We all eat far too little fruit and vegetables. Only the most diligent really reach 5 portions per day. That's why a winter fruit salad is on the table today!
We all know fruit salad from childhood. Mom made sure that we had enough different fruits to eat.
And now? Well, now everyday life is very stressful. We leave the house in the morning and come back late.
In between, we eat more or less halfway healthy. But fruits always come up short, guaranteed.
You can trick yourself by cutting fruit into small pieces. And you'll have a winter fruit salad on the table.
So beautifully prepared, you can not help but actually eat the fruit.
Table of contents
What ingredients do I need for a winter fruit salad?
In principle, you can use any fruit that you like. However, there are fruits that are particularly suitable for a winter fruit salad.
I have not used all fruits for the salad. But the information gives you a good overview of all the fruits that are particularly healthy and suitable for the fruit salad. By the way, you can also simply put the ingredients in a smoothie maker and mix a delicious fruit drink.
Especially good ingredients for winter fruit salad:
- Citrus
- Banana
- Pomegranate
- Apple
- Pear
- Kiwi
- Mango
- Pineapple
- Nuts
But let's take a look at it in detail. I'll tell you now why these ingredients are so healthy and should not be missing from your snack.
Do you already know these delicious 35 low carb fruits?
Winter fruit salad with oranges
Orange is in high season in December and January. The vitamin C bomb brings a sour sweet taste to the salad.
If you like, you can remove the skin from the orange pieces. I usually leave them on. Because that saves time :)
Oranges are rich in minerals and vitamins. 100 grams contain about 50 mg of vitamin C. This is already a little more than half of the daily requirement.
100 grams of oranges have just 47 calories.
Alternatively, you can also use tangerines.
You should also use a little lemon. It is considered very healthy and also ensures that banana, apple and co. do not turn brown.
Bananas in winter fruit salad
Bananas are one of the most popular fruits. You can eat them raw, cooked, baked or grilled. You can even find the fruit in smoothies or milkshakes.
The yellow fruit not only tastes really good, but it also contains a lot of nutrients. Therefore, it should not be missing in your winter fruit salad.
Bananas contain the minerals potassium and magnesium. Especially for athletes these minerals are important. But also vitamin A, B, C and vitamin K is contained in bananas.
The fruit is a perfect snack for in between meals. One banana has about 100 calories.
By the way, bananas also help with digestive problems.
Mmmhh delicious: Porridge with raspberry and banana
Pomegranate in fruit salad
The pomegranate comes from Asia and is becoming more and more popular with us. The fruit stands out not only for its taste and juiciness, but also for its healing properties.
Pomegranate is mainly used for high blood pressure, inflammation, digestive problems, vascular calcification and even cancer.
In fact, the red fruit contains a lot of vitamin C, calcium, potassium and iron.
Pomegranate strengthens the entire immune system. This is especially important in winter. And that's exactly why the fruit should go into your fruit salad.
100g of pomegranate have 76 calories.
Winter fruit salad with apple
The apple is by far the healthiest fruit. It contains over 30 vitamins and trace elements. It's not for nothing that "an apple a day keeps the doctor away".
Because of the many different fruit acids, it is considered "nature's toothbrush". An apple is also good for your intestines and the glucose and fructose provide you with quick energy.
Attention: It's best not to peel your apple. Because almost all the vitamins of the apple are in the peel.
An apple consists of 85 percent water and therefore has only about 60 calories.
Apple you should definitely rub with a little lemon. Otherwise the apple pieces will turn brown.
Pears in fruit salad
Pears are in season in the fall and should definitely end up in your winter fruit salad. They are full of fiber and vitamins. Vitamins A, C and B are especially important for you in winter.
But that's not the only reason they belong in your fruit salad. Pears are easy to digest and low in fat.
They contain plenty of potassium and calcium and therefore stimulate your metabolism. In addition, they have a detoxifying and draining effect.
The calorie balance of an apple is somewhat lower, but a pear also has only 73 calories.
Fruit salad with kiwi
Furry, round and healthy. In a kiwi is twice as much vitamin C as in an orange and has hardly any calories.
100g have 61 calories.
Due to the high content of vitamin C, kiwis help against anxiety, nervousness and stress. They act as a natural blood thinner and are ideal for weight loss.
In addition, kiwis contain lutein. It acts for the skin like a protection against UV radiation.
By the way, you can eat the peel of the fruit. It contains additional fiber and vitamins. But make sure that it is an organic kiwi.
AttentionIf you want your winter fruit salad to contain kiwi, be careful with yogurt. Yogurt and kiwi do not mix well. Kiwi + yogurt = sour and bitter. It's better to use lactose-free yogurt or vegetable yogurt.
Warming apple cinnamon porridge for cold days!
Fruit salad with mango in winter
The sweet tropical fruit is available in every supermarket all year round. With its juicy flesh, it tastes unique not only in smoothies, but also in winter fruit salad.
Mangoes are rich in beta-carotene and other important vitamins. In its country of origin, India, the fruit is even said to have numerous healing properties.
Mango is relatively sweet, so it is not very surprising that its pulp contains a lot of sugar. Nevertheless, it is very healthy. It contains vitamins C, E and B. The vitamins are especially important for your immune system.
The high content of beta-carotene plays an important role in the cell renewal of the skin, the immune system and the visual process.
Mangoes, by the way, best over 80 percent water and are very low in calories. 100 grams of mangoes have 23 calories.
Fruity salad with pineapple
Pineapple has a very high vitamin C content. In 100 g there are 48 mg of vitamin C. Pineapple strengthens your immune system, protects cells and promotes wound healing.
We have more 13 foods that contain more vitamin C than oranges.
The tropical fruit contains a lot of manganese. Together with vitamin C, it ensures beautiful skin. Due to the collagen formation your skin becomes young, smooth and firm.
Winter is known for colds. Pineapple has an anti-inflammatory and expectorant effect. The sweet fruit is a particularly good home remedy for coughs.
100g pineapple has only 50 calories.
Nuts in winter fruit salad
Nuts are part of a varied and healthy diet. They contain very valuable fatty acids and numerous vitamins.
They strengthen concentration and improve the ability to think. In addition, nuts protect against high blood pressure and cardiovascular disease.
There are countless varieties of nuts. Especially walnuts, almonds, hazelnuts, pistachios and macadamia nuts have a positive effect on your health.
Walnuts dilate blood vessels, lower blood pressure and protect the inner walls of blood vessels.
Almonds are a natural cholesterol reducer. They help with high blood pressure and reduce the risk of cardiovascular disease and diabetes.
Pistachios have influence on cholesterol level, support metabolism and keep blood vessels elastic.
The hazelnut is considered a nerve food. It has a positive effect on the function of the nerves and memory.
The macadamia nut is needed for numerous metabolic processes in the body. It prevents cardiovascular diseases and lowers cholesterol.
If you want, you can simply use a nut puree instead of whole nuts. This is very easy to make yourself. Here you will find a Instructions on how to make almond paste yourself can.
Sweetness and spices
If the fruit is not properly ripe or if you use too many oranges and kiwis, the winter fruit salad can quickly turn sour.
Therefore, it is best if you take little fruit with acid.
You can sweeten naturally. And with honey or Agave syrup*. You should avoid household sugar. It is really unhealthy and destroys the good idea of eating more healthy food.
You can also add sweetness to fruit salad with dried fruit. Cinnamon* goes wonderfully with the cold season. Stir a pinch into fruit!
Mint brings a refreshing taste. You can chop a few leaves and add them if you like.
Therefore, no sugar should be in your winter fruit salad
Most recipes that you can find on the Internet use 2 tablespoons of table sugar for one serving of fruit salad. This is very unhealthy and ensures that the delicious fruit salad turns into a calorie bomb.
Household sugar has been shown to increase the likelihood of obesity and can trigger type 2 diabetes. It attacks teeth and lands directly on our hips. When you need sweetness, be sure to reach for a healthier form. Honey is a great option - but again, in moderation and not in masses.
Unlike household sugar, which provides no nutritional value, honey contains healthy ingredients. Honey has an anti-inflammatory effect, contains antioxidants, strengthens the immune system and much more. If you use very ripe fruit for your winter fruit salad, you can often even save the honey.
Recipe: Winter fruit salad
Ingredients
- 1 TL Lemon juice
- 1 TL Honey
- 1 Banana
- 1/2 Kiwi
- 1 Orange
- 1/4 Pomegranate
- 1 Apple
Equipment
- Board
- Knife
- Bowl
Anleitung
- Squeeze half a lemon. You should now get about 1 tsp of lemon juice. Mix the juice with honey and put the dressing aside.
- Peel banana, kiwi and orange. If you want, you can remove the skin of the orange. But it does not have to be.
- Cut the pomegranate and remove the seeds.
- Cut the apple into small pieces.
- Put the fruit in a bowl and marinate it with the dressing.
- Put it in a bowl or in a Tupperware box for on the go.
Nährwerte
If you like, you can stir in a little yogurt, nuts or muesli. But tastes also without just wonderful.
How to dress fruit salad?
Still looking for a tasty dressing? Many fruit salads do without a marinade because the fruit already contains a lot of juice.
But if you're looking to add a little spice to your cereal bowl, try these ingredients:
- Honey - if it is too thick, simply heat it in the microwave for 10 seconds.
- Agave syrup*
- Maple syrup
- For adults: Grand Marnier, kirsch, cognac
- Dairy products such as yogurt, cottage cheese, vegan yogurt, coconut milk, cream.
- Mint or lemon balm
- Basil goes well with strawberries and pineapple
- Oriental touch: Cardamom*, Cinnamon*, carnation
You can easily mix these ingredients in a bowl. Basil, mint and lemon balm develop their flavor best when you grind them in a mortar.
Why must lemon juice in the fruit salad?
The fruit salad is already sour enough. Why add lemon now? When fruit stands longer, it turns brown. This is not true for all varieties, but for many. The best known example is the apple. To keep the fruit salad beautiful and not change its taste, add a little lemon to the marinade.
You can alternatively use oranges - that also works quite well.
By the way, the fruit turns brown because the surface of the fruit reacts with oxygen from the air. This process is called oxidation. Vitamin C can stop this process. Just make sure you don't get too much - otherwise it gets pretty sour.
How to store fruit salad?
I like to take a winter fruit salad to work as a snack. Instead of nibbling on something unhealthy, I treat myself to a portion of fruit in the morning. However, the salad tastes best fresh. If you're like me and don't have time to take care of it during work, it's best to prepare the snack in the morning.
If you don't eat the fruit salad right away, don't forget the lemon. Mix all the ingredients together and put them in a box with a lid. Keep the salad in the refrigerator until you are ready to eat it. It will keep for about a day - the later you eat it, the mushier it will be.
If the fruit salad is a little older, I like to mix it into a yogurt.
Our conclusion
Winter fruit salad is a great way to eat more fruits. To make sure you get enough different vitamins, you should use at least 3 different fruits.
Nuts, seeds and dried fruits refine the fruit salad.
Good luck and enjoy it!
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