by Elisabeth Duckeck
Avocado is healthy, but it has no flavor? Most of us will think this until you try this salad! It is absolutely delicious, incredibly flavorful, and the most refreshing salad for hot summer days.
I love to make it whenever we host a party at home, as it offers a wonderful twist from the usual, predictable green salads with tomatoes and cucumbers.
The Science Behind the Flavor: Why This Salad is a Nutritional Powerhouse
Avocados are rich in monounsaturated fatty acids, specifically oleic acid. These healthy fats, in combination with the olive oil, act as a “nutrient booster.” They are absolutely essential for your body to optimally absorb the fat-soluble vitamins—such as vitamin A and vitamin K—as well as valuable antioxidants like beta-carotene and lutein found in the mixed leafy greens and oranges.
Furthermore, the combination of the flavonoids from the orange, the vitamin E from the avocado, and the sulfur compounds (allicin) from the red onion protects your cells from oxidative stress and delivers a powerful anti-inflammatory effect. On top of that, both oranges and avocados serve as excellent sources of potassium.
If you are following a specific diet, this salad is the perfect addition to your meal plan. It is naturally high in fiber. Thanks to this rich fiber content paired with the healthy fats from the avocado, it is highly satiating and ensures that your blood sugar levels rise slowly and steadily.
Tips for the success of your cooking
When buying an avocado, always perform the ripeness test by gently pressing the fruit in the palm of your hand. If it yields slightly to gentle pressure, it is ripe and ready to eat. If it feels rock-hard, it is still unripe. You can also check the ripeness by looking at the stem: carefully flick off the small, woody stem at the top of the fruit. If the flesh underneath is a light green or yellowish hue, the avocado is perfectly ripe. If it looks brown, the avocado is overripe and will likely have dark spots inside. If the stem cannot be removed at all, the fruit needs more time to ripen. Additionally, avoid any fruits with deep dents, cracks, or mushy spots, as these are clear signs of bruising.
Unfortunately, most local supermarkets only carry firm, unripe avocados. Therefore, it is best to plan your salad a few days ahead. If you can only find hard, green avocados, buy them three to five days before you need them and let them ripen at home in a paper bag next to bananas or apples.
Cooking tip:
Always wash your avocado thoroughly before cutting into it. Otherwise, your knife will transfer bacteria and dirt from the outer skin directly into the edible flesh. To cut it, slice the avocado lengthwise down to the pit, then gently twist the two halves in opposite directions to separate them.
While many people strike the pit with a knife to remove it, I am not a fan of this method because it can cause serious injuries if the knife slips. Since you will be slicing the avocado for this salad anyway, simply cut the halves into quarters and carefully twist the pieces away from the pit. From there, you can easily peel the skin off with your fingers from the tip downward, just like a banana. This method also ensures you keep the nutrient-rich, dark green flesh closest to the skin. To prevent the flesh from oxidizing and turning brown, immediately drizzle your avocado slices with a little lemon juice or orange juice. The natural acidity stops the browning process in its tracks.
Last but not least:
Since this recipe uses grated orange zest for the dressing, it is highly recommended to buy organic or untreated oranges. For standard commercial transport, conventional orange peels are treated with chemical waxes and pesticides that cannot be fully removed, even under hot running water.
You can primarily recognize these conventionally treated oranges in the supermarket by their artificially high-gloss shine under the grocery store lights. Choosing untreated fruit ensures your citrus dressing remains completely safe, vibrant, and chemical-free.
Avocado-Orange Tossed Salad
Equipment
- 1 Chef's knife
- 1 cutting board
- 1 Fine grater
- 1 Citrus juicer
- 1 Glass jar with lid
- 1 Medium bowl with lid
- 1 large salad bowl
- 1 salad tongs
Ingredients
For the Salad
- 3 medium oranges
- 1 small red onion
- 1 medium avocado
- 150 gr (5 cups) mixed leafy greens (such as green lettuce, frisée, and iceberg)
For the Citrus Vinaigrette
- 60 ml (¼ cup) Olive Oil
- ¾ tsp finely grated lemon zest
- 1 Tbsp lemon juice
- 1 Tbsp vinegar
- ¾ tsp finely grated orange zest
- 2 Tbsp freshly squeezed orange juice
Instructions
Prep the Citrus and Zest
- Carefully grate one of the oranges to yield ¾ tsp of fine zest, then set it aside.
- Cut that orange in half and squeeze one half to get 2 tbsp of fresh orange juice.
- Using a sharp knife, peel the remaining orange half and the other two oranges, making sure to completely remove the bitter white pith. Cut the oranges into halves, then quarters, and chop them into bite-sized cubes.
Mix the Vinaigrette
- In a glass jar, combine the olive oil, grated lemon zest, lemon juice,vinegar, sugar, the reserved orange zest, and the 2 tbsp of orange juice.
- Secure the lid tightly and shake vigorously until the dressing is fully emulsified.
Marinate the Onions and Oranges
- Halve the red onion and slice it into thin strips.
- In a medium bowl, combine the diced oranges, sliced onions, and the prepared dressing. Cover the bowl with a lid and place it in the refrigerator to marinate for at least 2 hours, stirring occasionally to distribute the flavors.
Prep the Avocado and Assemble
- Right before serving, peel, pit, and slice the avocado.
- Add the mixed greens to a large salad bowl, pour the chilled orange and onion dressing over them, and toss gently to coat.
- Top the salad with the avocado slices and serve immediately.
I’m not a big fan of including calories and nutritional information in recipes, even though I pay attention to eating a calorie-conscious diet.
The calorie information in my recipes should be considered a guideline and average value. Anyone who really wants or needs to be precise with calories should ALWAYS base their calculations on the specific ingredients they use. Therefore, the actual calorie count may vary from my estimates.
Loved this salad recipe? Find more ideas for fruity salads and follow this link to Salads
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