Colorful Fruit Salad
Healthy, because
Even smarter
Nutritional values
The fruit salad defies vital substances only in this way: berries provide plenty of folic acid, iron and fibre to stimulate digestion. The natural colourings (anthocyanins) protect the blood vessels from constriction and deposits, strengthen the immune system and have an anti-inflammatory effect. It is therefore worthwhile to treat yourself to a proper portion of the fruits on a regular basis!
Add chicory to the fruit salad and the inulin in the salad keeps the blood sugar level stable - this reduces feelings of hunger and acts as a natural appetite suppressant. This effect is intensified by the bitter substances. In addition, chicory provides hardly any fat and only very few calories.
(Percentage of daily recommendation)
| Calorie | 136 cal. | (6 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 468 mg | (12 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 25 g |
Ingredients
- For the salad
- 250 grams Strawberries
- 100 grams Raspberries
- 100 grams Blueberries
- 100 grams Blackberry
- 100 grams Pineapple
- 1 Kiwi
- 1 Orange
- For the dressing
- juice of lemons
- juice of Oranges
- 1 pkg Vanilla sugar
- 1 Tbsp sugar
- For serving
- fresh mint
Preparation steps
Rinse all berries. Hull and quarter strawberries. Peel and slice kiwi. With a sharp knife, cut off peel and white pith from oranges. Cut out and remove the orange sections from between the membranes.
For the dressing: Mix lemon juice with orange juice and sweeten with sugar and vanilla sugar. Add fruit and toss to combine with dressing. Divide salad among bowls and garnish with fresh mint, if desired.
