Mango, Blueberry, and Ginger Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Mango, Blueberry, and Ginger Fruit Salad
35 min.
6
116kcal

Suggestions


Welcome to a refreshing culinary adventure with our Mango, Blueberry, and Ginger Fruit Salad! This vibrant and colorful dish combines the sweetness of ripe mangoes, the tang of blueberries, and the spicy zest of crystallized ginger to create an explosion of flavors that will tantalize your taste buds. Not only is this salad a feast for the eyes, but it’s also a nourishing addition to your table, making it perfect for any occasion.

Whether you’re hosting a summer barbecue, enjoying a tropical brunch, or simply looking for a healthy snack, this fruit salad is versatile enough to fit the bill. And the best part? It’s entirely vegetarian, vegan, gluten-free, and dairy-free, making it suitable for just about anyone!

The preparation is as enjoyable as the eating. With a quick simmer of zesty lime syrup and a simple mix of fresh fruits, you’ll have a delightful dish ready in just 35 minutes. Not only will you have a beautiful fruit salad, but you'll also experience a natural burst of energy thanks to the nutrient-packed ingredients. Indulge in this guilt-free treat while savoring the unique combination of sweet, tart, and spicy flavors. Let’s get started on creating a bowl of sunshine that everyone can appreciate!

Ingredients

  • 0.8 oz blueberries 
  • 1.5 oz candied ginger finely chopped
  •  lime 
  • large mangos peeled cut into 1-inch pieces ()
  • 0.3 cup sugar 
  • 0.3 cup water 

Equipment

  • bowl
  • sauce pan
  • knife
  • slotted spoon
  • peeler

Directions

  1. Remove zest from 1 lime in strips with a vegetable peeler and cut any white pith from strips with a sharp knife. Squeeze 3 tablespoons juice from limes. Bring zest, water, and sugar to a boil in a 1-quart saucepan, stirring until sugar is dissolved, then boil, uncovered, about 3 minutes.
  2. Remove from heat and stir in lime juice.
  3. Let syrup stand 20 minutes, then remove zest with a slotted spoon and discard.
  4. Toss together mangoes, blueberries, and syrup in a large bowl and sprinkle with ginger.

Nutrition Facts

Calories116kcal
Protein2.38%
Fat2.54%
Carbs95.08%

Properties

Glycemic Index
32.31
Glycemic Load
13.26
Inflammation Score
-6
Nutrition Score
4.7830435581829%

Flavonoids

Cyanidin
0.37mg
Petunidin
1.12mg
Delphinidin
1.27mg
Malvidin
2.4mg
Pelargonidin
0.01mg
Peonidin
0.72mg
Catechin
1.37mg
Epigallocatechin
0.02mg
Epicatechin
0.02mg
Hesperetin
9.6mg
Naringenin
0.76mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.09mg
Myricetin
0.09mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:115.66kcal
5.78%
Fat:0.35g
0.54%
Saturated Fat:0.07g
0.43%
Carbohydrates:29.86g
9.95%
Net Carbohydrates:28.04g
10.2%
Sugar:26.64g
29.6%
Cholesterol:0mg
0%
Sodium:3.01mg
0.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.75g
1.5%
Vitamin C:31.96mg
38.74%
Vitamin A:759.66IU
15.19%
Folate:31.67µg
7.92%
Fiber:1.81g
7.26%
Copper:0.1mg
4.8%
Vitamin B6:0.09mg
4.68%
Vitamin E:0.69mg
4.6%
Potassium:141.65mg
4.05%
Vitamin K:3.72µg
3.54%
Manganese:0.06mg
2.88%
Vitamin B3:0.52mg
2.61%
Magnesium:8.58mg
2.15%
Vitamin B2:0.03mg
2.01%
Vitamin B5:0.19mg
1.89%
Vitamin B1:0.03mg
1.82%
Calcium:15.68mg
1.57%
Iron:0.26mg
1.44%
Phosphorus:14.11mg
1.41%
Source:Epicurious