Recipe for a Fruit Salad
Recipe for a Fruit Salad – This Red, White & Blue 4th of July Recipe for a Fruit Salad is the perfect touch for bringing a little Independence Day spirit to your holiday BBQ table. Featuring strawberries, blueberries, and jicama, this dish is jam-packed with antioxidants and phytonutrients, but it still looks festive and fun!
The jicama contributes an unexpected and refreshing crunch along with a nice boost of fiber and vitamin C. It takes just a few minutes to make and always looks beautiful on the table! Ready for this quick and easy dish? Keep reading!
Recipe for a Fruit Salad
While there are many recipes for fruit salads out there, This Recipe for a Fruit Salad was crafted with presentation in mind. After all, there’s no better feeling than serving a recipe that looks just as good as it tastes!
And while a delicious and beautiful dish, this recipe is also incredibly good for you, and full of health benefits! While we all know it’s important to eat more plants, many people don’t understand exactly why this is. A large part of the reason is due to phytonutrients.
What are Phytonutrients?
Phytonutrients are super healing substances only found in plant-based foods such as fruits, vegetables, nuts, seeds, whole grains and beans. Phytonutrients are the substances that help protect the plants, but they also protect YOU, the plant-eater. They act as super anti-aging antioxidants and play an important role in reducing inflammation in your body.
Phytonutrients are ultra-healers and super fat burners too. They actually help to activate genes in your body that help you burn body fat faster and age slower. Through a variety of mechanisms phytonutrients fight disease and obesity. And they play a critical role in how you age, look and feel.
More plant foods = more phytonutrients = you reaping all of these amazing health benefits! If that isn’t motivation to eat a more plant-forward diet, I don’t know what is! Click here to read more about phytonutrients.
Organic vs. Conventional Plants
Of course it is optimal to buy all of your food organic. Organic fruits and vegetables are not only richer in vitamins and minerals as compared to conventional produce, they also have more phytonutrients. However, we know that this is not always possible. With an estimated 10-30% upcharge for organic produce, we totally understand that eating a 100% organic diet can be unrealistic.
That’s why we refer to EWG’s yearly Clean 15 and Dirty Dozen lists to guide us on what’s most important to consume organic, and what’s okay to buy conventional.
For this Recipe for a Fruit Salad in particular, we think strawberries are an absolute must for buying organic. The first listed on the 2021 Dirty Dozen list, and loaded with harmful pesticides when bought conventionally, this is a fruit we think you should definitely splurge for organic on. As for the rest of the fruit and ingredients in this recipe, they’re neither on the Dirty Dozen, or Clean 15 lists. Because of this, we buy organic if at all possible, but don’t fret if it’s not an option.
Want to check your foods individually? WhatsOnMyFood.org is a fantastic resource for educating yourself on exactly what can be found on each of your produce items.
4th of July Recipes
Looking for more easy and healthy 4th of July Recipes? We’ve got you covered! Here are some of our favorites…
Recipe for Cheesecake Strawberries: This red, white, and blue Recipe for Cheesecake Strawberries is perfect for this year’s 4th of July celebration!
Lamb Burgers Recipe: Grilling out? If you love lamb, or just looking for a lean, savory burger – this lamb burgers recipe is going to hit the spot.
Chopped Cabbage as Salad: This deliciously crisp, creamy and tangy Chopped Cabbage as Salad is a perfect side dish to an outdoor summer gathering.
Recipe for Mango Pie: This Summer Berry recipe for Mango Pie is yet one more reason to love summer. Bursting with fresh, in-season fruits, this recipe for Mango Pie is going to be a highlight for your summers too!
Healthy Condiments: Did you know most condiments are loaded with sugar and unhealthy ingredients? Try these homemade versions instead!
Ready for the full recipe? Let’s get into it!
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Recipe for a Fruit Salad
This Red, White & Blue 4th of July Recipe for a Fruit Salad is the perfect touch for bringing a little Independence Day spirit to your holiday BBQ table.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 6-8 servings
Ingredients
- 4 cups chopped organic strawberries, sliced
- 2 cups organic blueberries
- 1 cup chopped jicama – try cutting extra jicama into fun and festive star shapes!
- 1/2 cup finely chopped fresh mint
- 2 tablespoons fresh lemon juice
- 1 teaspoon extra virgin olive oil
- Optional – ¼ cup finely chopped shallots
Instructions
- Place the strawberries, blueberries and jicama in a large serving bowl.
- Mix the mint, shallots, lemon juice and olive oil together in a small bowl. Pour over salad, and gently toss to coat.
- Refrigerate until time to serve.
- Serve cold, and enjoy!
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