Tropical fruit salad

tropical fruit salad

Serves 4

  • ½ pineapple

  • 1 ripe mango

  • 1 papaya

  • 2 kiwi fruit

  • juice of ½ lime

  • 1 small bunch fresh mint, leaves picked

  • 2 tablespoons golden caster sugar

  • 200 g yoghurt

Trim the outside skin off the pineapple and cut out the hard core that runs down its centre. Lay it on a chopping board and cut it into chunks with a sharp knife. Place in a bowl.



Cut the flesh of the mango off the stone and scoop out the flesh from the skin with a spoon. Place into the bowl with the pineapple. Cut the papaya in half and scoop out the black seeds inside. Scoop the fruit out of the skin in the same way as with the mango. Place into the bowl.



Top and tail the kiwi fruit, then, sitting it on one of its flat ends, trim the furry skin off with a sharp knife. Slice the kiwi and place into the bowl. Drizzle the lime juice over your fruit.



Take four plates and divide the fruit between them. Pound most of the mint leaves with the sugar in a pestle and mortar or a flavour shaker. Spoon a little yoghurt over the top of each plate and sprinkle over the mint sugar and the rest of the mint leaves and serve.



Tip: Give your fruit a squeeze before you buy it to make sure it's just soft and ripe.

Nutritional Information

Tropical fruit salad

Fresh fruit at its best

0 foodies cooked this
One mouthful of this exotic fruit salad recipe with mint sugar and you can almost feel the sunshine!
Serves 4
10m
Super easy
Method

Refreshing, zingy and perfect for a hot summer day.

Trim the outside skin off the pineapple and cut out the hard core that runs down its centre. Lay it on a chopping board and cut it into chunks with a sharp knife. Place in a bowl.

Cut the flesh of the mango off the stone and scoop out the flesh from the skin with a spoon. Place into the bowl with the pineapple. Cut the papaya in half and scoop out the black seeds inside. Scoop the fruit out of the skin in the same way as with the mango. Place into the bowl.

Top and tail the kiwi fruit, then, sitting it on one of its flat ends, trim the furry skin off with a sharp knife. Slice the kiwi and place into the bowl. Drizzle the lime juice over your fruit.

Take four plates and divide the fruit between them. Pound most of the mint leaves with the sugar in a pestle and mortar or a flavour shaker. Spoon a little yoghurt over the top of each plate and sprinkle over the mint sugar and the rest of the mint leaves and serve.

Tip: Give your fruit a squeeze before you buy it to make sure it's just soft and ripe.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 172
    9%
  • Carbs 31.9g
    12%
  • Sugar 30.3g 34%
  • Fat 2.6g 4%
  • Saturates 1.4g 7%
  • Protein 3.6g 8%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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