California Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
55%
California Fruit Salad
45 min.
10
222kcal

Suggestions


Looking for a refreshing and vibrant dish that perfectly captures the essence of sunny California? Look no further than this delightful California Fruit Salad! With its colorful blend of fresh fruits and a touch of nutty crunch, this salad is not just a feast for the eyes but also a deliciously healthy option for any occasion.

Imagine ripe avocados, succulent grapefruits, and sweet oranges harmonizing together in a bowl, all while being enriched by firm papaya and juicy grapes. This salad is not only a treat for your taste buds but is also packed with essential vitamins and nutrients, making it a great choice for health-conscious food lovers. Plus, it's suitable for everyone! Whether you're vegetarian, vegan, gluten-free, or dairy-free, this recipe accommodates all dietary preferences.

In just 45 minutes, you can whip up this stunning side dish that elevates any meal, be it a casual brunch, a festive gathering, or a simple snack. The added touch of toasted pine nuts or slivered almonds lends a satisfying crunch, while a drizzle of poppy seed dressing ties all the flavors together beautifully. Perfectly balanced and oh-so-delicious, this California Fruit Salad is sure to become a staple in your cooking repertoire. Dive in and enjoy a taste of Cali sunshine, no matter where you are!

Ingredients

  •  firm-ripe avocados (1 lb. total)
  •  pink grapefruit ()
  •  oranges ()
  • lb firm-ripe papaya peeled seeded sliced
  • 10 servings poppy seed dressing 
  • cups grapes black red rinsed
  • leaf lettuce leaves rinsed red
  • 10 servings salt and pepper 
  • tablespoons slivered almonds 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 6- to 8-inch frying pan over medium heat, stir or shake nuts until golden, 3 to 5 minutes.
  2. Pour from pan and let cool.
  3. Cut peel and white membrane from oranges and grapefruit. Over a bowl, cut between membranes to release fruit segments; put in bowl.
  4. Peel, pit, and slice the avocados; coat slices with some of the citrus juice from the bowl.
  5. Line a large platter with lettuce leaves. Arrange oranges, grapefruit, avocados, papaya, and grapes on leaves.
  6. Sprinkle with nuts. Moisten with a little of the poppy seed dressing, then spoon portions of salad onto plates and add more dressing and salt and pepper to taste.

Nutrition Facts

Calories222kcal
Protein7.52%
Fat43.25%
Carbs49.23%

Properties

Glycemic Index
24.02
Glycemic Load
8.84
Inflammation Score
-9
Nutrition Score
19.14782586305%

Flavonoids

Cyanidin
0.21mg
Catechin
0.04mg
Epigallocatechin
0.08mg
Epicatechin
0.17mg
Epigallocatechin 3-gallate
0.06mg
Eriodictyol
0.01mg
Hesperetin
14.46mg
Naringenin
24.75mg
Luteolin
0.42mg
Isorhamnetin
0.08mg
Kaempferol
0.09mg
Myricetin
0.09mg
Quercetin
0.42mg

Nutrients percent of daily need

Calories:221.56kcal
11.08%
Fat:11.62g
17.88%
Saturated Fat:1.43g
8.95%
Carbohydrates:29.76g
9.92%
Net Carbohydrates:20.25g
7.36%
Sugar:12.64g
14.04%
Cholesterol:0mg
0%
Sodium:203.1mg
8.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.54g
9.09%
Vitamin C:75.6mg
91.64%
Manganese:1.71mg
85.31%
Fiber:9.52g
38.07%
Vitamin A:1235.44IU
24.71%
Folate:81.41µg
20.35%
Calcium:201.27mg
20.13%
Magnesium:77mg
19.25%
Copper:0.37mg
18.53%
Potassium:624.48mg
17.84%
Phosphorus:146.11mg
14.61%
Vitamin E:2.06mg
13.71%
Vitamin B1:0.19mg
12.54%
Vitamin B6:0.21mg
10.28%
Vitamin B5:0.95mg
9.53%
Vitamin K:9.62µg
9.16%
Iron:1.54mg
8.57%
Vitamin B2:0.14mg
8.51%
Zinc:1.22mg
8.16%
Vitamin B3:1.3mg
6.52%
Selenium:2.09µg
2.98%
Source:My Recipes