Summer Fresh Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
Summer Fresh Fruit Salad
45 min.
12
158kcal

Suggestions


As the warm breeze of summer invites us outdoors, what better way to celebrate the season than with a vibrant and refreshing Summer Fresh Fruit Salad? This delightful dish is not only bursting with colors and flavors but also perfectly aligns with various dietary preferences, making it a guilt-free indulgence suitable for everyone—vegetarian, vegan, gluten-free, and dairy-free!

Imagine sinking your fork into juicy chunks of ripe cantaloupe, sweet peaches, and succulent strawberries, all harmoniously blended with tart kiwi and grapes. The delightful medley is elevated by a refreshing dressing made from a trio of citrus concentrates that add a zesty twist, enlivening your taste buds. Each bite is a celebration of summer's bounty, offering a fantastic way to stay cool and nourished during those sunny days.

This salad is not only a delicious side dish but also a stunning centerpiece for gatherings, picnics, or casual barbecues, ensuring there's something fresh and tasty for everyone. And with the added crunch of toasted pecans, this fruit salad is sure to become a favorite not just for its taste, but for its nutritional value too. Just imagine taking this bowl of sunshine to your next gathering and watching it disappear in minutes! Ready in just 45 minutes, it’s the perfect dish for those who love to bring joy to the table without spending all day in the kitchen. Dive into summer and relish in the sweetness of this fresh fruit salad!

Ingredients

  • cups cantaloupe cut into bite-size pieces
  • cup grapes seedless
  • cup kiwi fruit peeled cut into bite-size pieces
  • 0.3 cup lemonade concentrate frozen thawed
  • 12  lettuce leaves 
  • 0.3 cup limeade concentrate frozen thawed
  • 0.3 cup orange juice concentrate frozen thawed
  • cups peaches fresh pitted peeled cut into bite-size pieces
  • cup pecans toasted
  • cups pineapple chunks fresh
  • cups strawberries hulled halved
  • 0.3 cup water cold
  • cups watermelon seeded cut into bite-size pieces

Equipment

  • bowl

Directions

  1. In a large salad bowl, gently toss together the watermelon, cantaloupe, pineapple, strawberries, peaches, grapes, and kiwi until thoroughly combined.
  2. Combine the water and orange juice, limeade, and lemonade concentrates in a small bowl.
  3. Pour the dressing over the fruit salad. Gently toss, and sprinkle the salad with toasted pecans.
  4. Serve salad scooped on lettuce leaves.

Nutrition Facts

Calories158kcal
Protein5.53%
Fat33.39%
Carbs61.08%

Properties

Glycemic Index
27.59
Glycemic Load
6
Inflammation Score
-9
Nutrition Score
11.887391391008%

Flavonoids

Cyanidin
1.78mg
Petunidin
0.03mg
Delphinidin
0.68mg
Pelargonidin
5.96mg
Peonidin
0.01mg
Catechin
2.61mg
Epigallocatechin
0.92mg
Epicatechin
0.81mg
Epicatechin 3-gallate
0.04mg
Epigallocatechin 3-gallate
0.31mg
Naringenin
0.06mg
Luteolin
0.4mg
Kaempferol
0.46mg
Myricetin
0.01mg
Quercetin
0.44mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:157.72kcal
7.89%
Fat:6.34g
9.76%
Saturated Fat:0.55g
3.47%
Carbohydrates:26.12g
8.71%
Net Carbohydrates:22.77g
8.28%
Sugar:21.1g
23.44%
Cholesterol:0mg
0%
Sodium:21.09mg
0.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.37g
4.73%
Vitamin A:2977.42IU
59.55%
Vitamin C:49.05mg
59.45%
Manganese:0.6mg
29.95%
Fiber:3.35g
13.42%
Copper:0.25mg
12.38%
Vitamin B1:0.18mg
12.14%
Potassium:362.07mg
10.34%
Vitamin K:10.42µg
9.93%
Magnesium:36mg
9%
Folate:33.74µg
8.43%
Vitamin B6:0.15mg
7.35%
Phosphorus:62.84mg
6.28%
Iron:0.99mg
5.49%
Vitamin B2:0.09mg
5.4%
Zinc:0.74mg
4.92%
Vitamin B3:0.98mg
4.91%
Vitamin E:0.73mg
4.89%
Calcium:39.03mg
3.9%
Vitamin B5:0.3mg
2.97%
Selenium:1.9µg
2.71%
Source:Allrecipes