Francie's Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
30%
Francie's Fruit Salad
20 min.
4
177kcal

Suggestions


Welcome to a delightful culinary experience with Francie's Fruit Salad! This vibrant and refreshing dish is not only a feast for the eyes but also a healthy choice for any occasion. Perfectly suited for those following vegetarian, vegan, gluten-free, and dairy-free diets, this salad is a versatile addition to your meal repertoire.

Imagine a medley of sweet bananas, tangy kiwis, juicy oranges, and succulent pineapple, all harmoniously blended with a touch of candied ginger syrup. Each bite bursts with flavor, making it an ideal side dish, antipasti, or even a light snack. With just 20 minutes of preparation time, you can whip up this colorful salad that serves four, making it perfect for family gatherings or casual get-togethers.

At only 177 calories per serving, Francie's Fruit Salad is a guilt-free indulgence that satisfies your sweet tooth while keeping your health in check. The low FODMAP nature of this recipe ensures that it’s gentle on the digestive system, allowing everyone to enjoy its deliciousness without worry. So, gather your ingredients and get ready to impress your friends and family with this delightful fruit salad that’s as nutritious as it is tasty!

Ingredients

  •  banana sliced
  • tablespoon candied ginger finely chopped
  •  kiwi fruit peeled halved lengthwise
  •  cranberry-orange relish 
  • 1.5 cups pineapple fresh cut into small wedges

Equipment

  • bowl
  • sauce pan
  • blender

Directions

  1. In a small saucepan, cover ginger with 1/4 cup water and simmer until soft, about 2 minutes. Pure in a blender.
  2. Cut peel and white pith from oranges. Working over a serving bowl, cut between the inner membranes to release segments into bowl. Slice kiwi halves into half-moons and add to bowl along with pineapple and bananas.
  3. Pour in ginger syrup and stir gently to blend.

Nutrition Facts

Calories177kcal
Protein5.37%
Fat3.17%
Carbs91.46%

Properties

Glycemic Index
52.15
Glycemic Load
18.65
Inflammation Score
-7
Nutrition Score
14.740869568742%

Flavonoids

Catechin
3.6mg
Epicatechin
0.2mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.06mg
Hesperetin
26.77mg
Naringenin
15.05mg
Luteolin
0.7mg
Kaempferol
0.9mg
Myricetin
0.16mg
Quercetin
0.59mg

Nutrients percent of daily need

Calories:177.24kcal
8.86%
Fat:0.69g
1.06%
Saturated Fat:0.11g
0.66%
Carbohydrates:44.68g
14.89%
Net Carbohydrates:37.87g
13.77%
Sugar:30.51g
33.9%
Cholesterol:0mg
0%
Sodium:5mg
0.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.62g
5.25%
Vitamin C:137.96mg
167.23%
Manganese:0.82mg
41.22%
Fiber:6.81g
27.22%
Vitamin K:28.23µg
26.89%
Vitamin B6:0.39mg
19.32%
Folate:70.16µg
17.54%
Potassium:591.63mg
16.9%
Copper:0.25mg
12.49%
Vitamin B1:0.17mg
11.41%
Magnesium:44.1mg
11.02%
Vitamin E:1.14mg
7.57%
Calcium:74.18mg
7.42%
Vitamin A:354.09IU
7.08%
Vitamin B2:0.12mg
7.01%
Vitamin B5:0.7mg
6.99%
Vitamin B3:1.23mg
6.16%
Phosphorus:54.89mg
5.49%
Iron:0.59mg
3.3%
Zinc:0.33mg
2.18%
Selenium:1.28µg
1.83%
Source:My Recipes