Colombia is renowned for its abundant and diverse fruits, making it the perfect place to create a vibrant and refreshing exotic fruit salad. This dish showcases the country's rich agricultural bounty, featuring a variety of colorful and flavorful fruits combined with a sweet-tart dressing and refreshing mint.
Colombian cuisine is deeply rooted in the country's rich agricultural tradition, and fruits play a significant role in daily meals and festive occasions. The exotic fruit salad is a celebration of Colombia's tropical climate and fertile lands, which produce an array of fruits that are enjoyed fresh, in juices, or as part of desserts. This salad is a common sight at family gatherings, summer picnics, and barbecues, offering a delightful way to enjoy the natural sweetness and vibrant colors of Colombian fruits.
Ingredients:
- 2 cups diced papaya
- 2 cups diced mango
- 2 cups diced pineapple
- 2 cups diced watermelon
- 2 cups diced cantaloupe
- 1 cup fresh orange juice
- 1/4 cup honey
- 1/4 cup lime juice
- 1/4 cup chopped fresh mint leaves
Instructions:
1. Prepare the Fruits:
- Wash all fruits thoroughly under cold running water.
- Cut the fruits into bite-sized pieces, removing any seeds, pits, or rinds as necessary.
2. Mix the Dressing:
- In a separate small bowl, whisk together the orange juice, honey, and lime juice until the honey is completely dissolved.
3. Combine Fruits and Dressing:
- In a large bowl, combine the papaya, mango, pineapple, watermelon, and cantaloupe.
- Pour the juice mixture over the fruits and toss gently to combine.
4. Chill the Salad:
- Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
5. Add Mint and Serve:
- Just before serving, sprinkle the chopped mint leaves over the top of the salad and toss once more.
- Serve the salad cold in individual bowls or on a platter.
Notes:
- You can use any combination of fresh fruits that you like, as long as they are ripe and in season.
- To make the salad more visually appealing, consider using a variety of colors and textures in your fruit selection.
- If you don't have fresh orange juice on hand, you can use bottled orange juice or substitute it with another citrus juice, such as grapefruit or lemon.
- This salad can be made up to 24 hours in advance, but the mint leaves should be added just before serving to prevent them from wilting.
Nutrition Value:
1. 2 cups diced papaya
- Calories: Approximately 110
- Carbohydrates: 29g
- Protein: 1.6g
- Fat: 0.4g
- Sodium: 10mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, vitamin A, folate
- Minerals: Contains potassium, magnesium
- Nutritional benefit: Papaya is rich in antioxidants, improves digestion, and supports immune health.
2. 2 cups diced mango
- Calories: Approximately 200
- Carbohydrates: 50g
- Protein: 2g
- Fat: 1g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, vitamin A, vitamin E
- Minerals: Contains potassium, magnesium
- Nutritional benefit: Mangoes support eye health, boost immunity, and aid in digestion.
3. 2 cups diced pineapple
- Calories: Approximately 160
- Carbohydrates: 42g
- Protein: 2g
- Fat: 0.4g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, vitamin B6
- Minerals: Contains manganese, potassium
- Nutritional benefit: Pineapple aids digestion, reduces inflammation, and supports immune function.
4. 2 cups diced watermelon
- Calories: Approximately 90
- Carbohydrates: 23g
- Protein: 1.8g
- Fat: 0.4g
- Sodium: 3mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, vitamin A
- Minerals: Contains potassium, magnesium
- Nutritional benefit: Watermelon hydrates the body, provides antioxidants, and supports heart health.
5. 2 cups diced cantaloupe
- Calories: Approximately 108
- Carbohydrates: 26g
- Protein: 2.6g
- Fat: 0.6g
- Sodium: 53mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A, vitamin C
- Minerals: Contains potassium, magnesium
- Nutritional benefit: Cantaloupe supports vision, boosts immune function, and hydrates the body.
6. 1 cup fresh orange juice
- Calories: Approximately 112
- Carbohydrates: 26g
- Protein: 2g
- Fat: 0.5g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C, folate
- Minerals: Contains potassium
- Nutritional benefit: Orange juice boosts immunity, supports skin health, and provides hydration.
7. 1/4 cup honey
- Calories: Approximately 258
- Carbohydrates: 70g
- Protein: 0.3g
- Fat: 0g
- Sodium: 4mg
- Cholesterol: 0mg
- Vitamins: Contains small amounts of vitamin B6, thiamin, niacin
- Minerals: Contains calcium, copper, iron
- Nutritional benefit: Honey provides natural energy, soothes sore throats, and has antioxidant properties.
8. 1/4 cup lime juice
- Calories: Approximately 13
- Carbohydrates: 4g
- Protein: 0.2g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin C
- Minerals: Contains potassium, calcium
- Nutritional benefit: Lime juice aids digestion, enhances iron absorption, and supports immune health.
9. 1/4 cup chopped fresh mint leaves
- Calories: Approximately 4
- Carbohydrates: 0.8g
- Protein: 0.4g
- Fat: 0.1g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in vitamin A, vitamin C
- Minerals: Contains iron, manganese
- Nutritional benefit: Mint leaves aid digestion, provide relief from nausea, and have antimicrobial properties.
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