Winter Fruit Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Winter Fruit Salad
30 min.
6
314kcal

Suggestions

Ingredients

  •  bananas diced firm peeled
  • large blood oranges 
  • piece ginger peeled thinly sliced
  •  kiwis diced peeled
  • 12  kumquats seeds removed very thinly sliced
  •  optional: lemon 
  •  mangoes diced peeled
  • cup pomegranate seeds (from 1 pomegranate)
  • 0.5 cup sugar 
  •  vanilla pod split

Equipment

  • bowl
  • sauce pan
  • knife
  • peeler

Directions

  1. Combine the sugar, 2 cups water, the ginger and vanilla seeds and pod in a saucepan. Use a vegetable peeler to remove wide strips of zest from the lemon and 1 orange, add to the saucepan and bring to a boil over medium-high heat. Reduce the heat and simmer 5 minutes. Refrigerate until cold.
  2. Meanwhile, peel the remaining oranges with a paring knife, cutting along the natural curve of the fruit. Hold an orange over a large bowl and cut along both sides of each membrane to free the segments, letting them fall into the bowl. Squeeze each empty membrane to release the juices. Repeat with the remaining oranges.
  3. Add the mangoes, bananas, kiwis, kumquats and pomegranate seeds and gently toss.
  4. Pour the syrup over the fruit and chill overnight.
  5. Before serving, remove the citrus zest, ginger and vanilla pod. Spoon the fruit and syrup into bowls.
  6. To remove pomegranate seeds, cut the fruit into quarters, then break apart in a bowl of water. Skim off the pith that floats to the top and drain the seeds.
  7. Photograph by Con Poulos

Nutrition Facts

Calories314kcal
Protein5.35%
Fat4.67%
Carbs89.98%

Properties

Glycemic Index
63.21
Glycemic Load
34.31
Inflammation Score
-9
Nutrition Score
18.706956417664%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
3.7mg
Epigallocatechin
0.04mg
Epicatechin
0.23mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
3.84mg
Hesperetin
46.81mg
Naringenin
45.4mg
Apigenin
8.32mg
Luteolin
1.21mg
Kaempferol
1.06mg
Myricetin
0.37mg
Quercetin
0.95mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:314.4kcal
15.72%
Fat:1.8g
2.77%
Saturated Fat:0.23g
1.46%
Carbohydrates:77.87g
25.96%
Net Carbohydrates:65.7g
23.89%
Sugar:59.81g
66.46%
Cholesterol:0mg
0%
Sodium:10.17mg
0.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.63g
9.26%
Vitamin C:195.83mg
237.37%
Fiber:12.17g
48.69%
Vitamin K:38.14µg
36.32%
Folate:122.21µg
30.55%
Vitamin A:1296.89IU
25.94%
Potassium:849.62mg
24.27%
Vitamin B6:0.42mg
20.76%
Copper:0.37mg
18.38%
Manganese:0.35mg
17.74%
Vitamin B1:0.23mg
15.02%
Vitamin E:2.17mg
14.49%
Magnesium:57.81mg
14.45%
Calcium:128.76mg
12.88%
Vitamin B2:0.19mg
11.24%
Vitamin B5:1.01mg
10.08%
Phosphorus:85.9mg
8.59%
Vitamin B3:1.71mg
8.53%
Iron:1.08mg
6%
Zinc:0.51mg
3.41%
Selenium:2.04µg
2.92%