Recipe of the Week: Carrot and Orange Salad | The Family Fork

Recipe of the Week: Carrot and Orange Salad

Here is another lovely salad recipe from my dear friend Dona Richwine, RD, MS. She is the most creative foodie I know. Many thanx Dona. The beautiful orange color of this salad tells us it is high in beta-carotene (Vitamin A precursor) and also has a good dose of Vitamin C.

Carrot and Orange Salad


  • 4 carrots, grated
  • 2 oranges, sectioned and cut into bite sized pieces
  • 2 cups watercress, chopped


  • 1 tablespoon white wine vinegar
  • 3 tablespoons orange juice
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon honey
  • 1-1/2 teaspoons Dijon mustard
  • 1/4 teaspoon salt (optional)


1. Combine carrots and oranges.

2. Drain watercress and pat dry; discard stems, chop and mix with carrots and oranges.

3. Combine vinegar, orange juice, olive oil, honey, mustard and salt in a small bowl, mix well.

4. Pour over carrot mixture and mix thoroughly.

Serves 6 with only 82 calories and 4 grams fat (mostly the unsaturated heart healthy kind) per serving.

If you've got the time let the salad marinate in the fridge for a couple of hours. If not, it is still good as is. If you don't want to take the time to make the dressing (although it is yummy) find a nice citrus vinaigrette in your grocery store.

Enjoy and have a fruit and veggie filled day!

(Photos courtesy of u m a m i and OrangesSmell)

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About the Author

Registered dietitian Andrea N. Giancoli is a nutrition advocate, consultant and educator.