These fruit salad recipes are super simple, and can be enjoyed before or after your main meal, or as a between meal snack. The low-protein, low-fat, high antioxidant and potassium content of fruits perfectly complement the nutrient-dense, high-protein lean meats which are higher in sodium, creating the 'sweets and meats' component of the TYTN Diet Plan.
It's an ancestral, or paleo diet crafted with macrobiotic principles, pairing the ideal primary staples with supplementary foods that perfectly complement one another, and are abundantly available in most temperate and tropical climates.
Ideally, choose fruits during their natural season, and purchase those that are as locally sourced as possible. These days, it can be a challenge ~ labeling of origin isn't always mandatory, and produce these days can source from all over, including other countries.
One of the macrobiotic principles that I discuss in The Macrobiotic Action Plan, Your MAP to Greater Health & Happiness, is to choose foods as locally grown as possible, especially highly perishable foods like fruits and some fresh greens and vegetables. It's more supportive for your health, the health of local environments, and sustainability of resources.
It's all a matter of choices, so just do your best to choose ripe fruits ~ organic and locally grown when it is within your budget or ability to do so ~ to make a delicious fruit salad.
Berries make a great addition to any fruit salad. They are among the highest in antioxidants with their deep blue, purple, and red hues, and have a low glycemic index, which may be important for some who are sensitive to high levels of fructose.
Try any of these combinations for a simple and refreshing fruit salad:
Remember Waldorf Salads? I love them as an afternoon, between meal fruit salad. They are so refreshing. They make a great appetizer to a meal as well.
My Basic Apple / Waldorf Fruit Salad Recipe:
Toss all ingredients in a bowl, and enjoy.
Variations: Add some of the chopped rehydrated prunes, raisins, or dates that have been soaking in water, along with some of the soaking liquid for added sweetness. (See below.)
You can also spritz the salad with a bit of lemon to add zest and prevent oxidation of the apples. For sweetness without honey, add a little cinnamon. I sometimes add a grind of cracked black pepper.
Prunes & Walnuts ~ Cold or Warm: Two super easy fruit salad recipes:
Prunes are super high in antioxidants, and potassium, not just fiber. A study of women and osteoporosis found that daily consumption of prunes (and dried apples) was found to have bone protective effects, which you can learn more about by watching this video from NutritionFacts.org.
This is one of my go-to deliciously sweet and satisfying pre-breakfast fruit salads:
If you prefer, you can warm it up. Try this delicious alternative on a chilly morning.
*Dried plums is the new PC term I guess, as 'prunes' conjures up images of, well, whatever they may be for any one person.
Apples are also good cooked, like an apple sauce for another warmed 'fruit salad.'
Here is my basic stewed apple recipe:
Place ingredients in the pot, and bring to a gentle boil. Cover, reduce heat to medium-low, and simmer until apples are soft. To make a thicker sauce, simmer
Anything goes with fruit salads. I'm sure you have your favorite combination of fruits and/or fruits and nuts that you enjoy eating together. Here are some other great blends:
Stewing fruit is a good way to use up dried fruit that has gotten really dry. Cook in a little water, and season if desired with ground clove, cardamom, cinnamon, nutmeg, or grated and squeezed ginger.
The fruit can be left whole, or blended and used like a preserves, or topping for grilled pork or chicken. It's also good on top of whole grain porridge ~ if eating ~ in the winter.