Avocado & Pear Salad with Arugula

12 15 471
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 4
Avocado & Pear Salad with Arugula
Health Rating

Ingredients


8 cup Arugula (baby arugula)
1 large Pear (sliced lengthwise)
1 avocado(s) Avocado (sliced lengthwise)
1/2 cup Walnuts (chopped)
1/4 small Red onion (sliced thinly)
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)
1/8 tsp 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 centre 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.  Blend well.
  8. Drizzle the vinaigrette over the entire platter.

Nutrition Facts

Per Portion

Calories 471
Calories from fat 322
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 59 mg
Potassium 560 mg
Total Carbohydrate 32 g
Dietary Fiber 8.1 g
Sugars 19.1 g
Protein 4.8 g

Dietary servings

Per Portion


Fruit 0.8
Meat Alternative 0.5
Vegetables 2.4

Energy sources


Pygal28%446.7963881096709138.0938928101542468%321.01786873121847259.970537099459364%368.7936897148441107.968505069757628%68%CarbohydratesFatProtein

Notes:

For the dried cranberries, I sometimes like to use the Patience Fruit + Co. brand of organic mixed dried berries that include cranberries, wild blueberries and tart cherries that can be purchased at Save-on Foods

Drizzle the vinaigrette over the platter when ready to serve.


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!

Lunch
Salad