Southeast Asian Fruit with Spiced Syrup

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Southeast Asian Fruit with Spiced Syrup
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
354
calories
Calories

Healthy, because

Even smarter

Nutritional values

This recipe is extremely healthy because it is entirely made up of fruit, which is full of vitamins, minerals, and fiber. This recipe is very low in calories, making it a great dessert for those who are watching their weight. 

For a more filling dish, add some yogurt on the side of this, which can add calcium, protein, and healthy fats. 

1 serving contains
(Percentage of daily recommendation)
Calorie354 cal.(17 %)
Protein4 g(4 %)
Fat2 g(2 %)
Carbohydrates74 g(49 %)
Sugar added16 g(64 %)
Roughage10.8 g(36 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin K19.1 μg(32 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.4 mg(29 %)
Folate94 μg(31 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.5 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C231 mg(243 %)
Potassium1,126 mg(28 %)
Calcium118 mg(12 %)
Magnesium111 mg(37 %)
Iron2.8 mg(19 %)
Iodine7 μg(4 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.4 g
Uric acid103 mg
Cholesterol0 mg
Complete sugar74 g

Ingredients

for
4
For the spiced syrup
2 Star anise
Lime zest (from 1 lime)
1 Cinnamon stick
4 cloves
½ cup sugar
For the salad
1 can Pineapple
1 Papaya (peeled, deseeded and cut into chunks)
2 Star fruit (sliced)
2 Mandarin orange (peeled and segmented)
1 pink Grapefruit (peeled and segmented)
1 Mango (peeled, stone removed and cut into chunks)
4 Tbsps Pomegranate seed
2 Kiwi (peeled and chopped)
½ cup Red currant
½ cup small, black Grape
How healthy are the main ingredients?
GrapesugarclovesPapayaGrapefruitMango

Preparation steps

1.

Drain the pineapple chunks for the salad and pour their syrup into a measuring jug. Add enough water to make the liquid up to 18 fl oz.

2.
Place the liquid in a small saucepan with the rest of the ingredients for the syrup. Bring to a boil, simmer for 10 minutes then strain through a fine sieve.
3.
Place all the ingredients for the salad in a large bowl, pour over the warm syrup and mix carefully.
4.
Serve the salad warm or cold.