Florida Ambrosia Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Florida Ambrosia Salad
45 min.
12
133kcal

Suggestions


Welcome to the vibrant world of Florida Ambrosia Salad, a delightful dish that embodies the essence of sunshine and freshness! Perfectly suited for those following vegetarian, vegan, gluten-free, and dairy-free diets, this colorful salad is a versatile side dish that makes for a refreshing starter, snack, or antipasti option at any gathering.

Imagine the tantalizing combination of succulent fruits like grapefruit, orange, and pineapple, harmoniously blended with the delightful crunch of sweet kumquats and the burst of juicy pomegranate seeds. To crown this medley, we incorporate freshly shaved coconut, which infuses the salad with a tropical flair that is simply irresistible.

Not only is this salad a feast for the eyes, but it is also a guilt-free indulgence, with each serving packing just 133 calories. Prepare it in just 45 minutes, and you've got a dish that's as easy to whip up as it is to enjoy. Whether you're hosting a summer barbecue, a festive brunch, or simply looking to add a nutritious boost to your meal, this Florida Ambrosia Salad is sure to leave your guests craving more. Serve it at room temperature or chilled for that extra burst of refreshment—either way, it’s a celebration of flavors that captures the spirit of the Sunshine State!

Ingredients

  • 0.5 cup apple juice unsweetened
  •  coconut or 
  •  pink grapefruits white
  • pint kumquats 
  •  navel oranges 
  •  pineapple cored peeled cut into 1/2-inch chunks
  • 0.5 cup pomegranate seeds 

Equipment

  • bowl
  • oven
  • knife
  • peeler
  • serrated knife
  • metal skewers
  • cleaver

Directions

  1. Preheat the oven to 400°F.
  2. Pierce the softest eye of the coconut with a metal skewer or small screwdriver and drain any liquid into a small bowl to sample—you should have about 1/2 cup liquid. (If the liquid tastes sweet, the coconut is fresh; if it tastes oily, the coconut is rancid and should be discarded.)
  3. Bake the coconut for 15 minutes then transfer to a folded towel on a work surface. Using the back of a knife or a cleaver, crack the shell open. Break the shell into large pieces and use a strong knife to carefully remove the flesh from the shell. Using a vegetable peeler, remove the brown skin then shave the coconut into thin strips—you should have about 4 cups shaved coconut. Reserve 2 cups for the ambrosia salad; wrap and freeze the remainder for another use. DO AHEAD: Coconut shavings can stored, in an airtight container, in the refrigerator up to 1 week or frozen up to 3 months.
  4. Using a serrated knife, cut the peel off the grapefruits and oranges.
  5. Cut the fruit crosswise into 1/2-inch-thick rounds then cut the rounds into bite-size pieces.
  6. Transfer to a large bowl; add the pineapple, kumquats, pomegranate seeds, 2 cups coconut shavings, 1/2 cup coconut juice, and the apple juice, and toss gently to combine.
  7. Serve at room temperature or chilled. DO AHEAD: Florida Ambrosia Salad can be prepared ahead and stored, covered, in the refrigerator up to 8 hours.

Nutrition Facts

Calories133kcal
Protein5.98%
Fat11.7%
Carbs82.32%

Properties

Glycemic Index
16.78
Glycemic Load
7.8
Inflammation Score
-8
Nutrition Score
12.074347897716%

Flavonoids

Catechin
0.16mg
Epigallocatechin
0.01mg
Epicatechin
0.49mg
Hesperetin
7.88mg
Naringenin
46mg
Apigenin
8.62mg
Luteolin
0.64mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.45mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:133.43kcal
6.67%
Fat:1.92g
2.96%
Saturated Fat:1.19g
7.44%
Carbohydrates:30.4g
10.13%
Net Carbohydrates:24.36g
8.86%
Sugar:20.67g
22.96%
Cholesterol:0mg
0%
Sodium:6.42mg
0.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.21g
4.42%
Vitamin C:94.93mg
115.06%
Manganese:0.85mg
42.43%
Fiber:6.04g
24.18%
Vitamin A:980.65IU
19.61%
Folate:44.07µg
11.02%
Potassium:339.96mg
9.71%
Copper:0.18mg
9.14%
Vitamin B1:0.13mg
8.98%
Vitamin B6:0.17mg
8.46%
Magnesium:29.08mg
7.27%
Calcium:65.42mg
6.54%
Vitamin B2:0.1mg
6.08%
Vitamin B5:0.54mg
5.44%
Vitamin B3:0.87mg
4.37%
Iron:0.78mg
4.33%
Phosphorus:40.52mg
4.05%
Zinc:0.3mg
1.98%
Vitamin E:0.26mg
1.74%
Vitamin K:1.66µg
1.58%
Source:Epicurious