Fruit Salad English V3

Spiced Summer Fruit Salad

Highlights:

Honeydew and pomegranate are two tasty fruits that will add a pop of colour to any salad or snack. Honeydew is a sweet, light green fruit that is mostly made up of water, has little carbohydrates, and has lots of fibre to aid in digestion. Pomegranate is a good source of vitamins E and K, as well as folate and potassium.

These two fruits are known for their anti-inflammatory properties due to the presence of antioxidants. Antioxidants help to reduce inflammation by slowing down or preventing damage to cells. Vitamin C is a powerful antioxidant, and high amounts can be found in honeydew and pomegranates. Pomegranates are also rich in flavonoids, a type of antioxidant with anti-inflammatory effects. This salad will provide a rainbow of antioxidants to relieve inflammation!

Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
*Servings: 6 (1 cup per serving)

Nutritional information (per serving*):
Calories: 100; Total Fat (0g); Saturated Fat (0g); Monounsaturated Fat (0g); Carbohydrates (22g); Fibre (4g); Sodium (27mg).

Ingredients:

1 medium Honeydew melon, cubed
2 fresh mandarin oranges or clementines, peeled and segmented
1 cup red or green seedless grapes, halved
½ cup pomegranate seeds
½ cup blueberries
1 medium apple, cubed
1 medium guava, cubed (optional)
1.5 tablespoons fruit chaat masala seasoning (often includes mango powder, cumin, coriander, dried ginger, salt and black pepper – see note below)

Instructions

Wash the honeydew’s skin with a scrub brush under running water to avoid contaminants entering the fruit when cutting through it.

Slice the honeydew melon in half and remove the seeds. Remove the rind and chop the melon into bite-sized pieces. If cutting honeydew is difficult, have someone else cut it for you or try pre-cut fruit from the store.

In a large bowl, combine the honeydew, clementines, grapes, pomegranate seeds, blueberries, apple and guava (if using).

Add in chaat masala seasoning. Combine all ingredients.

Serve chilled.

Extra tips:

✔ Find the fruit chaat masala seasoning at your local grocery store in the international section or buy online. You can replace the chaat masala with ground cumin, ground coriander, salt and pepper to taste.

✔ Buy pre-cut honeydew and packaged pomegranate seeds to reduce the amount of chopping needed.

✔ If you do not have pomegranates, you can use strawberries or blackberries as a substitute – the antioxidant benefits are very similar.

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