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 vibrant and refreshing culinary experience with our Tropical Fruit Salad with Poppy Seed Dressing! This delightful dish is not only a feast for the eyes but also a celebration of flavors that transport you straight to a sun-kissed beach. Perfect for any occasion, whether as a side dish, a light starter, or a healthy snack, this salad is sure to impress your guests and tantalize your taste buds.

Imagine the sweet and juicy combination of ripe bananas, succulent mango or papaya, and tangy kiwifruit, all harmoniously mingling with the tropical essence of fresh pineapple and seedless red grapes. Each bite bursts with natural sweetness, while the toasted coconut adds a delightful crunch that elevates the entire dish.

What truly sets this salad apart is the creamy poppy seed dressing, which brings a unique twist to the traditional fruit salad. Made with just a few simple ingredients, this dressing perfectly complements the fruit's natural flavors, creating a luscious and satisfying experience. Plus, it's vegetarian and gluten-free, making it an excellent choice for a variety of dietary preferences.

Ready in just 20 minutes, this Tropical Fruit Salad is not only quick to prepare but also a healthy option, clocking in at only 162 calories per serving. So, gather your favorite fruits, and let’s create a tropical paradise on your plate!

Ingredients

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

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%