Avocado & Pear Salad with Arugula

12 15 458
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 4
Avocado & Pear Salad with Arugula
Health Highlights

Ingredients


1 large Pear (sliced lengthwise)
1 avocado(s) Avocado (sliced lengthwise)
1/4 small Red onion (sliced thinly)
1/2 cup Walnuts (chopped)
8 cup Arugula (baby arugula)
1/2 cup Cranberries, dried
1/3 cup Extra virgin olive oil (for basic herb vinaigrette)
1/4 cup Balsamic vinegar (for basic herb vinaigrette)
1 tbsp Lemon juice (for basic herb vinaigrette)
1 tbsp Oregano, dried (for basic herb vinaigrette)
1 pinch Sea salt, fine (for basic herb vinaigrette)
1 dash Cayenne pepper (a pinch to taste, for basic herb vinaigrette)

Instructions


  1. Make ready a large serving platter.
  2. Slice a pear lengthwise and carve out the core. Continue slicing each half lengthwise into 1/2 cm thick slices.
  3. Cut into an avocado lengthwise until you hit the pit.  Rotate the knife around the entire pit until you have two halves.  Carefully hit the pit with the knife until it punctures it.  Turn the knife to pop out the pit.  Push a spoon between the avocado and the skin and carve the avocado out of its skin.  Slice each half lengthwise into 1/2 cm thick slices.
  4. Slice the onion into thin slices. Chop the walnuts into small pieces.
  5. Fill the center of the platter with the arugula. Line the outside edges of the plate with alternating slices of pear and avocado.
  6. Sprinkle the walnuts, red onion, and dried cranberries over the arugula.
  7. For the vinaigrette: combine olive oil, balsamic vinegar, lemon juice, oregano, sea salt, and cayenne pepper in a medium measuring cup, preferably with a spout. Whisk to blend well.
  8. Drizzle the vinaigrette over the entire platter when ready to serve.

Notes:

Quick Tips:

  • The dried cranberries can be swapped with any dried fruit of choice, such as blueberries or apricots. The Patience Fruit + Co. brand makes an organic dried berry mixture that includes cranberries, wild blueberries, and tart cherries that can be purchased at Save-on-Foods.
  • Add dairy or non-dairy cheese, if desired.



Nutritional Highlights:

Pears are high in antioxidants, which help to combat free radical damage in our cells!

Arugula is a cruciferous vegetable; it is high in fiber and antioxidants!


Nutrition Facts

Per Portion

Calories 458
Calories from fat 325
Calories from saturated fat 41
Total Fat 36 g
Saturated Fat 4.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 10.2 g
Monounsaturated Fat 19.5 g
Cholesterol 0
Sodium 61 mg
Potassium 581 mg
Total Carbohydrate 32 g
Dietary Fiber 8.1 g
Sugars 20.1 g
Protein 4.8 g

Dietary servings

Per Portion


Fruit 0.8
Meat Alternative 0.5
Vegetables 2.4

Energy sources


Pygal25%441.8755374394682132.7787788083762571%326.77428654246404264.764503344725944%368.54760970337134108.0005445046137925%71%CarbohydratesFatProtein

Meal Type(s)

Lunch
Salad




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