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.