Health Information Library

To make this salad faster, you can use oranges and grapefruit that are already split into sections.

Serves 4

To make this salad faster, you can use oranges and grapefruit that already are in sections. This salad is a good source of potassium, folate, and vitamins A and C.

With a sharp knife, cut a thin slice off the top and bottom of one orange at a time to show the flesh. Stand the orange upright. Following the shape of the fruit, cut off all the peel.

Over a small bowl, hold the orange and cut along both sides of each section to free it from the membrane. Remove all the white pith and membrane. Throw away seeds. Let the sections and any juice fall into the bowl. Repeat with the other orange and the grapefruit.

In another bowl, whisk together the orange juice, olive oil and vinegar. Pour the mix over the fruit. Toss gently to coat evenly.

To serve, divide the spring greens among individual plates. Top each with the fruit and dressing mix. Sprinkle each with 1/2 tablespoon pine nuts.

Garnish with chopped mint if you choose. Serve right away.

• 2 oranges
• 1 red grapefruit
• 2 tablespoons orange juice
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 4 cups spring greens, young, tender cabbage plants such as kale, spinach and bok choy
• 2 tablespoons pine nuts
• 2 tablespoons chopped mint, for garnish (optional)

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving