Avacado and Blueberry Fruit Salad

Happy 4th of July!!  I came across this recipe searching for a healthy "new" salad!  Enjoy!

 

Recipe Provided By the California Avocado Commission

People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

This recipe meets the following Produce for Better Health Foundation (PBH) Fruits & Veggies–More Matters® program criteria. Per Serving, each serving must contain at least one serving of fruit or vegetables per 250 calories; added sugars cannot exceed 15% of total calories; total fat is ≤35% of total calories, saturated fat is <10% of calories, trans fat is <0.5g per serving; contain ≤600 mg of sodium; and offer ≥0.014g/kcal naturally occurring fiber (28g of fiber/2000 calories).>

Ingredients

• 1.000 1
  ripe, Fresh California Avocado, peeled, seeded, cut in slices
• 2.000 2 cups
  fresh blueberries, rinsed, picked over, well-drained
• 2.000 2
  medium sized apples peeled, cored, seeded, diced
• 2.000 2 cups
  diced fresh mango chunks
• 1.000 1
  (5-oz) package mixed baby greens, or 8 cups mixed lettuces torn in bite-size pieces
• 2.000 2 Tbsp.
  chopped chives or green onion
• 2.000 2 Tbsp.
  walnuts, toasted*, chopped coarsely
• 0.000

  Avocado and Blueberry Fruit Salad Dressing

• 2.000 2 Tbsp.
  honey
• 0.250 ¼ cup
  plain nonfat yogurt
• 0.250 ¼ tsp.
  ground cinnamon
• 0.250 ¼ cup
  fresh orange or grapefruit juice
• 0.125 ⅛ tsp.
  salt
• 0.125 ⅛ tsp.
  ground white pepper

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Serves:

Instructions

Salad

1. Place chopped avocado, blueberries, apple, and mango in medium bowl and toss with about 2/3 of the tangy dressing; set aside.
2. Toss salad greens in large bowl with remainder of tangy dressing, and distribute evenly on each of six salad plates. Place an equal portion of dressed fruit/avocado mixture on top of each greens serving. Sprinkle with chopped chives and toasted walnuts to serve.
3. *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.

Dressing Instructions

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

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Nutrition information per serving

Nutrition Information Per Serving: Calories 190; Total Fat 6 g (Sat 1 g, Poly 2 g, Mono 3 g); Cholesterol 0 mg; Sodium 70 mg; Total Carbohydrates 36 g; Dietary Fiber 7 g; Protein 3 g