The combination of sweet and tangy flavours in this salad is always a hit. Using papaya seeds in the dressing adds an interesting flavour.

Makes 8 servings
Cooking time: N/A


2 tbsp (30 mL) papaya seeds, scooped from fresh papaya

1 tbsp (15 mL) artificial sweetener

½ tsp (2.5 mL) dry mustard powder or Dijon mustard

2 tbsp (30 mL) white wine vinegar

¼ cup (60 mL) canola oil

1 large head romaine lettuce, chopped

½ large papaya, peeled and cut in cubes, about 2 cups (500 mL)

2 avocados, peeled and diced

1 medium orange, peeled and diced

¼ cup (60 mL) thinly sliced red


1. Make dressing: In a blender, combine papaya seeds, artificial sweetener, mustard powder, vinegar, and canola oil and blend until seeds resemble ground black pepper.

2. In a large bowl, toss together lettuce, papaya, avocado, orange, red onion, and green onions.

3. Toss with dressing. Serve.


Serving Size
¾ cup (175 mL)

Recipe courtesy of, featured in Diabetes Canada’s 2018 Healthy Living Calendar. To download the latest recipes, visit

Nutritional Information

Per Serving
Calories 190
Total fat 15 g
Saturated fat 1.5 g
Cholesterol 0 mg
Sodium 50 mg
Carbohydrates 14 g
Fibre 6 g
Protein 2 g
Sugars 7 g
This salad features nutrient-rich avocados with fibre, potassium, and heart-healthy fats, as well as papayas, which are a good source of fibre, and vitamins C and A. – Kathy Dmytruk, registered dietitian, Edmonton
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