Salads and Vegetables: Salads: Emerald Salad

Green as the 'Emerald Isle', this salad combines green veggies and fruits.

Author: American Institute for Cancer Research
Date: November 21, 2007

Suggestions: * Please carefully check the ingredients of this product to ensure it contains no dairy, if a dairy-free recipe is required.

** Before serving, taste salad dressing, and if too tart, mix in an additional 1/2 to 1 tablespoon honey (serving suggestion is not included in the nutritional analysis).

Serves: 4 person(s)
Yield: 4 x 1½ cup servings (6 cups salad)

Preparation Time: 20 mins
Cooking Time: 3 mins


    1 slice oatmeal bread *
    1 spray of canola oil cooking spray
    1/4 tsp oregano
    12 Boston lettuce leaves
    12 pink grapefruit sections (fresh, jarred or canned)
    12 thin avocado slices (1/2 medium avocado)
    2 kiwi fruit, peeled and thinly sliced
    12 finely sliced green bell pepper rings
    1/2 cup grapefruit juice
    2 Tbsp lime juice
    1 Tbsp honey (preferably clover)
    1 Tbsp minced fresh mint leaves, or according to taste
    1 1/2 tsp extra-virgin olive oil
    1 dash each of salt and freshly ground black pepper


    Preheat oven to 350ºF.

    CROUTONS: Coat one side of the bread with cooking spray. Sprinkle on the oregano. Bake on a rack in the center of the preheated oven for 3 minutes, until the bread is dry and almost hard in the center. Let it sit 2 minutes. With a serrated knife, cut the bread into 1/2-inch cubes and set aside.

    SALAD: On each of four salad plates, make a bed using 3 lettuce leaves. Place 3 grapefruit sections and 3 avocado slices in the center. Arrange kiwi slices in an overlapping ring around them. Place the 3 pepper rings over the grapefruit and avocado.

    DRESSING: Whisk together in a small bowl the grapefruit and lime juice, 1 tablespoon honey and mint. Whisk in the oil. Season dressing with salt and pepper.**

    To serve, drizzle dressing over top of each salad. Sprinkle one-fourth of the warm croutons over each and serve.

Nutritional Information
(Per Serving)

Calories:159 cals
Kilojoules:666 kJ
Fat:6.0 g
Carbohydrates:28.0 g
Protein:3.0 g
Cholesterol:0.0 mg
Sodium:42 mg
Saturated Fat:0.9 g
Fiber:4.0 g
Calcium:64.0 mg
Total Sugars:16.0 g

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