American · dessert, snack
Fresh Fruit Salad with Honey-Lime Mint Dressing
Video by Natashas Kitchen on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Six kinds of fresh fruit with only about 6.5 g of added sugar (from the honey) a serve: nearly a whole day's vitamin C, plus about 4 g of fibre.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- For the dressing, zest the lime, squeeze 2 tbsp of juice and stir both into the honey with the chopped mint. 0:10
- Wash and dry the fruit. Peel and chop the pineapple and kiwi, hull and quarter the strawberries, separate the mandarin segments and halve any large grapes, so everything is a similar bite size. 0:27
- Put all the fruit in a large bowl (you can keep it in separate piles until serving). 1:40
- Just before serving, pour the dressing over and toss gently until everything is coated. Finish with a little extra zest or mint if you like. 1:47
Tip. Use less honey when the fruit is very sweet. Dress it just before serving (or up to 30 minutes ahead) so the fruit doesn't go watery; leftovers keep 3 days in the fridge and are good over yoghurt.
The method is a summary in our words — the video shows every step.
One portion, 1 heaped cup (about 220 g), gives you 1 of 8
Where the energy comes from one serve
- Net carbs 91%
- Protein 5%
- Fat 4%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High98%
88 mg a serve, mostly from kiwi fruit (35%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High20%
24 µg a serve, mostly from kiwi fruit (56%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Show the other 13
Folate9%
34 µg a serve, mostly from strawberries (27%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B69%
0.2 mg a serve, mostly from fresh pineapple (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium8%
360 mg a serve, mostly from kiwi fruit (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium6%
24 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E6%
0.9 mg a serve, mostly from kiwi fruit (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron4%
0.7 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-34%
0.1 g a serve, mostly from strawberries (38%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium3%
43 mg a serve, mostly from mandarins or clementines (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc2%
0.2 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A2%
18 µg a serve, mostly from mandarins or clementines (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium1%
0.4 µg a serve, mostly from strawberries (36%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.