By Mayo Clinic Staff

Dietitian's tip:

To speed up the assembly of the salad, you can use already-segmented oranges and grapefruit. This salad is a good source of potassium, folate, and vitamins A and C.

Number of servings

Serves 4
  1. DASH diet
  2. Low-sodium
  3. Heart-healthy
  4. Weight management
  5. Plant-based
  6. Meatless
  7. Healthy-carb
  8. Diabetes meal plan
  9. Gluten-free


  1. 2 oranges
  2. 1 red grapefruit
  3. 2 tablespoons orange juice
  4. 2 tablespoons olive oil
  5. 1 tablespoon balsamic vinegar
  6. 4 cups spring greens
  7. 2 tablespoons pine nuts
  8. 2 tablespoons chopped mint for garnish (optional)


Working with 1 orange at a time, cut a thin slice off the top and bottom, exposing the flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all of the white pith and membrane. Holding the orange over a small bowl, carefully cut along both sides of each section to free it from the membrane. As you work discard any seeds and let the sections and any juice fall into the bowl. Repeat with the other orange and the grapefruit.

In a separate bowl, whisk together the orange juice, olive oil and vinegar. Pour the mixture over the fruit segments and toss gently to coat evenly. To serve, divide the spring greens among individual plates. Top each with the fruit and dressing mixture and sprinkle each with 1/2 tablespoon pine nuts. Garnish with chopped mint (optional). Serve immediately.

Nutritional analysis per serving

Serving size: 1 cup lettuce and about 1/2 cup fruit

  • Total fat 10 g
  • Calories 166
  • Protein 2 g
  • Cholesterol 0 mg
  • Total carbohydrate 17 g
  • Dietary fiber 3 g
  • Monounsaturated fat 6 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Sodium 11 mg
  • Added sugars 0 g
Jan. 27, 2016