This is the perfect time of year for this salad. Sweet, juicy navel oranges or cutie clementines are making their way into the grocery stores and avocado prices are good. This salad goes together so quickly and you can let the oranges, avocados and onion marinate while you prepare the rest of the meal.
Oranges, loaded with vitamin C, protect you in so many ways. First they are amazing antioxidants, destroying free radicals produced by environmental factors and stressful lifestyle choices, thus boosting anti-aging systems in the body. Vitamin C helps build collagen, protects against wrinkles, improves cardiovascular health and boosts immunity. The RDA for vitamin C is only 75 mg, almost the amount in one orange, but researchers suggest we can take up to 500 mg per day to achieve maximum benefits. We can get that from eating at least nine servings of a variety of fruits and vegetables a day which might be problematic for some, but very achievable for the health conscious individual.
Here is a list of foods with the highest concentration of vitamin C:
- Cantaloupe, 1 cup (8 ounces): 59mg
- Orange juice, 1 cup: 97mg
- Broccoli, cooked, 1 cup: 74mg
- Red cabbage, 1/2 cup: 40mg
- Green pepper, 1/2 cup, 60mg
- Red pepper, 1/2 cup, 95mg
- Kiwi, 1 medium: 70mg
- Tomato juice, 1 cup: 45mg
Here’s to healthy fall and winter months ahead. Now go eat your fruits and vegetables!
- Orange and Avocado Butter Lettuce Salad
- 1/4 cup fresh orange juice
- 2 Tbsp fresh lemon juice
- 2 Tbsp olive oil
- 2 tsp agave nectar
- 1/2 tsp sea salt
- 1/4 tsp fresh ground black pepper
- 3 oranges, peeled and sectioned (I used 4 clementines but can also use an 11-ounce can mandarin oranges)
- 1 avocado, peeled and diced
- 1/4 cup thinly sliced red onion
- 1/2 head butter lettuce
- Combine juices, olive oil, agave nectar, salt and pepper in a shallow medium bowl, whisking to combine. Add oranges, avocado and onion, stirring to coat. Cover and refrigerate at least 15 minutes to allow flavors to blend.
- Tear lettuce into bite-size pieces and arrange on serving plate. Spoon marinated orange mixture on top and gently toss to combine.