Basic Fruit Salad

A basic fruit salad can be a treat for everyone. Instead of having to choose just one piece of fruit, you get to sample a variety. It can be a healthy snack or dessert, and you can add it to foods like green salads, oatmeal, yogurt, pancakes, and cottage cheese. Fruit salad can also be a good choice to bring to a party to make sure there’s something healthy to eat. 

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Fruit is low in calories and high in nutrients. The more variety of fruit you choose, the better variety of nutrients you’ll get. 

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As you put together your salad, consider the textures and flavors you like. For example, you can keep flavors separate with less juicy fruits like apples, bananas, blueberries, and pears, or you can choose juicier fruits, like oranges and watermelon, to blend flavors together. In addition, sweet fruits can contrast with acidic fruits like grapefruit.

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Put it together as late as possible if you want the flavors to stay separate. If you like the flavors to meld together, put it in the refrigerator for 1-2 hours or overnight. 

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Seasonal fruits can have the best flavors and prices, but nowadays, you can get almost any fruit at any time of the year, and they’re often high-quality. See what looks good in the store or market, and check weekly ads, if you’re wondering what’s in season. 

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Frozen fruit can expand your options even more, giving you access to various fruits year-round. Frozen fruit is ready to use, so you don’t need to wash, peel, or cut it. Another advantage is that you can keep it in your freezer for times when you haven’t gone grocery shopping recently. Mangos, cantaloupe, and peaches are common choices.

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Here are some possible combinations to consider.

• Strawberries, bananas, blueberries
• Apples, pears, grapes
• Apples, oranges, bananas
• Kiwi, pineapple, mango
• Peach or nectarine, plum, cherry
• Cantaloupe, watermelon, honeydew, pineapple
• Tangerines, mixed berries

More Tips and Suggestions

• Aim for 1-½ cups of fruit per person
• Cut the fruit into bite-sized pieces, or separate citrus fruit into segments
• For a lower-carb fruit salad, choose lower-carb fruit like strawberries, raspberries, peaches, and oranges
• Add ¼ cup of orange juice to blend the flavors together
• Add chopped mint leaves or orange or lime zest for additional flavor
• For added crunch and healthy fats, add 2 ounces of nuts or peanuts

Recipe for Basic Fruit Salad

Makes 4 servings

Ingredients:

• 6 cups of mixed fruit

Instructions:

1. Cut the fruit into chunks.
2. Place in a large bowl and gently mix.
3. Serve cold or at room temperature.

Nutrition information per serving (using 2 bananas, 1 cup of grapes, 1 orange, 1 large apple, and 2 cups of sliced strawberries): 160 calories; 1 gram fat; 40 grams carbohydrates; 29 grams of sugar; 6 grams of fiber; 0.5 grams of protein

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