As if the power of whole foods on their own wasn’t enough to excite me, there are some amazing studies being done on the synergy of food! Hort Research in New Zealand did a study showing that if you combine berries and chocolate, you absorb three times the amount of antioxidants than if you were to eat those two foods separately. Today I want to specifically talk about how adding healthy fats to a salad can boost your carotenoid (antioxidant) absorption.
Researchers added avocado to servings of leafy greens, sweet potato, and carrots and found anywhere from 2-6 times as much carotenoid absorption. Another surprising discovery was that not only did the added fat increase carotenoid absorption, it also improved conversion of specific carotenoids (most importantly, beta-carotene) into active vitamin A. So whether you’re making a smoothie or salad, throw in some avocado, nuts, seeds, or nut butter for some added antioxidant power!
Today’s recipe is for a simple winter salad. If you’ve never supremed citrus before, today is the day to learn; it will change your life! I always loved citrus but hated the pith. Yes, all that pith is good for you but some people just have texture issues and I’m one of them. There is a great tutorial on how to supreme citrus here and also a video here. This salad takes barely any time to prepare but is absolutely delicious!
winter salad with blood oranges & avocado
serves 2
ingredients
2 blood oranges, supremed, juice reserved
1 ripe avocado, sliced
5 ounces tender lettuce like butter lettuce or baby romaine (about 6 cups loosely packed)
dressing ingredients
6 tablespoons extra virgin first cold pressed olive oil
2 tablespoon apple cider vinegar
2 tablespoons fresh squeezed blood orange juice
salt & pepper to taste
directions
arrange lettuce, orange segments and avocado into two bowls
whisk all dressing ingredients in small bowl or put in small container & shake until well combined
lightly dress salad and serve (there will be extra dressing, for at least two more salads)
