Fruit Salad with Herb, Citrus, Mint-Maple, or Basic Syrup

Vegetarian
Gluten Free
Health score
29%
Fruit Salad with Herb, Citrus, Mint-Maple, or Basic Syrup
45 min.
10
87kcal

Suggestions


Indulge in the refreshing brightness of a vibrant fruit salad that not only delights the palate but also brings a burst of color to your table. This delightful dish serves as the perfect side for any meal, whether you’re hosting lively gatherings or simply looking for a healthy snack. With an array of succulent fruits, including juicy blueberries, tangy kiwi, and sweet mango, each bite offers a symphony of flavors that will awaken your senses.

What sets this fruit salad apart is the option to elevate it with a choice of syrups. Infuse your creation with a zesty citrus or a delicately aromatic mint-maple syrup, or keep it simple with a basic syrup—each variation adds its own charm and twist. Garnished with a sprig of fresh mint or rosemary, this salad becomes more than just a dish; it transforms into an artful centerpiece.

Perfectly suited for everyone, this vegetarian and gluten-free recipe is not only healthy but also incredibly easy to prepare. In just 45 minutes, you can whip up this delightful treat that yields enough servings to share with friends and family. With only 87 calories per serving, you can indulge guilt-free! So why wait? Gather your fresh produce and get ready to impress your guests with this enchanting fruit salad that embodies the essence of sunshine and summer.

Ingredients

  •  blueberries 
  • 0.3 cup mint leaves fresh julienned
  • cup wedges honeydew melon cut into large chunks
  •  kiwi fruit peeled cut into large chunks
  •  mangos pitted peeled cut into large chunks
  • sprigs mint leaves fresh
  •  cranberry-orange relish peeled cut into sections
  •  papaya pitted peeled cut into large chunks
  • cups pineapple fresh cut into large chunks
  •  half and half 
  • pint strawberries hulled halved

Equipment

  • bowl

Directions

  1. Combine all the fruit in a large bowl and stir in one of the syrups.
  2. Garnish with the mint or rosemary sprigs if you're using Herb Syrup.
  3. Reprinted with permission from Lulu Powers Food to Flowers: Simple, Stylish Food for Easy Entertaining by Lulu Powers with Laura Holmes Haddad, © April 2010 William Morrow

Nutrition Facts

Calories87kcal
Protein5.73%
Fat4.62%
Carbs89.65%

Properties

Glycemic Index
34.43
Glycemic Load
8.51
Inflammation Score
-7
Nutrition Score
10.637391271799%

Flavonoids

Cyanidin
0.83mg
Petunidin
0.09mg
Delphinidin
0.2mg
Malvidin
0.09mg
Pelargonidin
11.76mg
Peonidin
0.05mg
Catechin
1.83mg
Epigallocatechin
0.38mg
Epicatechin
0.25mg
Epicatechin 3-gallate
0.07mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.38mg
Hesperetin
7.26mg
Naringenin
4.14mg
Apigenin
0.07mg
Luteolin
0.35mg
Kaempferol
0.47mg
Myricetin
0.08mg
Quercetin
0.71mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:87.19kcal
4.36%
Fat:0.5g
0.77%
Saturated Fat:0.08g
0.5%
Carbohydrates:21.74g
7.25%
Net Carbohydrates:18.07g
6.57%
Sugar:16.26g
18.07%
Cholesterol:0.04mg
0.01%
Sodium:7.85mg
0.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.39g
2.78%
Vitamin C:100.64mg
121.99%
Manganese:0.56mg
27.88%
Fiber:3.67g
14.67%
Folate:54.67µg
13.67%
Vitamin A:673.34IU
13.47%
Vitamin K:10.79µg
10.27%
Potassium:327.89mg
9.37%
Copper:0.14mg
7%
Vitamin B6:0.14mg
6.94%
Magnesium:26.8mg
6.7%
Vitamin B1:0.09mg
5.7%
Vitamin E:0.71mg
4.73%
Vitamin B3:0.83mg
4.14%
Calcium:41.18mg
4.12%
Vitamin B5:0.36mg
3.58%
Vitamin B2:0.06mg
3.39%
Phosphorus:32.67mg
3.27%
Iron:0.56mg
3.11%
Zinc:0.22mg
1.48%
Selenium:0.82µg
1.17%
Source:Epicurious