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


Looking for a vibrant and refreshing way to brighten your day? Francie's Fruit Salad is the answer! This isn't your average fruit salad; it's a symphony of flavors and textures that will tantalize your taste buds. Perfectly balanced for those with dietary considerations, it's vegetarian, vegan, gluten-free, dairy-free, and even low FODMAP, making it a crowd-pleaser for everyone at the table.

Imagine sinking your teeth into juicy orange segments, sweet banana slices, tangy kiwi, and tropical pineapple, all delicately coated in a subtly spiced ginger syrup. The candied ginger adds a touch of warmth and complexity, transforming this simple salad into something truly special.

Best of all, Francie's Fruit Salad is incredibly quick and easy to prepare. In just 20 minutes, you can have a delightful side dish, appetizer, snack, or even a light dessert ready to enjoy. With a modest 177 calories per serving, you can indulge guilt-free. So, gather your fresh ingredients, and let's create this bright and flavorful masterpiece together!

Ingredients

  •  bananas sliced
  • tablespoon candied ginger finely chopped
  •  kiwis peeled halved lengthwise
  •  oranges 
  • 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