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  • Writer's pictureitsjdieb

Perfect Summer Fruit Salad

This fruit salad has every color of the rainbow and for a GOOD reason. Phytonutrients are nutrients found in plants - they are compounds that give plants their rich colors as well as their distinctive tastes and aromas. So depending on the color, it will provide a specific type of phytonutrient! Eating plants is going to ensure we’re protecting ourselves from chronic diseases.


In red plants you will find the phytonutrient - lycopene. This antioxidant protects us against heart & lung disease. Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions.


In orange and yellow plants you will find the phytonutrient beta cryptothanxin, which may help prevent heart disease. Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn.


In green plants you will find phytonutrients like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds). Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil).


In blue and purple plants you will find the phytonutrient anthocyanin, which is also a strong antioxidant. Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.


I made sure that I picked a fruit from each category so you can get 6 different types of phytonutrients in each bite. This fruit salad is so easy to make but also delicious due to the addition of the pineapple juice and honey. The best part is I chose fruits that wouldn’t go bad, so it will stay in your fridge for up to 3 days. This way you can meal prep it and take it to work or school for a great source of added fiber into any meal! Since better weather is coming our way, you can also choose to make a batch to serve at a pool party or BBQ. I've never had leftovers of this fruit salad because it's truly hard to get enough of. Let's get to the recipe shall we?


Yields: 4

Portion size: 1 cup

Prep time: 20 minutes

Total time: 22 minutes


This recipe is dairy free, gluten free, and vegetarian.

 

 

Ingredients:

8 strawberries, finely sliced

2 peaches, finely sliced

1 mango, finely sliced

2 kiwis, finely sliced

½ cup blueberries

½ cup blackberries

1 cup pineapple juice

1 tbsp honey

Optional: garnish coconut flakes


Replacement suggestion: If you are a vegan and want to make this fruit salad, simply leave out the honey!

 

 

Instructions:

1. Wash & dry fruit: properly rinse and wash your fruit, if you have time to soak the berries please do so. Dry all fruit well.


2. Prep: prep all ingredients and add to a serving bowl of choice.


3. Mix: Add the pineapple juice and honey onto the salad. Mix well. Garnish with coconut flakes if you’d like.


xoxo,

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