Fresh Fruit Salad

By Sally Cameron on January 09, 2013

Breakfast, Salads and Dressings, the daniel plan

Because we can buy citrus fruit almost year round its easy to forget that it is a winter season crop. Right now is the best time for oranges, grapefruit and other citrus.  For a healthy start to your day, combine orange and grapefruit segments with other fruit for a fantastic fresh fruit salad. Growing up, my mom taught me to make this for holiday breakfasts.

fresh fruit salad | afoodcentriclife.com

Fresh Fruit Salad

For a fabulous fresh fruit salad I combine orange and grapefruit segments with whatever else is available and looks good at the market and is reasonably priced. Good adds are banana, raspberries, blackberries, blueberries, grapes and pomegranate seeds. Kiwi is another nice addition. In summer, try adding melon and pineapple.

If you are eating fresh fruit salad for breakfast, add some protein to balance your meal. Scramble up an egg or two or add some plain whole-milk Greek yogurt and a healthy muffin.

Eat Oranges, Don’t Juice Them

Our orange tree produced a bumper crop this year so my kitchen is overflowing with oranges. While we’ve shared the bounty with friends and neighbors, we still have lots of oranges on our hands. It’s tempting to just juice them, but nutritionally there is a better option. Eat the orange and get healthy fiber that slows the sugar absorption. Don’t drink your calories. It’s healthier to eat an orange rather than drink the juice and they taste great in this fruit salad.

Not only are oranges an excellent source of vitamin C, they are a good source of fiber, vitamin B1, folate, calcium, potassium and phytonutrients (plant nutrients). Research shows that consuming fruits and vegetables high in vitamin C not only supports our immune systems, but they reduces the risk of heart disease, stroke and cancer.

How To Section a Grapefruit (or Citrus)

How to Segment Citrus Fruit

The easiest way for most people to segment an orange or grapefruit is to simply cut the fruit in half then use a sharp paring knife to cut around each individual segment. Pop the segments out and reserve the juice.

Another technique is called “to supreme” (video link to show how). You trim off the top and bottom of the citrus, exposing the fruit and sit it flat. Next, cut off all of the skin and white pith with a sharp knife following the curve of the fruit. Then with a sharp paring knife, cut each segment out over a bowl to catch the juices.

Do what works best for you. I usually do the supreme method on oranges as they are smaller, and the method shown above on grapefruit as they are larger. It takes a little practice but its not hard. You need a good sharp knife. I use a 7″ Santoku to supreme citrus and a little birds beak peeling knife (or regular paring knife) for the top method.

The most time consuming part is getting your citrus ready. Once that is done, citrus segments stay fresh in the refrigerator for a few days in their juice. You can make your fruit salad anytime.  It takes seconds to peel and slice a banana and berries just need a quick rinse and dry before gently folding in. If you are packing it to take to work, it will be fine to mix together in the morning. The most fragile are raspberries, but they too will survive if they are nice, fresh and firm.

Nutrition Facts
Seasonal Fresh Fruit Salad
Amount Per Serving (1 g)
Calories 157 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 2mg0%
Potassium 520mg15%
Carbohydrates 39g13%
Fiber 9g38%
Sugar 26g29%
Protein 3g6%
Vitamin A 1010IU20%
Vitamin C 102mg124%
Calcium 78mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Seasonal Fresh Fruit Salad

Fresh fruit salads are refreshing, packed with nutrition, and can be made with what’s in season. As it is winter right now, this fruit salad utilizes citrus fruit. Choose what is seasonal, looks the best and is reasonably priced. In summer you can add melon, pineapple and other fruits for even more variety.
Course Breakfast
Cuisine American
Keyword fruit, salad
Prep Time 20 minutes
Servings 6
Calories 157kcal

Ingredients

  • 4-5 large oranges
  • 1 large grapefruit preferably red ones
  • 1 banana
  • 1 6 ounce box fresh raspberries
  • 1 6 ounce box fresh blackberries
  • 1 6 ounce box fresh blueberries
  • 12 green or red seedless grapes
  • 4 tablespoons pomegranate seeds

Instructions

  • Wash your citrus and follow the directions in the post for how to segment them, catching all of the juices over a bowl. When ready to serve the salad, peel and slice the banana, rinse and dry the berries and combine gently with the citrus. Chill briefly if desired and serve as soon as possible.

Nutrition

Serving: 1g | Calories: 157kcal | Carbohydrates: 39g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 520mg | Fiber: 9g | Sugar: 26g | Vitamin A: 1010IU | Vitamin C: 102mg | Calcium: 78mg | Iron: 1mg
4 Comments
  1. Madonna - January 9th, 2013

    This looks so delicious. Thanks for the healthy idea – especially since having too much holiday. The colors are beautiful. Now back to the market.

  2. Julius Dahne - January 12th, 2013

    B”H I’m glad you’re spreading the word about the powerful health benefits of citrus fruits like oranges. One compound found in the peel of oranges and other citrus fruits is called hesperidin. I’m convinced this is going to be a household word in 10 years time – this amazing ingredient has been linked in scientific studies to numerous health benefits, including fighting varicose veins, high blood pressure, hemorrhoids and even cancer, may G-d protect us.

  3. Sally - January 13th, 2013

    Hi Julius. You are right, hesperidin is a powerful phytochemical and antioxidant. But as the highest concentrations are in the white part and peel of citrus (often discarded an not consumed), its good to know that hesperidin is also in green vegetables. Phytochemicals are amazing. On the link you added, the post is mostly about the benefits of eating lots of fruits and vegetables, not necessarily organic, and I know you know that. Little I buy is not organic these days, because it reduces the pesticide load on our bodies, is better for the farm workers and environment as well. Like you said, with so much of America not eating fruits and vegetables, just taking that step, whether organic or not, is a big step forward. The Stanford paper published in 9/12 cited there were little nutritional differences with organics (and caused quite an uproar), yet I like the post done by Mother Jones about how the paper sold organics short. Here is that link. http://www.motherjones.com/tom-philpott/2012/09/five-ways-stanford-study-underestimates-organic-food. Soon I will be writing a post about my perspective on organics and GMO as well.

  4. Reva - January 15th, 2013

    Hello there! This article could not be written any better!
    Reading through this article reminds me of my previous roommate!

    He always kept preaching about this. I will forward this article to him.
    Pretty sure he’s going to have a very good read. I appreciate you for sharing!

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