Grapefruit, butter lettuce and avocado salad
GRAPEFRUIT, BUTTER LETTUCE AND AVOCADO SALAD
FOOD AS MEDICINE:
Grapefruit is rich in lycopene and ranked in the top superfood juices based on concentration of polyphenols and antioxidants including vitamin C. Citrus is a rich source of bioflavanoids which can promote detoxification and fight against cancer. The nobiletin and ascorbic acid (vitamin C) are compounds that have antiangiogenic properties virtually starving off the fuel source of tumors at the level of the vessel. Beyond cancer prevention, citrus has been shown to aid in tolerance of chemotherapy and radiation so it can be used to aid in cancer treatment and recovery. The vitamin C plays a crucial role in our stress response as our adrenal glands are the most concentrated storage tissue for vitamin C and it can play a role in prevention of colds and flu!
Makes 4 servings
1 large grapefruit, sectioned, membranes removed
1 ripe avocado, pitted and sliced
1-2 heads butter lettuce, washed and torn
3 T olive oil
3 T grapefruit juice, reserved from sectioned grapefruit
1 t Dijon mustard
pinch sea salt
¼ t fresh ground black pepper
¼ cup walnuts, toasted
Section the grapefruit by cutting the peel from the top and bottom. Remove the peel from the sides by cutting down and around the natural curve of the fruit. Cut along the side of each membrane to separate the segments (you want little to no pith). Reserve any juice for the dressing. Set aside.
In a small bowl, whisk the oil with the grapefruit juice, mustard, black pepper and the sea salt. Place the sliced avocado in the bowl with the dressing and toss gently to coat. This will prevent oxidation and browning. Add the grapefruit sections and toss to coat. Divide the butter lettuce amongst four serving plates. Top with the avocado, grapefruit and the dressing. Sprinkle with toasted walnuts. Serve with grilled chicken or salmon for a complete meal!
Nutrition facts: 216 Calories, 20g Fat, 8g Carbohydrates, 3g Protein
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