Fruity Rainbow Salad

Vegetarian
Gluten Free
Dairy Free
Health score
9%
Fruity Rainbow Salad
15 min.
8
126kcal

Suggestions

Embark on a vibrant culinary journey with the Fruity Rainbow Salad, a delightful vegetarian, gluten-free, and dairy-free creation that promises to enchant your taste buds. This stunning dish, perfect as a side, antipasti, starter, or snack, is not only a feast for the eyes but also a symphony of flavors and textures. Ready in just 15 minutes with minimal effort, it's a testament to effortless elegance. Each serving, clocking in at a mere 126 calories, ensures you can indulge without compromise.

Crafted with a medley of nature's bounty, this salad features an explosion of colors and tastes. From the tropical flair of unsweetened pineapple chunks to the juicy bite of fresh strawberries and the sweet elegance of green grapes, every mouthful is a surprise. Mandarin oranges add a citrus zing, while blueberries and nectarines whisper of summer's sweetness. The dressing, a bright blend of lemon juice, honey, and a hint of nutmeg, ties everything together with a zesty, sweet note that enhances without overpowering.

Refrigerating the salad for several hours or overnight allows the flavors to meld, creating a dish that is as much about the anticipation as it is about the enjoyment. It's a celebration of simplicity, a reminder that sometimes, the most memorable meals are those that allow the ingredients to shine. Whether you're hosting a vibrant gathering or seeking a refreshing snack, the Fruity Rainbow Salad is sure to bring joy and healthful satisfaction.

Ingredients

  • ounces pineapple chunks unsweetened canned
  • cups strawberries fresh sliced
  • cups grapes green
  • 15 ounces mandarin oranges drained canned
  • cup blueberries fresh
  • cup nectarines sliced
  • 0.3 cup juice of lemon 
  • 0.3 cup honey 
  • 0.1 teaspoon nutmeg 

Equipment

  • bowl

Directions

  1. Drain pineapple, reserving 1/4 cup juice. (Discard remaining juice or save for another use). In a bowl, combine the pineapple, strawberries, grapes, oranges, blueberries and nectarines.
  2. In another bowl, combine the lemon juice, honey, nutmeg and reserved pineapple juice.
  3. Pour over fruit; mix gently. Cover and refrigerate for several hours or overnight.

Nutrition Facts

Calories126kcal
Protein4.14%
Fat2.33%
Carbs93.53%

Properties

Glycemic Index
36.41
Glycemic Load
9.85
Inflammation Score
-7
Nutrition Score
7.5673912400785%

Flavonoids

Cyanidin
2.55mg
Petunidin
5.87mg
Delphinidin
6.67mg
Malvidin
12.51mg
Pelargonidin
8.95mg
Peonidin
3.77mg
Catechin
2.63mg
Epigallocatechin
0.4mg
Epicatechin
0.72mg
Epicatechin 3-gallate
0.05mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.2mg
Luteolin
0.04mg
Kaempferol
0.49mg
Myricetin
0.26mg
Quercetin
1.97mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:126.34kcal
6.32%
Fat:0.36g
0.56%
Saturated Fat:0.05g
0.29%
Carbohydrates:32.6g
10.87%
Net Carbohydrates:29.78g
10.83%
Sugar:28.19g
31.32%
Cholesterol:0mg
0%
Sodium:7.07mg
0.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.44g
2.89%
Vitamin C:48.38mg
58.64%
Vitamin A:810.63IU
16.21%
Manganese:0.25mg
12.39%
Fiber:2.83g
11.32%
Vitamin K:10.43µg
9.93%
Vitamin B1:0.13mg
8.35%
Potassium:285.76mg
8.16%
Copper:0.15mg
7.4%
Vitamin B6:0.11mg
5.68%
Magnesium:20.87mg
5.22%
Vitamin B2:0.07mg
4.37%
Folate:17.41µg
4.35%
Vitamin B3:0.82mg
4.12%
Iron:0.66mg
3.69%
Vitamin E:0.49mg
3.25%
Zinc:0.48mg
3.21%
Phosphorus:31.99mg
3.2%
Calcium:23.07mg
2.31%
Vitamin B5:0.14mg
1.37%