoon of dressing over one serving and enjoy!

Serve with a side of your favorite fish, chicken or bean dish for a delish lunch or dinner!

89 Calories, 4g carbs, 1 g fat, 2g protein, 3 mg sodium, 3 g fiber

Citrus & Avocado Salad
 
Author:
Ingredients
  • 3 sections of citrus fruit*
  • ½ avocado
  • 2 cups of lettuce, chopped**
  • ¼ cup fresh squeezed orange juice***
  • 1½ TBSP extra virgin olive oil
  • 1 large garlic clove, finely minced or grated
  • a pinch of both salt & pepper
Instructions
  1. First, prepare the dressing to give your ingredients time to mingle before pouring over the salad. Start by mixing all of the dressing ingredients together in a small jar or dressing container and shake well. Set aside.
  2. Slice citrus and remove the peels and as much of the pith as possible. We sliced from the top down into thin slices. Once the peel is removed, gently pull the slices apart to make them bite size.
  3. Dice the avocado.
  4. Assemble the salad, and then divide into 4 equal portions.
  5. Drizzle a tablespoon of dressing over one serving and enjoy!
Notes
*use your favorite; try something new—any sweet citrus fruit will work. We used blood orange, tangelo, clementines (or mandarins).
**we used a mix of spring greens and romaine this time, but we think butter lettuce would be a nice addition.
***we used fresh squeezed navel orange juice (we originally bought every variety of citrus we could find 😉 so we figured we’d use fresh squeezed, bottled 100% orange juice works as well)
Nutrition Information
Serving size: 4 Calories: 89 Fat: 4g Saturated fat: 1g Sodium: 3mg Fiber: 3g Protein: 2g

Skinny Winter Smoothie!

As twins who LOVE the summer time, we have one word—Brrr!!! 😉 It’s cold out!  And while our clients do all tell us the feel like eating healthy foods more in the summer than in the winter, we’ve got something to make your forget about that and the cold with this delish skinny winter smoothie that’s tasty and healthy and that helps you to follow our New Years Resolutions tips.

 Skinny Winter Smoothie

This treat is sweet and satisfying without any added sugar! The goal is to reset your “sweet” taste buds by choosing treats with no added sugar or artificial sweetener. By limiting very sweet flavors your taste buds will “reset” themselves as they lower their perception of sweetness. Allow fruit to satisfy your sweet tooth—and you’ll be amazed by how well it works! When you go back to sugary foods, you’ll need less sweet flavor to satisfy you. Plus, if you saw our New Year’s Resolution article you know that refined sugars typically add a lot of calories without nutrients, contributing to weight gain—and they also often increase cravings. They seem to weaken the immune system too by reducing your white blood cells’ ability to destroy bacteria. So get your sweet fix with our Skinny Winter Smoothie!

If you’re looking for more smoothies, you may want to try our Detoxifying Green Tea Smoothie,  our Blueberry-Lemon Morning Detox Smoothie

Kale Recharge and Detox Smoothie and this Avocado and Apple Green Smoothie 

SKINNY WINTER SMOOTHIE

We recommend having this delicious healthy smoothie as a sweet treat, a healthy snack, or having 2 servings for breakfast with a hard-cooked Eggland’s Best egg.  We use Eggland’s Best eggs because they are the only egg with special nutrients like 4 X the vitamin D of other eggs and double the omega 3s. Plus, they have 25% less saturated fat than other eggs.

SERVES: 3

 

INGREDIENTS

3/4 cup plain nonfat Greek yogurt

3/4 cup unsweetened vanilla almond milk

1 medium apple, chopped

1 medium banana, frozen

5 almonds

1/4 tsp cinnamon

2 ice cubes

1/4 tsp powdered ginger (optional)

 

DIRECTIONS

Mix all ingredients until evenly combined and smooth. Enjoy!!

 

 

NUTRITION FACTS: 127 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 49 mg sodium, 23 g carbs, 3 g fiber, 14 g sugar, 6 g protein

 

2 Servings with an Eggland’s Best hard cooked egg has 314 Calories and 17 g protein

Enjoy!

 

Love & Veggies,

X & X

L & T

 

The Nutrition Twins work with Eggland’s Best to help people to eat healthy and nutritious foods.

Skinny Winter Smoothie!
 
Author:
Serves: 3
Ingredients
  • ¾ cup plain nonfat Greek yogurt
  • ¾ cup unsweetened vanilla almond milk
  • 1 medium apple, chopped
  • 1 medium banana, frozen
  • 5 almonds
  • ¼ tsp cinnamon
  • 2 ice cubes
  • ¼ tsp powdered ginger (optional)
Instructions
  1. Mix all ingredients until evenly combined and smooth. Enjoy!!
Nutrition Information
Calories: 127 Fat: 2 g Saturated fat: 0 g Carbohydrates: 23 g Sugar: 14 g Sodium: 49 mg Fiber: 3 g Protein: 6 g Cholesterol: 0 mg