MANGO,AVOCADO, & SPINACH SALAD

Cooking for Someone With High Blood Pressure

Rather than focusing on what you can't eat, explore the new flavors of a low-sodium diet. You'll help control your high blood pressure — and enjoy delicious food.

MANGO, AVOCADO, &  SPINACH SALAD

INGREDIENTS

DRESSING

• 1/3 cup orange juice
• 1 tablespoon red-wine vinegar
• 2 tablespoons hazelnut oil, almond oil or canola oil
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste

SALAD

• 10 cups baby spinach leaves, (about 8 ounces)
• 1 1/2 cups radicchio, torn into bite-size pieces
• 8-12 small red radishes, (1 bunch), sliced
• 1 small ripe mango, sliced
• 1 medium avocado, sliced

PREPARATION

1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

NUTRITION

Per serving: 210 calories; 14 g fat ( 2 g sat , 2 g mono ); 0 mg cholesterol; 10 g carbohydrates; 3 g protein;6 g fiber; 258 mg sodium; 479 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (40% dv), Fiber (26% dv).

Carbohydrate Servings: 1

Exchanges: 3 vegetable, 3 fat (mono)