My Favorite Fruit Salad Recipes

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:

  • Blackberries tossed with cara cara or navel orange segments, some chopped dry roasted almonds, and a drizzle of honey 
  • Blackberries, blueberries, or raspberries tossed with chopped dates that have been soaking in water to soften, chopped hazelnuts or walnuts,  a spritz of lemon, and some of the soaking liquid from the dates.
  • Berries with citrus, chopped almonds, walnuts, or hazelnuts, and a drizzle of honey is just such a great combination.  Add shredded unsweetened coconut if desired for a treat, however, coconut is a tropical fruit which needs to be imported, so use mindfully.

Do your best to buy as locally  grown in-season fruit as possible for your fruit salads.  

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:

  • 1 apple per person, chopped
  • 1-2 stalks celery, sliced
  • 1/4 cup chopped walnuts
  • Tiny pinch of sea salt
  • Drizzle of honey

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.

A super easy way to enjoy a quick fruit salad, and get your 'sweets' fix is to keep dried fruit ~ preferably unsulfured ~ such as prunes, dates, raisins, or Turkish apricots in a jar covered in water in the fridge.  They make a nice sweet syrup the longer they sit.  

For an extra sweet touch, add a cinnamon stick.  I keep a pyrex bowl of prunes covered in water with a cinnamon stick almost all the time.  It makes the best thick sweet syrup after a few days.

Enjoy cold or hot, as they make an excellent warmed fruit salad as well! ~ See recipe below.

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  

This is one of my go-to deliciously sweet and satisfying pre-breakfast fruit salads:

  • Place 10 rehydrated/soaked prunes in a bowl with 1/4 cup chopped walnuts along with some of the soaking liquid, and enjoy.

If you prefer, you can warm it up.  Try this delicious alternative on a chilly morning.

  • Heat prunes and walnuts in a pot along with .5-1 tsp. balsamic vinegar, and 1 tbsp. +/- grade B maple syrup, or better, a bourbon-flavored maple syrup.  Yum!  (Okay, if you must add a splash of real bourbon, have add it.  The alcohol will cook out.) 
  • Also good with chopped deglet or Medjool dates, and Turkish apricots.

*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:

  • 4 apples, chopped
  • Enough water to just cover the bottom of a pot
  • Pinch of salt
  • About 1/2 tsp. cinnamon, and an optional pinch of ground clove or cardamom
  • Other dried fruit such as cranberries, raisins, and chopped dates or prunes
  • Sweetener:  Add a little honey or real (grade B is best) maple syrup as desired
  • Topping:  Top with chopped almonds, walnuts, hazelnuts or pecans

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 

Cooked fruit salads like the stewed apples is a great accompaniment to meats, like a lean center cut pork chop, fresh off the cast iron grill pan!

Marinated & Grilled Lean Center Cut Pork Chop w/ Stewed Apples & Pan-Fried Kale, Carrots & Onions
Leftover pork buried under the Stewed Apples

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:

  • Green grapes also pair well with celery and walnuts, or chopped almonds
  • Watermelon and cantaloupe are very refreshing during the summer.  For a special occasion, adding a little Amaretto, or hazelnut flavoring (or the real Frangelico liqueur if you just happen to have some on hand) and/or a spritz of lime and fresh chopped mint.  I say if its a party, add the liqueur.  It's really good on melon!
  • Pears, fresh or dried figs, and thin sliced napa cabbage ~ toss with lemon and a little lemon zest, and grated and squeezed ginger juice.
  • Strawberries (preferably organic or locally grown) can be mashed up a bit with a fork, then add balsamic vinegar, and a teaspoon or two of maple syrup.  Let it sit for several hours or overnight to macerate.
  • Apricots, grapes, and chopped nuts or shredded coconut.
  • Green grapes & cantaloupe are a refreshing combo.

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.

Stewed Prunes, Apricots & Raisins w/ a hint of clove

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