Forget the boring, bland canned fruit salad of your youth, and mix up this effortlessly elegant version instead. Sorrel’s large, spinachlike leaves have a tart, bright flavour, complemented further by lemon. Mint and honey smooth things out, while “adult sprinkles” in the form of toasted almonds ground into a rich, nutty powder act as the metaphorical cherry on top.
TIP: Sorrel can be harder to find (that is, unless you grow it). Replace it with any mild, leafy herb or a mixture, such as basil and/or tarragon.
Tropical Fruit Salad
Ingredients
- 1 cup (250 mL) raw almonds
- 1/2 tsp (2 mL) ground cinnamon
- 1/4 tsp (1 mL) salt
- 2 Tbsp (30 mL) honey
- 2 Tbsp (30 mL) lemon juice
- 1/4 cup (60 mL) fresh sorrel or basil, thinly sliced
- 1/4 cup (60 mL) fresh mint, thinly sliced, plus more to garnish
- 1/2 pineapple, peeled, cored, and diced
- 6 kiwis, peeled and diced
- 1 cup (250 mL) plain Greek yogurt or ice cream, for serving
Nutrition
Per serving:
- calories283
- protein10g
- fat15g
- saturated fat2g
- trans fat0g
- carbohydrates34g
- sugars23g
- fibre6g
- sodium126mg
Directions
01
Preheat oven to 300 F (150 C). To make almond sprinkles, spread almonds on baking sheet and toast for 20 minutes, until fragrant. Cool completely. Add to food processor or blender along with cinnamon and salt, and pulse until a powder forms, leaving a bit of texture. Transfer to airtight jar and store at room temperature for up to 2 weeks.
02
For syrup, combine honey and lemon juice in small saucepan over medium heat until thinned out. Remove from heat, stir in sorrel and mint, and let sit for 10 minutes. Add to large bowl along with pineapple and kiwi. Toss to combine and refrigerate until chilled, about 1 hour.
03
To serve, spoon fruit salad into bowls, dollop with yogurt or a scoop of ice cream, spoon over almond sprinkles, and garnish with additional mint. Serve chilled.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.