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Cuban Pineapple & Avocado Salad


Savor the taste of Cuba and grab a hit of Vitamin C while you’re at it, with this simple and refreshing tropical salad!

Often found in Cuban restaurants and cookbooks, pineapple and avocado salad is very simple to make. This is great when it’s hot outside and you don’t want to spend much time in the kitchen.

The tangy sweetness of the pineapple pairs perfectly with the mild softness of avocado, while the citrus from the lime juice ties everything together and brightens it up beautifully. There is a lot of room for interpretation with this salad too. For example, you could use a vinaigrette for more tang, or if you’re not big on raw onion, this salad is still delicious without it.

The Health Benefits Of Pineapple

One cup of pineapple provides more than 100 percent of the recommended daily amount of vitamin C, which helps with the growth and repair of tissues throughout the body. Vitamin C also functions as an antioxidant, protecting cells against premature aging and illness.

Just one cup of pineapple contains more than 75 percent of the recommended daily amount of manganese. Manganese, along with vitamin C, builds collagen. Collagen is a natural component of skin that inhibits sagging and wrinkles.

Pineapples contain an enzyme called bromelain, which may help in digesting proteins. This potentially reduces bloating and indigestion. The dietary fiber in pineapple also helps maintain bowel regularity, and prevent constipation.

Amazing Avocado Health Benefits

Just like pineapples, avocados are packed with nutrition too. They are a perfect addition to almost any diet. One serving has 160 calories, 2 grams of protein, and 15 grams of those good-for-you fats. Avocados are loaded with fiber and their fat content may help you better absorb the nutrients from your foods.

Although there are 9 grams of carbs, 7 of those are from fiber, so there are only 2 net carbs, making this a low-carb diet-friendly food.

Sore muscles? Avocados are very high in potassium. A 3.5-ounce serving contains 14 percent of the recommended daily allowance, compared to bananas which only have about 10 percent.

High potassium intake may also be linked to reduced blood pressure, which is a major risk factor for heart attacks and more.

Delicious and so good for you too, this Cuban pineapple and avocado salad has it all.


  • ¼ cup thinly sliced red onion, separated into rings
  • Ice water
  • 2 firm, ripe avocados
  • 1 medium fresh pineapple
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lime juice
  • ½ teaspoon kosher salt
  • Freshly ground pepper to taste (optional)


  1. Soak the onion slices in a small bowl of ice water for about 15 minutes to mellow the flavor.
  2. Meanwhile, cut the avocados into slices. Peel the pineapple, remove the core, cut lengthwise into quarters, then slice the quarters.
  3. Whisk the oil and lime juice together in a small bowl. Remove the onion from the water and pat dry. Arrange half of the avocado, pineapple and onion in a single layer on a serving plate. Sprinkle this with 1/4 teaspoon of salt and drizzle with half the dressing. Repeat, creating another layer, until you have used up all the ingredients.
  4. Enjoy!

Do you know what else is good for immune health?

Vitamin C

Research shows that taking this one vitamin has the potential toreduce the duration and severity of upper respiratory tract infectionsas well as supporting the fight against chronic diseases.

Yup not only that but addMagnesiumto the mix and you have just tapped into the dynamic-duo of immune support.

As someone who lives with MS, I have to be extra careful right now and that includes ensuring that my immune system is fortified. My protocol includes daily Vitamin C, Vitamin D3+K2 all fortified with Magnesium along with tons of fruits and vegetables.

The world is changing fast and now more than ever we all need to focus on immune health through proper diet, exercise, stress management, and supplementation.

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