Fruit grows in abundance in the Mediterranean, and people who live along the Mediterranean coast eat more fruits in general than Americans do, which contributes to the Mediterranean’s higher levels of disease prevention. Here are a few ways to create healthy side-dish fruit salads for your next meal or party.
Apple and Walnut Salad
Prep time: 15 minutes
Yield: 6 servings
Juice and zest of 1/2 an orange
2 tablespoons honey
1 tablespoon olive oil
4 medium Rome or Gala apples, diced into 1/2-inch cubes
8 dried apricots, chopped
1/4 cup walnuts, toasted and chopped
In a serving bowl, whisk together the orange juice and zest, honey, and olive oil.
Add the apples and apricots and toss to coat.
Add the walnuts, toss again, and serve.
Per serving: Calories 163 (From Fat 52); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 3mg; Carbohydrate 30g (Dietary Fiber 4g); Protein 1g.
Mediterranean-Style Fruit Salad
Prep time: 7 minutes
Yield: 6 servings
4 Fuyu persimmons, sliced into 10 wedges each
1-1/2 cups grapes, halved
8 mint leaves, rolled and thinly sliced
1 tablespoon lemon juice
1 tablespoon honey
1/2 cup almonds, chopped and toasted
Combine all ingredients in a serving bowl; toss and serve.
Per serving: Calories 159 (From Fat 37); Fat 4g (Saturated 0g); Cholesterol 0mg; Sodium 2mg; Carbohydrate 32g (Dietary Fiber 5g); Protein 3g.
Moroccan Fruit Salad with Orange Blossom Water
Prep time: 10 minutes, plus resting time
Yield: 8 servings
4 oranges, peeled and cut into bite-sized pieces
8 dried or fresh figs, quartered
2 Medjool dates, pitted and small diced
1/2 cup pomegranate seeds
2 tablespoons honey
2 tablespoons orange blossom water
2 bananas, peeled and cut into 1/2-inch rounds
1/4 cup shelled pistachios, chopped and toasted
In a serving bowl, toss the oranges, figs, dates, and pomegranate seeds. Drizzle the mixture with the honey and the orange blossom water and gently stir.
Allow the fruit to rest for 2 to 8 hours in the refrigerator. Prior to serving, add in the bananas and toss to coat. Garnish with the toasted pistachios and serve.
Per serving: Calories 185 (From Fat 22); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 14mg; Carbohydrate 43g (Dietary Fiber 6g); Protein 3g.
You can find orange blossom water at a Mediterranean or specialty market. You can also substitute with 1 tablespoon orange zest, 1/4 teaspoon sugar, and 1 teaspoon water.