Indonesian-Style Fruit Salad
Even with coconut and peanuts (traditional Indonesian ingredients), this salad is still low in total fat and saturated fat. It is also an exceptional source of potassium, beta carotene and vitamin C.
1 small jalapeño chili, finely chopped
1/4 cup freshly squeezed lime juice
3 tablespoons honey
2 medium-size Delicious apples (3/4 pound total weight)
1 small honeydew melon
2 pints fresh strawberries
4 kiwi fruits
2 medium-size mangoes
4 cups fresh pineapple chunks, or juice-packed pineapple chunks, drained
1/2 cup fresh or packaged shredded unsweetened coconut
1/4 cup chopped roasted peanuts
- For the dressing, in a small bowl combine the jalapeño with 3 tablespoons of the lime juice and the honey; set aside.
- Core but do not peel the apples and cut them into 1/2-inch cubes. Place them in a small bowl and toss with the remaining lime juice.
- Cut the honeydew melon into balls or 1-inch cubes; you should have about 4 cups. Place the melon in a large bowl.
- Wash, hull and quarter the strawberries and add them to the bowl. Peel the kiwi fruits and mangoes, cut them into bite-size pieces and add them to the bowl. Add the apples, pineapple chunks and dressing, and toss well. Divide the salad among 6 plates, sprinkle with coconut and peanuts and serve.
Makes 6 servings
Nutrition Information (values are per serving)
calories 354 • calcium 62 mg • total fat 7 g • iron 2 mg • saturated fat 3 g • potassium 1141 mg • cholesterol 0 mg • beta carotene 2 mg • sodium 126 mg • vitamin C 188 mg • dietary fiber 10 g • vitamin E 1 mg
Source: UC Berkeley WellnessLetter.com