There is nothing like a fresh fruit salad on a hot summer day! The fruit is ripe and juicy with so much flavour and natural sweetness that you just can’t get enough of! This beautiful fruit salad has every bit of fresh fruit flavour with a light zesty lime and honey dressing!
I come to realize I have not yet posted a fruit salad on my blog…which surprises me since I love summer fruit and once they are in season, you will find me at my local farmers market. I love mixed fruit with either yogurt, cottage cheese or ice cream. So here is one of my favourite combination of a fruit salad that would impress any crowd. All the fruit in the salad is beautiful, fresh and local and that was my intention to embrace the fresh local produce in my province and the flavours are incredible!!
INGREDIENTS IN THIS FRUIT SALAD
- Cantaloupe is one of my favourite fruits to add to a salad and in this recipe, honey dew or watermelon would be excellent substitutions
- Nectarine or peaches, keeping in mind they are ripe enough to add sweetness yet firm that they will not get bursed when tossed
- Raspberries keep in mind to select firm berries
- Blueberries are more forgiving then raspberries and they hold up well, love the sweet yet tangy flavour
- Red currants are a beautiful fruit to add to many salads, make sure they are fresh
- Lime juice only needs just enough to bring out the flavours of the fruit and avoid browning, lemon can be substituted
- Honey is one of my favourite, natural sweetness is perfect for this salad
- Fresh mint a lovely hint of mint adds so much to this salad, basil is always an option
Fruit salads can come in so many forms and varieties and this salad is one of my favourite combination. This delicious salad has some of the most current seasonal fruit that is available right now. If you are like me, I can’t seem to get enough of the fresh local fruits.
TIPS
When putting together a fruit salad, there are no rules. You can combine a variety of your favourite fruit and the only two things I would say is consider the flavours you are putting together and is it visually appealing when you add all the colours together. I like to combine fruit with those of a sweet flavour and those with a tangy pungent flavour creating a natural balance flavours.
When choosing fruit, look for ripe yet firm fruit to avoid fruit from breaking and getting mushy when tossing it with the dressing. Fresh fruit will have a lovely fruit smell and when you see someone smelling a fruit is because they are looking for freshness in a fruit. I do that all of the time!
Making this salad ahead I like to do if I am serving it for a gathering. You can prepare this the morning of and place it in a container with a lid. Then before serving, toss it with the dressing.
SO HEALTHY FOR US
We are so fortunate to have such an abundance of fresh fruit when they are in season and throughout the year when they are transported worldwide. Fruit is soooo healthy for us!! If you can purchase organic fruit (bonus if they are on sale…which I often do) they have very little pesticides. But I am not saying to buy only organic fruit because fruit in general offer so many health benefits.
For starters, they are an excellent source of important vitamins and minerals including high in fiber and provide several antioxidants and flavonoids which lowers the risk of many diseases.
By including fruit in your diet, the can reduce the risk of cancer, including colon cancer, heart disease, diabetes, high blood pressure and inflammation. So if you haven’t had a fruit yet today, go grab one and your body will thank you!
HOW TO MAKE THIS FRUIT SALAD
Prepare fruit: wash and let the berries dry on a paper towel and cut the cantaloupe and slice the nectarine.
Dressing: whisk this simple lime and honey dressing and set aside.
Toss: the fruit with the dressing in a large bowl, gently to avoid the raspberries from crushing. I like to leave a few aside to add to the top of the salad bowl.
Garnish: with fresh mint
Serve: it as an appetizer or dessert with yogurt or whipped cream, also add some chia or flax seeds for added health benefits.
However, you prefer to enjoy this delicious summer fruit salad, you will love every sweet bite! Add your favourite seeds and garnish with your favourite herbs with a some Greek yogurt for a healthy option or whipping cream or ice cream. Enjoy!
Did you make this recipe? I would love to hear your comments……..
Easy Summer Fruit Salad
Equipment
- large bowl
Ingredients
- 1/2 cantaloupe, cut into cubes
- 1 nectarine, sliced
- 6 oz fresh raspberries (approx. 1 cup or 250ml)
- 6 oz fresh blueberries (approx. 1 cup or 250ml)
- 3 oz red currants
- 1 tbsp lime juice
- 1 tbsp honey
- fresh mint for garnishing
Instructions
- Wash and dry the raspberries, blueberries and red currants on a paper towel. Cut the canteloupe in half and remove the inner flesh with seeds. Cut into cubes and add to a large bowl. Add the sliced nectarines. Once the berries and currants are dry, add them to the bowl.
- In a small bowl, whisk together the lime juice and honey. Pour the dressing over the fruit and gently toss.
- Garnish with fresh mint. Serve as an appetizer or dessert on its own or with yogurt or whipped cream.
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Thank you so much for included my Fruit Salad in your collection of Healthy Recipe for Diabetes Management.