Emerald Salad

Emerald Salad

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


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Serves: 4 person(s) Change

Preparation Time: 20 mins
Cooking Time: 3 mins

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

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Quick And Easy Recipe Dairy-Free Recipe


  • 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.


* 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).

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 159 cals
Kilojoules 666 kJ
Fat 6.0 g
Saturated Fat 0.9 g
Cholesterol 0 mg
Sodium 42 mg
Carbohydrates 28.0 g
Fiber 4.0 g
Total Sugars 16.0 g
Protein 3.0 g
Calcium 64.0 mg
Note: A dash indicates no data is available.