Avocado Citrus Salad The Healthy Mind Cookbook

MAKES 4 SERVINGS
PREP TIME: 15 Minutes
COOK TIME: 2 to 4 minutes, for variations 15 minutes

There’s fat, good fat, and great fat. Avocados fall into the last category—full of brain-boosting vitamin E and a monounsaturated fat that helps lower blood pressure, which can help lower the risk of cognitive impairment.
The same fat also serves to signal the gut and brain that satiation is taking place, which keeps us from overeating.

In this delicate salad, the avocado acts as a creamy bass note for the tart pop of the grapefruit and the perky citrus-ginger vinaigrette.

• 1 medium grapefruit or blood orange
• Freshly squeezed grapefruit juice
• 1 teaspoon lemon zest
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon freshly squeezed lime juice
• 1 tablespoon honey
• 1 teaspoon grated ginger
• Sea salt
• 1/4 cup extra-virgin olive oil
• 4 cups loosely packed arugula or mixed greens
• 1/2 cup shaved fennel or celery
• 1/4 cup fresh mint leaves, chopped
• 1 avocado, sliced

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1. Supreme the grapefruit.
2. When all the segments are out, squeeze the remaining juice into a small bowl and add more grapefruit juice as needed to make 2 tablespoons.
3. Add the zest, lemon juice, lime juice, honey, ginger, and 1/4 teaspoon of salt and stir to combine.
4. Slowly pour in the olive oil, whisking all the while, and continue whisking until smooth.
5. Transfer to a small container with a fitted lid and shake well.
6. Mix the arugula, fennel, and mint in a large bowl.
7. Add a tablespoon or two of the dressing and toss.
8. Top with the avocado and grapefruit segments and drizzle with a little more dressing and a light sprinkle of salt.

VARIATIONS: Make this salad heartier by adding grilled shrimp or salmon.

Coat 8 ounces of peeled, deveined shrimp or salmon fillet with olive oil and sprinkle with salt. On a grill or in a grill pan, cook over medium high heat until just cooked and opaque, about 2 minutes for shrimp or 3 to 4 minutes for salmon.

COOK’S NOTE: Oranges or tangerines will make a lovely substitution for the grapefruit.

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DID YOU KNOW?
AVOCADO. Cognitive functioning. Mood. When folks hear about carotenoids, they usually think of reddish vegetables such as carrots. But avocados are full of them, too, and carotenoids may improve brain performance and prevent cognitive decline, with a stronger association suggesting it keeps depression at bay.
The avocado also has lots of the healthiest fats out there—the kind that can keep inflammation under control and lower the risk of heart disease.
Those heart-healthy benefits are linked with better brain performance as well.