Fresh Fruit and Mint Salad

Vegetarian
Gluten Free
Dairy Free
Health score
18%
Fresh Fruit and Mint Salad
40 min.
6
141kcal

Suggestions

Ingredients

  •  banana 
  • sprigs mint leaves fresh
  • tablespoon grand marnier 
  • tablespoons honey 
  •  kiwis 
  •  navel oranges 
  •  papaya 
  • cup raspberries 
  • cup strawberries 

Equipment

  • bowl

Directions

  1. Peel and dice the mango or papaya, and put in a medium bowl. Trim the strawberries' stems and half or quarter, if large.
  2. Add to the bowl of fruit. Peel and dice the kiwi, add to bowl. Peel and slice the bananas, add to bowl.
  3. Cut the top and bottom off the oranges just deep enough to expose the inner fruit. Following the curve of the fruit cut the skin and pith off the orange in panels. Holding the orange over the bowl cut between the membranes to free the citrus segments.
  4. Let them fall into the bowl as they are cut free. By hand, squeeze all the juice from the remaining membrane over the fruit, then discard. Repeat with the other orange.
  5. Lightly stir the honey and Grand Marnier, if using, into the fruit. Strip the mint leaves off the stem, tear, or chop into smaller pieces, and stir into the fruit salad.
  6. Add the berries and set aside for 10 minutes or up to 2 hours.
  7. Serve.

Nutrition Facts

Calories141kcal
Protein4.21%
Fat3.36%
Carbs92.43%

Properties

Glycemic Index
49.74
Glycemic Load
12.89
Inflammation Score
-7
Nutrition Score
10.864782654721%

Flavonoids

Cyanidin
2.49mg
Petunidin
7.8mg
Delphinidin
8.81mg
Malvidin
16.67mg
Pelargonidin
5.96mg
Peonidin
5.02mg
Catechin
3.25mg
Epigallocatechin
0.35mg
Epicatechin
0.34mg
Epicatechin 3-gallate
0.04mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.15mg
Hesperetin
10.26mg
Naringenin
3.38mg
Apigenin
0.03mg
Luteolin
0.67mg
Kaempferol
0.87mg
Myricetin
0.35mg
Quercetin
2.28mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:141.46kcal
7.07%
Fat:0.57g
0.87%
Saturated Fat:0.09g
0.59%
Carbohydrates:35.01g
11.67%
Net Carbohydrates:30.56g
11.11%
Sugar:26.11g
29.01%
Cholesterol:0mg
0%
Sodium:7.49mg
0.33%
Alcohol:0.65g
100%
Alcohol %:0.39%
100%
Protein:1.59g
3.19%
Vitamin C:99.52mg
120.63%
Vitamin K:18.93µg
18.03%
Fiber:4.44g
17.77%
Manganese:0.31mg
15.34%
Folate:54.45µg
13.61%
Vitamin A:673.02IU
13.46%
Potassium:364.92mg
10.43%
Vitamin B6:0.17mg
8.7%
Magnesium:31.22mg
7.81%
Copper:0.13mg
6.45%
Vitamin E:0.85mg
5.64%
Calcium:48.99mg
4.9%
Vitamin B1:0.07mg
4.87%
Vitamin B2:0.08mg
4.73%
Vitamin B3:0.84mg
4.21%
Vitamin B5:0.41mg
4.09%
Phosphorus:40.1mg
4.01%
Iron:0.55mg
3.05%
Zinc:0.25mg
1.68%
Selenium:0.77µg
1.11%