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Spiced Orange & Avocado Salad Recipe

This easy-to-make fruit salad is nutrient-rich, combines immune-boosting oranges and antioxidant-rich avocados with honey and spices.

Known for their high vitamin C content, oranges enhance immune system and help the body disarm the cell-damaging free radicals that accelerate ageing and causing diseases such as cancer, heart disease and strokes.

Avocados are rich in the antioxidant vitamins (A, C and E) that protect cells from damage inflicted by free radicals and also prevent heart disease. The vitamin E content in avocados help to maintain healthy skin and circulation. Besides antioxidant vitamins, avocados are good sources of pressure-regulating potassium and the energizing B vitamins (particularly 'anti-stress' vitamin B5), making them a health fruit to help your body coping with stress naturally.

Ingredients :

Serves 4
Preparation time : 10 minutes

  • 4 large juicy oranges

  • 2 small ripe avocados, peeled and stoned

  • 2 teaspoons cardamom pods

  • 3 tablespoons light olive oil

  • 1 tablespoon clear honey

  • generous pinch of ground allspice

  • 2 teaspoons lemon juice

  • salt and pepper

  • watercress sprigs, to garnish

 Healthy Easy Salad Recipe - Spiced Orange & Avocado Salad

Method :

  1. Cut the skin and the white membrane off the oranges. Working over a bowl to catch the juice, cut between the membranes to remove the segments.

  2. Slice the avocados and toss gently with the orange segments. Pile on to serving plates.

  3. Reserve a few whole cardamom pods for decoration. Crush the remaining pods to extract the seeds and pick out and discard the pods. Mix the seeds with the oil, honey, allspice, lemon juice, salt and pepper and reserved orange juice.

  4. Garnish with watercress, spoon the dressing over the top and serve.

Variations :

For grape fruit & avocado salad, replace the oranges with 2 large grape fruits and add 100g (3½oz) blueberries. Replace the ground all spice with 1 teaspoon nutmeg.

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