making the healthy choice the simple one

Green Fruit Salad

We love this idea to help our kids try different flavours and foods, by narrowing foods down to one colour for a special treat.  Once they start to experiment more with the fruits they’re given, try out another colour, or start adding in another colour here and there.

It’s a great way to have fun with food too… create a pinwheel of the colours or a dice game to choose the colour.

Green fruits are loaded with fibre, particularly when the skin is kept on, and are also a great source of vitamin C and A, especially in the darker greens.

Green fruits include apples, pears, grapes, kiwi fruit, avocado, honeydew melon, limes – you can also add in some sweet or neutral vegetables or herbs such as cucumber, peas, baby spinach and mint.

We’ve included a dressing for this fruit salad that doubles as a delicious flavour hit, and also helps to stop the apples and avocados browning.

 

 

Allergens:

Lactose Free | Gluten free | Vegetarian | Nut Free | Vegan | Low FODMAP Options | Egg Free | Dairy Free | Grain Free | Wheat Free | Soy Free | Seafood Free | Low Oxalate Options

 

Recipe:

Family friendly | Leftovers | Breakfast | Snack | Dessert

 

Preparations time: 10mins

Serves: 4 as a snack

 

Ingredients

1 green apple, cored and diced

1 kiwi fruit, diced (leave the peel on if you’re game!!)

1 cup green grapes, halved

1 avocado, peeled, deseeded and diced

1 small cucumber, diced

a few mint leaves, finely shredded

½ cup baby spinach, finely shredded

 

Dressing:

Juice and finely grated rind of 1 lime

2 tsp flaxseed, olive oil or coconut oil

1 tsp tahini (sesame paste), optional

 

 

 

 

Instructions

  1. Combine all the fruits, herbs and spinach in a bowl.
  2. Combine the dressing ingredients and drizzle over the fruit salad.
  3. Serve with natural or coconut yoghurt if desired.

 

Variations & Substitutions

For a FODMAP friendly fruit salad, omit the apple and tahini, and either omit the avocado, or reduce the portion to 1/8th of the size.

For a low oxalate option, omit the kiwi fruit, lime peel (lime juice is fine), tahini and spinach. Replace the spinach with some chopped watercress for a similar texture.

 

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