Recipes

Fruit Salad with a Rainbow of Benefits

This fruit salad is a great way to enjoy something sweet and still load up on vitamins, minerals and antioxidants.

It can also be a great help toward eating a rainbow of colors every day.

Why eat a rainbow?

Healthy natural compounds called phytochemicals (phyto means “plant” in Latin) come in a rainbow of colors. There are hundreds of thousands of them in the plant kingdom, accounting for the flavors, smells and colors we associate with fruits and vegetables. Phytochemicals include antioxidants, polyphenols, phytoestrogens… and a whole lot of other compounds with fancy names.

In all simplicty, phytochemicals are the plants’ defense system or immune system. Plants manufacture phytochemicals to protect against threats in nature such as disease, drought and the sun’s rays. When you eat a berry, some fruit or a fresh vegetable, there is mounting evidence that shows you too benefit from many of these phytochemicals; they start working to protect your own cells.

Like an symphony orchestra makes music that is more than the sum of each single intrument, combinations of phytochemicals create true synergies for your health. The more, the merrier!

Eating a variety of vegetables, berries, fruits and herbs can supply the body with up to 25,000 different phytochemicals over the course of a meal or two. No bottled extract from a health food store can match the health benefits of such a broad force.

This colorful fruit salad can be a great addition to breakfast or a delicious snack in the afternoon or evening. Add a scoop of icecream or sorbet and you’ve got a great dessert.

Vary the fruit according to season, and use up what you have at home. Pears, plums, mangos, mandarin oranges, nectarines, melons and fresh berries all work beautifully. Choose a rainbow of different colors, as it makes the fruit salad more tempting, and the health benefits are greater that way.

 

Ingredients

portions

Fruit Salad

  • 1 handfull mixed berries, such as blueberries, raspberries
  • 1 orange, in pieces
  • 1 apple, in pieces - peel still on!
  • 1 banana, sliced
  • 2 kiwis, in pieces
  • 15 red seedless grapes

Method

Fruit Salad

  1. Mix all ingredients for the fruit salad in a bowl.
  2. Serve – perhaps with a topping below – and enjoy!

Toppings, depending what you like and have handy:

plain yogurt

honey

grated dark chocolate

grated coconut

nuts

muesli