Wise Notes for Consumers

Making Your Calories Count

This week completes our focus of Wise County’s District 4-H Food Show winners and the nutritional benefits of their recipes. Lyndi Luttrull, a 13 year old Decatur 4-H’er received 1^st place in the Intermediate Fruits and Vegetable category.  Her recipe for Orange and Avocado Salad will make a colorful addition to any Mexican-inspired meal.  The sharpness of the dressing complements nicely with the taste of the avocado. It is packed full of beneficial nutrients such as folate, vitamins A, E and C, potassium, and monounsaturated fat.

Orange & Avocado Salad

8 cups mixed salad greens                                          1 cup orange segments

1 avocado, diced                                                         ¼ cup slivered red onion

½ cup Cilantro-Lime Vinaigrette (recipe follows)

Toss greens, orange segments, avocado and onion in a salad bowl.  Toss with Cilantro-Lime Vinaigrette.

Cilantro-Lime Vinaigrette                                                                                                                                       

1 cup packed cilantro                                                  ½ cup extra-virgin olive oil

¼ cup lime juice                                                          ¼ cup orange juice

½ tsp. salt                                                                    ½ tsp. pepper

Pinch of minced garlic

Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

NUMBER OF SERVINGS:  4

Per serving: 223 calories; 19 g fat ( 3 g sat , 14 g mono ); 0 mg cholesterol; 14 g carbohydrates; 3 g protein; 6 g fiber; 142 mg sodium; 612 mg potassium.