Healthy Orange-Avocado-Onion Salad Recipe

December 7th, 2020 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Healthy Orange-Avocado-Onion Salad Recipe

We can all agree that salads are an excellent way to get nutrient-dense fruits and vegetables into our diet. In fact, consuming a small salad before lunch and dinner not only curbs your appetite but provides your body with a healthy amount of fiber, vitamins, and minerals. I try to eat a large salad at least twice a day. At that rate, it’s very easy to become tired of, well, salads! During my salad journey, I’ve found some go-to salads that I absolutely love and never get tired of. And, yes, you guessed it, Healthy Orange-Avocado-Onion Salad is one of them!

Eating as many salads as I try to do, a great-tasting, fresh, and healthy salad dressing becomes very important. And this is because I have a difficult time eating a dry salad. I often find myself a bit jealous of those who love a salad without dressing. The Cilantro-Lime Vinaigrette Recipe included below is a fav of mine, especially with this particular salad. Go ahead and experiment with it on other salads that you love.

Below is some additional information concerning the health benefits of oranges and the health benefits of avocados. Both of these are considered powerhouse fruits. Yes, avocado, also known as alligator pear, actually belongs to the fruit family.

A large study showed that people who eat salad have significantly and consistently higher blood levels of key nutrients that protect against heart disease, as well as cancer, diabetes, high blood pressure, immune system problems, eye, and skin disorders – even wrinkles. Harvard – The Nutrition Source

An Orange a Day Is Good for Your Eyes

People who eat oranges on a regular basis are less likely to develop an eye condition called macular degeneration. In this particular study, researchers monitored the health of over 2,000 Australian adults for 15 years and found that participants who ate at least one daily serving of oranges had more than a 60% reduced risk for developing macular degeneration during the course of the study. The researchers also found that flavonoids in oranges appear to help prevent this eye disease, while flavonoids in foods such as tea, apples, and red wine did not confer the same benefits. The investigators add that even eating an orange once per week reduced the risk of macular degeneration.
American Journal of Clinical Nutrition, July 2018

Organic Turmeric with black pepper

An Orange a Day Is Good for Your Skin

Fruits are good for your skin and hair, but the orange is an exceptional fruit as it’s ingredients can help boost your complexion! Antioxidants found in oranges fight free radicals which may slow down the production of wrinkles, and stop premature aging.

There are many skin benefits of eating one orange every day.

  • Natural oils in oranges can help to moisturize your skin with the end result being softer, healthier-looking skin.
  • Antioxidants found in oranges fight free radicals which can slow down the production of wrinkles and slow down premature aging.
  • Oranges have a high content of citric acid which aids in skin exfoliation and helps to dry out acne, improving the overall look of your skin.
  • Orange peel contains a higher amount of Vitamin C than the orange itself. Grind orange peel and use it as a body scrub for a healthy-looking glow.
  • Vitamin C helps the body to form collagen and elastin which can help keep your skin looking younger and more supple.
  • Oranges may also prevent skin sagging and may improve firmness.

Avocado Benefits – The Scoop about Avocado

Here’s the scoop about avocados: The avocado is genuinely an amazing superfood to add to your daily diet. In fact, there are few, if any other, other superfoods that are chalked-full of essential nutrients. One medium-sized avocado has about 215 total calories. Yes, that’s a boat-load of calories. However, because of the healthy fat, fiber, and phytochemical content, this superfood should help you lose weight, not gain weight.

Today — thanks mostly to on-going research concerning the risks of a low-fat diet — we understand that avocados offer important, healthy fats in addition to much-needed antioxidants, multiple trace minerals, and vitamins.

RELATED: Avocado Benefits – Amazing Superfood

Healthy Orange-Avocado-Onion Salad Recipehealth benefits of oranges

Serves 4

Salad Ingredients

2 large oranges
8 C mixed organic salad greens
1 C avocado, diced
¼ C slivered red onions
½ C Cilantro-Lime Vinaigrette (recipe below)

Cilantro-Lime Vinaigrette Recipe

1 C packed cilantro
½ C extra-virgin, cold-pressed olive oil
¼ C lime juice
1/4 C freshly squeezed orange juice
½ tsp Himalayan salt
½ tsp organic pepper
Pinch fresh minced garlic


Vinaigrette Preparation: In a high-speed blender or food processor, puree cilantro, oil, lime juice, orange juice, salt, pepper, and garlic until smooth.

Salad Preparation: Slice both ends off oranges. With a sharp knife, remove and discard the peel and white pith. Working over a salad bowl, cut the segments from their surrounding membrane. Discard the membrane. Add greens, avocado, onion, and vinaigrette; toss thoroughly to coat. (Refrigerate the extra dressing for up to 2 days.)

Resources and Research

The Health Benefits of Citrus Fruits – Summary Booklet. Horticulture Australia Limited, Accessed 14 February 2014.

Sharma P. Vitamin C rich fruits can prevent heart disease. Indian J Clin Biochem. 2013;28(3):213‐214. doi:10.1007/s12291-013-0351-y.

Gopinath B, Liew G, Kifley A, et al. Dietary flavonoids and the prevalence and 15-y incidence of age-related macular degeneration. Am J Clin Nutr. 2018;108(2):381‐387. doi:10.1093/ajcn/nqy114.

Avocado (Persea americana) Seed as a Source of Bioactive Phytochemicals

Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin) in breast cancer cells with Her-2/neu oncogene amplification.

Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels.

Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner, and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She has studied and performed extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support, and is actively involved in researching new natural health protocols and products. A 20-year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is a Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness. Check out Oasis Advanced Wellness and our natural skincare products Oasis Serene Botanicals.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.

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