Discover a delightful Salade de Fruits recipe that combines the vibrant flavors of tropical fruits like mangoes, pineapples, and papayas. This refreshing fruit salad is perfect for a light, healthy snack or as a colorful addition to any meal. Easy to make and bursting with natural sweetness, it's a great way to enjoy the tastes of the tropics all year round.
Ingredients:
- 1 ripe mango, peeled and diced
- 1 cup fresh pineapple, peeled and diced
- 1 cup papaya, peeled and diced
- 1 tablespoon lime juice
- 2 tablespoons honey or agave syrup (optional)
- Fresh mint leaves for garnish (optional)
Instructions:
Prepare the Fruits: Peel and dice the mango, pineapple, and papaya into bite-sized pieces. Place them in a large mixing bowl.
Add Lime Juice: Drizzle the lime juice over the diced fruits. This will add a zesty flavor and help preserve the vibrant colors of the fruit.
Sweeten (Optional): If you prefer a sweeter salad, add honey or agave syrup to the bowl and gently toss to combine.
Mix and Serve: Gently toss the fruit salad to ensure all the pieces are coated with lime juice and sweetener (if used).
Garnish and Enjoy: Garnish with fresh mint leaves if desired. Serve immediately or chill in the refrigerator for about 30 minutes to enhance the flavors.
Enjoy this tropical fruit salad as a refreshing and healthy treat anytime!
Nutritional Values
Mango
- Calories: 60
- Carbohydrates: 15g
- Sugars: 14g
- Fiber: 1.6g
- Protein: 0.8g
- Fat: 0.4g
- Vitamin C: 36.4mg (61% of Daily Value)
- Vitamin A: 54µg (6% of Daily Value)
Benefits:
- Rich in Vitamin C: Supports immune function and skin health.
- High in Antioxidants: Contains beta-carotene and polyphenols that protect against oxidative stress.
- Supports Digestive Health: The fiber content helps maintain regular bowel movements and overall digestive health.
Pineapple
- Calories: 50
- Carbohydrates: 13g
- Sugars: 10g
- Fiber: 1.4g
- Protein: 0.5g
- Fat: 0.1g
- Vitamin C: 47.8mg (80% of Daily Value)
- Manganese: 0.9mg (45% of Daily Value)
Benefits:
- Boosts Immune System: High in Vitamin C, which helps fight infections.
- Anti-Inflammatory: Contains bromelain, an enzyme with anti-inflammatory properties.
- Aids Digestion: Bromelain also helps in breaking down proteins and improving digestion.
Papaya
- Calories: 43
- Carbohydrates: 11g
- Sugars: 7.7g
- Fiber: 1.7g
- Protein: 0.5g
- Fat: 0.3g
- Vitamin C: 60.9mg (102% of Daily Value)
- Folate: 37µg (9% of Daily Value)
Benefits:
- Rich in Vitamin C: Enhances the immune system and helps with skin repair.
- Contains Papain: An enzyme that aids digestion and reduces inflammation.
- Supports Eye Health: Papaya is high in beta-carotene, which promotes healthy vision.
Lime Juice
- Calories: 30
- Carbohydrates: 10g
- Sugars: 1.7g
- Fiber: 0.8g
- Protein: 0.4g
- Fat: 0.1g
- Vitamin C: 29.1mg (32% of Daily Value)
Benefits:
- Boosts Immunity: High in Vitamin C, which strengthens the immune system.
- Enhances Iron Absorption: Vitamin C in lime juice helps in better absorption of iron from plant-based foods.
- Aids Digestion: Lime juice can help stimulate digestive enzymes.
Honey (Optional)
- Calories: 304
- Carbohydrates: 82g
- Sugars: 82g
- Fiber: 0.2g
- Protein: 0.3g
- Fat: 0g
Benefits:
- Natural Sweetener: Provides a natural alternative to refined sugars.
- Antioxidants: Contains antioxidants that can help combat oxidative stress.
- Soothes Throat: Known for its soothing properties in case of sore throat or cough.
Mint Leaves (Optional)
- Calories: 44
- Carbohydrates: 3.8g
- Sugars: 0.0g
- Fiber: 2.8g
- Protein: 3.8g
- Fat: 0.7g
Benefits:
- Digestive Aid: Mint can help relieve symptoms of indigestion and nausea.
- Rich in Antioxidants: Contains antioxidants that protect against free radical damage.
- Freshens Breath: Mint is known for its natural breath-freshening properties.
This combination of fruits and ingredients not only creates a tasty salad but also provides a range of nutritional benefits for overall health and wellness.
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