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June 20, 2008

Healthy Recipe: Avocado and Blueberry Fruit Salad

I'm a big advocate for avocados! Besides being yummy, avocados are a healthy eating food, complete with fourteen minerals to stimulate growth, including iron and copper. Their low sugar content and lack of starch make them a great choice for people with type 2 diabetes. Vitamins in avocados include A, several B-complex, C, and E, and they’re also packed with antioxidants like vitamins E and C. You'll enjoy their cool, smooth creamy texture, which is a perfect contrast to crunchy walnuts, apples and greens.

1 large, ripe Fresh California Avocado, peeled, seeded, cut in slices
2 Cups fresh blueberries, rinsed, picked over, well-drained
2 Cups diced fresh apple (two medium apples; peeled, cored, seeded, diced)
2 Cups fresh mango chunks, diced
2 Tbsp chopped chives or green onion
2 Tbsp walnuts, toasted*, chopped coarsely
5 oz package mixed baby greens, or 8 cups mixed lettuces torn in bite-size

Toss salad greens in large bowl with remainder of tangy dressing, and distribute evenly on each of six salad plates. Place chopped avocado, blueberries, apple, and mango in medium bowl and toss with 4 Tbsp tangy dressing; set aside. Sprinkle with chopped chives and toasted walnuts to serve.

*To toast walnuts, place nut pieces in dry skillet over medium-high heat and stir occasionally for about seven minutes, or until pieces are browned lightly. Remove from heat. Let nuts cool slightly before chopping and using to garnish salad.

Place an equal portion of dressed fruit/avocado mixture on top of each greens serving.

Avocado and Blueberry Fruit Salad Dressing

2 Tbsp honey
½ tsp ground cinnamon
¼ Cup plain nonfat yogurt
1/8 tsp salt
¼ Cup fresh orange or grapefruit juice
1/8 tsp ground white pepper
1 avocado and blueberry fruit salad (click here to view the recipe for Avocado and Blueberry Fruit Salad)

In medium bowl, mix honey, yogurt, and cinnamon together until smooth and creamy.
Whisk in juice; stir in salt and pepper. Taste and adjust seasoning.

Today's healthy recipe from avocado.org

Posted by Laura on June 20, 2008 | Permalink


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