Healthy Fruit Salad Recipe

healthy-fruit-salad-recipe

I spent last week in Atlanta talking with like minded people about the scary statistics related to childhood obesity and diabetes.  One of the pet peeves that came up from several parents who are trying to get their own kids to eat healthy is the oh so popular fruit cocktail.

You know, the little individual cups of silky soft canned fruit in day-glo colors and syrupy sweetness.  It’s popular with kids, parents, schools and day cares all over the country.  It also comes in giant, feed an army, sized cans that make it easy to feed to large groups as a fruit serving.

The problem with canned fruit cocktail is that it’s full of added sugar and actually very low in nutrients compared to fresh or frozen fruit.  Oh, and that added sugar?  It might not seem like a big deal in a little fruit cup, but when you think about how much sugar American children are eating in addition to the empty carbs that cause rapid blood sugar spikes and drops, it’s actually not so surprising that childhood diabetes is so prevalent.

Check out this crazy infographic on sugar, showing some scary statistics on the sugar averages in our country.  For instance, the American Heart Association recommends no more than 9.5 teaspoons of sugar day. Yet the average child in America has 32 teaspoons of sugar a day!!!

Now, let’s move away from the scary details an into a solution.

Make your own giant batch of healthy fruit salad!  I know, sounds too easy right?  That’s because it really is that easy.  I’m perhaps a bit spoiled because I’ve known about this little tip for years.  Why you ask?

Because my mother is the queen of fruit salad.

fruit-bowl

It’s true, whether she’s hosting a party, sending my father to work with a treat for the office, attending a potluck, or just having the kids over for dinner, it’s almost a guarantee that she’ll serve some kind of fruit salad.

When we were kids, so many of her friends and relatives would lament that their husbands and kids never ate fresh fruit.  “I buy the prettiest fruit and put it in a nice bowl on the table and it just goes bad. No one touches it!”

She would gently tell them that while fruit bowls make great centerpieces, and subjects for still life art, they are not so appetizing to people who aren’t already avid fruit consumers.

fruit-bowl-cat

Even kitties aren’t sure what to do with a giant bowl of fruit!

She’d go with them and their kids to a produce stand and tell the kids to pick out any fruit they wanted.  We’d all run through grabbing plums and kiwis, grapes and nectarines, apples in three different colors.  As the basket filled up with produce the other mother would shake her head and sigh at all the beautiful fruit she was sure would go to waste.

Once we got back to our house my mom would chop up all the fruit into bite sized pieces.  Then she’d either mix it together with pineapple juice to make a salad, or arrange it on a giant platter and put it on the table with tiny little decorative forks.

Either way, the entire basket worth of fruit would be gone within a couple of hours of playtime.

You can mix up the fruit varieties depending on what’s in season.  Just be sure to stick to these five simple rules.

  1. Use at least three or four different textures of fruit.  This makes the salad exciting with every bite. You need a crunchy fruit like apples, a semi soft fruit like whole grapes, and a soft fruit like peaches.  Just be careful with really soft fruit like bananas. If you want to put bananas in your fruit salad just add it to individual servings, not the whole batch.
  2. Use at least three different colors.  I went with orange, pink, purple and white.  This helps to make the salad visually exciting so people want to eat it.
  3. Use citrus juice to help preserve the salad throughout the week.  I prefer pineapple because that’s what my mom always uses, but orange juice can work as well.  Just make sure to use a juice without added sugar.
  4. Make the fruit a little smaller than bite sized.  Whole strawberries are beautiful, but rarely can you fit an entire one in your mouth.  You want every bite to have a variety of fruit so try and chop it to penny or dime sized pieces.
  5. Store in the refrigerator.  This will help it to last the whole week, unless your family eats it all in one night!

By the way, in the recipe below I call one cup a serving size, but that is actually two servings of fruit.  I find we can never stop at just half a cup though!  Does your family like fruit salad?

easy-fruit-salad-recipe

Healthy Fruit Salad Recipe

Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Yield: about 6 cups
Serving Size: 1 cup
Calories per serving: 142
Fat per serving: 0.43g

Ingredients

  • 2
    apples
  • 3
    peaches
  • 3
    plums or pluots
  • 50
    grapes
  • 12 oz
    pineapple juice (I use 2 6oz cans)

Cooking Directions

  1. Chop the apples, peaches and plums into small pieces, discarding the cores and pits. Place in a large bowl.
  2. Add whole grapes and pour pineapple juice over everything. Toss to mix well and store in an airtight container in the fridge for up to 10 days.

Cholesterol 0mg, Sodium 0.83mg, Total Carbohydrate 34.13g, Dietary Fiber 3.42g, Sugars 29.74g, Protein 1.86g, WW Points Plus 4, WW Old Points 2

Approximate cost/serving: I actually got all the fruit in my organic Bountiful Basket that week.  So even using organic fruit it still came out to just $5 for us.  That’s about 83 cents a serving.

Vegetarian/Gluten Free: Yes to both and vegan as well.


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3 Responses to “Healthy Fruit Salad Recipe”

  1. Kim Johnson
    September 2, 2012 at 11:04 am #

    P.S. GREAT fruit salad tips. I always shrink from cutting up the fruit because it is so labor intensive (“here, kid, have an apple…” ;) ), but if I know I can do it all at one time and have it last (possibly) for a few days, I might just do it! My mother would peel and cut up an apple for us way past toddlerhood. I’m not up to that, but it’s time for me to get more fruit and veggies in our diet, beyond little carrots and ranch dressing….

  2. Stacy Coldman
    August 20, 2013 at 6:12 pm #

    Perfect healthy salad, for summer it is essential to keep it in fridge, nice and cool. Thanks for recipe , will add it to my cookbook!

    • Diana
      August 20, 2013 at 6:47 pm #

      Yes it really is a summer essential. Thanks for stopping by and commenting Stacy!

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