Tropical Fruit Salad with Poppy Seed Dressing

Vegetarian
Gluten Free
Health score
27%
Tropical Fruit Salad with Poppy Seed Dressing
20 min.
6
162kcal

Suggestions


Welcome to a burst of tropical delight with our Tropical Fruit Salad with Poppy Seed Dressing! This vibrant and refreshing dish is perfect for any occasion, whether you're hosting a summer barbecue, preparing a light snack, or looking for a colorful side dish to complement your meal. With its beautiful array of fruits, this salad not only pleases the eye but also tantalizes the taste buds.

Imagine sinking your teeth into juicy pineapple wedges, sweet mango or papaya slices, and creamy banana, all harmoniously blended with the tangy notes of kiwifruit and the crispness of seedless red grapes. Each bite is a celebration of flavors that transport you to a sun-soaked paradise.

What makes this recipe even more enticing is the delightful poppy seed dressing, which adds a unique twist to the classic fruit salad. The combination of plain yogurt and apricot preserves or orange marmalade creates a creamy, sweet, and slightly tangy dressing that perfectly complements the natural sweetness of the fruits. Plus, it's vegetarian and gluten-free, making it a guilt-free indulgence for everyone!

Ready in just 20 minutes, this Tropical Fruit Salad is not only quick to prepare but also a healthy choice, clocking in at only 162 calories per serving. So, gather your favorite tropical fruits, whip up the dressing, and get ready to impress your family and friends with this delightful and nutritious treat!

Ingredients

  • 0.5 cup yogurt plain
  • tablespoons apricot preserves 
  • 0.3 teaspoon poppy seeds 
  • small pineapple cored peeled cut into wedges
  • 1.5 cups papaya peeled seeded sliced
  • 0.8 cup banana sliced
  • 0.7 cup kiwi fruit peeled sliced
  • 0.5 cup grapes red seedless
  • tablespoons coconut or toasted

Equipment

  • bowl

Directions

  1. In small bowl, mix dressing ingredients.
  2. On serving platter, arrange fruit in decorative pattern; sprinkle with coconut.
  3. Drizzle dressing over salad.

Nutrition Facts

Calories162kcal
Protein5.19%
Fat8.72%
Carbs86.09%

Properties

Glycemic Index
50.81
Glycemic Load
16.63
Inflammation Score
-7
Nutrition Score
14.275652269306%

Flavonoids

Catechin
1.16mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.02mg
Luteolin
0.17mg
Kaempferol
0.23mg
Myricetin
0.02mg
Quercetin
0.25mg

Nutrients percent of daily need

Calories:162.39kcal
8.12%
Fat:1.73g
2.66%
Saturated Fat:1g
6.28%
Carbohydrates:38.38g
12.79%
Net Carbohydrates:34.29g
12.47%
Sugar:27.55g
30.61%
Cholesterol:2.65mg
0.88%
Sodium:18.16mg
0.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.32g
4.63%
Vitamin C:110.88mg
134.4%
Manganese:1.53mg
76.4%
Fiber:4.09g
16.37%
Vitamin B6:0.28mg
14.15%
Copper:0.26mg
12.82%
Folate:51.25µg
12.81%
Potassium:401.82mg
11.48%
Vitamin K:11.87µg
11.3%
Vitamin B1:0.16mg
10.34%
Vitamin A:491.28IU
9.83%
Magnesium:38.22mg
9.56%
Vitamin B2:0.12mg
6.83%
Calcium:63.76mg
6.38%
Vitamin B5:0.58mg
5.79%
Vitamin B3:1.13mg
5.64%
Phosphorus:51.46mg
5.15%
Iron:0.76mg
4.23%
Vitamin E:0.46mg
3.07%
Zinc:0.43mg
2.84%
Selenium:1.37µg
1.95%
Vitamin B12:0.08µg
1.26%