Joco Diversions

Avocado, beet and grapefruit salad packed with nutrition

Updated: 2013-05-07T22:56:56Z

By JILL WENDHOLT SILVA

The Kansas City Star

A study in the Journal of the American Dietetic Association found that people who eat a serving of salad every day have a much higher likelihood of meeting the recommended dietary allowance for vitamin C, according to researchers at UCLA and Louisiana State University.

The Star’s Red and Green Salad With Cranberry Vinaigrette features a festive combination of red grapefruit and avocado. An avocado has 20 milligrams of vitamin C, which boosts the immune system, and fresh grapefruit has 48 milligrams. The recommended dietary allowance is 75 milligrams for women and 90 milligrams for men.

Other colorful nutrition benefits from a red and green salad:

Avocados were once considered a dieter’s dilemma because of their high calorie count, but new research has given them the green light. Avocados are not only delicious but also contain good amounts of potassium, vitamin A, niacin, fiber and phytonutrients.

Red or pink grapefruit is high in vitamin A, as well as the phytochemical lycopene.

Beets contain potassium, fiber, folate and phytochemicals, including anthocyanins, which give them their deep, earthy ruby color.

To preserve the anthocyanins, it’s best to roast, bake or microwave whole beets in their skins; peeled or cut up they lose the pigments.

Cooking tips: Instead of roasting the beet in the oven, you can use a slow cooker.

Trim and peel beet; toss in 2 teaspoons olive oil.

Place beet in slow cooker. Cover slow cooker and cook on high setting 3 to 3 1/2 hours or until beet is tender; remove and allow to cool.

When working with beets, you may want to use rubber gloves since the juice can stain.

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