Minty Gravocado Salad

Minty Gravocado Salad

This quick and delicious citrus fruit salad with grapefruit, avocado, mint leaves, and lime juice can be enjoyed as a healthy and refreshing afternoon snack or as a side dish to any meal.  In today’s post, you will learn how to navigate knowing the pros and cons of eating foods high in healthy fats, as well as qualities you may or may not have known about avocado and grapefruit.

Let’s get cooking!

Ingredients:

Instructions: 

  1. Wash and cut grapefruit and avocado and cut to the desired size pieces. Put in a bowl. 
  2. Squeeze lime juice, add feta cheese, salt, and pepper. 
  3. Enjoy and eat with intention, responsibility, and confidence!

Click at the below link for the recipe card! 

View Full Recipe Card Here

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NutriPledge Food Rating and Therapeutic Health Benefits:

This delicious salad comes with the following healthy qualities. 

  • Moderate in calories per serving 
  • A healthy balance of saturated fat
  • zero trans fats
  • A healthy balance of carbohydrates and  sodium
  • Great source of Potassium
  • No added sugars, food additives, artificial flavor or color

Our Food Coach rates this salad as a red dot food due to the high fats per serving. However, fat from avocado is heart-healthy mono and polyunsaturated fat. Food Coach recommends only about 3-7 grams of total fat per 100-125 calories on a generally healthy diet. So plan for other low-fat dishes with other meals to balance your daily fat.

This recipe meets about 35% (.69 cup) of your daily fruits and (.7 cup) and 28% (.69 cup) of vegetable intake of MyPlate. My plate recommends about 2 cups of fruits and 2.5 cups of vegetables daily on a 2000 calorie diet.  This recipe also provides about 74% daily vitamin C. Vitamin C is one of the safest and most effective nutrients to boost the immune system and protect our bodies from many other health conditions. Grapefruit is also a good source of folic acid, an essential nutrient for red blood cells formation and crucial during pregnancy to reduce the congenital disabilities of the fetus’s brain and spine. In addition, this recipe is also a good source of Potassium which assists in a range of essential body functions, including managing blood pressure and keeps healthy heartbeats. 

Dietitian Notes & Recommendations

*Grapefruit contains a high level of flavonoids called naringin that can pose a problem for people taking certain drugs such as calcium channel blockers and cholesterol-lowering statins. If you are taking any of these prescription drugs, then please consult with your health care provider.  

*Avocado contains enzymes called chitinases that can cause an allergic reaction in people with sensitivity to latex. (Reference: The encyclopedia of healing foods, 2005)

Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!

*Curious about how healthy are your food choices? Try our Food Coach system!

*This recipe page was reviewed and edited by Shraddha Chaubey, MS, RDN, LDN/CDN

Written by: Mackenzie Merriman Nutrition Student & Intern