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Nutritional Info
  • Servings Per Recipe: 14
  • Amount Per Serving
  • Calories: 157.4
  • Total Fat: 1.0 g
  • Cholesterol: 0.7 mg
  • Sodium: 18.6 mg
  • Total Carbs: 32.8 g
  • Dietary Fiber: 3.4 g
  • Protein: 3.1 g

View full nutritional breakdown of Ode to a healthy spring, Mostly Fresh, Spiced Fruit Salad calories by ingredient
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Ode to a healthy spring, Mostly Fresh, Spiced Fruit Salad

Submitted by: NADS1959

Introduction

Make up a batch and serve it for days!
Ladle into blender as a fruit smoothie base!
Don't omit these spices as they bring out the natural flavors of the fruit very nicely. With under 160 calories per serving, have a heaping, healthy bowl or two today as a great spring meal substitution!
Make up a batch and serve it for days!
Ladle into blender as a fruit smoothie base!
Don't omit these spices as they bring out the natural flavors of the fruit very nicely. With under 160 calories per serving, have a heaping, healthy bowl or two today as a great spring meal substitution!

Number of Servings: 14

Ingredients

    1- 11 oz can mandarin oranges
    1-20 oz can pineapple chunks
    1- 15 oz can sliced mango, cut over bowl into chunks
    15- black grapes, seedless
    15- red grapes, seedless
    6 oz- blueberries, fresh
    1- pear, fresh, peeled, cored, quartered into 1/8ths and then cut into chunks
    1- large apple, fresh, cored, quartered into 1/8ths and then cut into chunks.
    12, strawberries, fresh, remove tops and quartered
    1/2 cup- raisins
    2 tsp- ginger root, fresh, remove skin with peeler, then grated
    lemon juice- from 1/2 fresh lemon (roll on counter to soften before halving)
    1 tsp- cinnamon, ground (divided)
    1 tsp- nutmeg ground (divided)
    1/2 tsp- cumin, ground (divided)
    1/2- tsp- turmeric (divided)
    6- cloves, whole (divided)
    2- ripe banana, sliced (add 4-5 slices per serving when served)
    1/2 cup- granola, Like Bear Naked, triple berry Crunch (add by 1 tbls per serving when served)
    2- 6 oz containers, Chobani Greek yogurt,black cherry, stirred (added by one oz (approx. 2 tbls) per serving when served)
    *1 cup- Coconut, flaked, if desired (added by 1 tbls per serving when served). Coconut adds 35 calories and 3 grams saturated fat per serving.

Tips

Do not over cut the fruit. This is not tuna salad. Bigger pieces hold up better, last longer and enhance the appearance.
Measure the spice!
If serving for a gathering, go ahead and add the banana and add 1 container of the yogurt to the bowl (at a time) Granola still best served on the side.
Store left overs in refrigerator, Cover tightly. Mix before reserving.
Cloves can be discarded as the appear while serving.
Try adding chopped dates (good fiber)or dried cranberries or cherries. Adding other fresh fruits are of course, encouraged!


Directions

1) Drain the juice from the 3 cans of fruit into a pitcher before placing contents into a (very) large bowl. *Add the tops from the strawberries (squeeze), the peelings from the ginger and the bulk of the lemon, to this liquid and let seep. Before using, pour through a sieve.
2) Add the rest of the ingredients except the banana, yogurt and granola, adding apple last so it is on top.
3) Squeeze lemon juice over apples and fruit.
4) Grate the ginger over bowl add sprinkle half the spices. Gently mix.
5) Sprinkle the other half of the spices and gently mix again.
Let stand in refrigerator for one hour minimum , pour juice/spice mixture from bottom of bowl back over fruit before serving.
Add a couple tbls of the fruit juice mix over each serving.
Add banana, granola and yogurt (and coconut if desired)only to amount to be served to maintain its freshness..


Serving Size: 14- 1 cup servings






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