How to Make the Perfect Nutritious Fruit Salad

Summer is the perfect time for a fruit salad, especially during this amazing heatwave we are having! They are a great way to get the most nutrition you can out of your fruit, plus make something that is super delicious! We can offer all of these fruity ingredients in our bespoke fruit boxes, click here to find out how to get your hands on one!

 

Boozy Mimosa Fruit Salad

Ingredients: 3 kiwis, peeled and sliced; 1 portion of blackberries; 1 portion of blueberries; 1 portion of strawberries, cut into quarters; 1 portion of pineapple, cut into small cubes; 1 glass of prosecco or champagne; half a freshly squeezed orange; 1 tablespoon of honey; fresh mint.

Directions: Rinse and prepare all your fruit and place into a large bowl, use a spatula to gently combine the fruit. Pour in the prosecco or champagne then squeeze the orange juice over the top and drizzle with honey. Leave in the fridge for 15-20 minutes to let the fruit release its yummy juices, then gently stir again. Dice a few mint leaves to garnish.

Benefits: Kiwi and orange are a great source of Vitamin C, plus all those berries have good antioxidant properties. The addition of prosecco or champagne makes this recipe great for summer garden parties, although it can be easily replaced with sugar-free lemonade if you want a ‘work-friendly’ option.

 

Lunchable Quinoa Fruit Salad

Ingredients: 1 cup of uncooked quinoa; 1 portion of strawberries; 1 portion of blackberries; 1 portion of blueberries; 1 portion of diced mango; 1 tablespoon of honey; 2 tablespoons of lime juice; 1 tablespoon of chopped basil.

Directions: Rinse and prepare the quinoa-based on the instructions on the packet. Leave the quinoa to cool to room temperature while rinsing and preparing the fruit. Once it has cooled, gently mix together all the fruit and quinoa in a large bowl. In a smaller bowl prepare the glaze by combining the honey, lime and chopped basil, then pour over the top of the salad and mix again.

Benefits: The quinoa in this recipe gives the fruit salad a bit of filling substance and makes it something that could be eaten as a healthy lunch. Quinoa is also jammed full of protein, making this a perfectly balanced dish. The lime juice also aids with your digestion and can leave your skin feeling healthier.

 

Very Berry Fruit Salad

Ingredients: 1 portion of strawberries; 2 portions of blueberries; 1 portion of raspberries; 1 portion of blackberries; 1 portion of pitted cherries; zest of 1 small lime; 1 tablespoon of lime juice; 1 tablespoon of honey.

Directions: Rinse and prepare all of your fruits, quartering the strawberries and removing the cherry pips if required. Place all of the fruit in a bowl and gently combine. In a small bowl mix the lime zest, juice and honey. Pour this over the top of the salad and mix again. Place in the fridge as soon as possible, this way it will last a couple of days.

Benefits: You’ll notice all of our recipes have included honey! This is because honey is a great natural sweetener with antioxidants that can boost heart health and lower cholesterol. The cherries in this recipe are also a great source of Vitamin A and have been known to help with joint pains and arthritis.

 

Portion Size Guide

Large Fruits such as Melons or Pineapples: 1 portion = ¼ of the fruit

Medium Fruits such as Apples or Peaches: 1 portion = 1 fruit

Small Fruits such as Strawberries or Dates: 1 portion = 5 fruits

Tiny Fruits such as Blueberries or Grapes: 1 portion = 10 fruits

 

Recipe Sources

therecipecriticdelishkristineskitchen



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