Colourful Fruit Salad
Healthy, because
Even smarter
Nutritional values
If beta-carotene content were a competition, cantaloupe would win by a long shot. This fruit has more beta-carotene than any other orange-yellow fruit! Inside the body, beta-carotene is either converted into Vitamin A or acts as an antioxidant to fight free radicals. Vitamin A supports healthy eyes, the immune system, and keeps red blood cells healthy.
You can always substitue cantaloupe for another melon such as honeydew or add other fruits and berries of your choice.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.6 g | (42 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 40.4 μg | (67 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 4.6 mg | (77 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 59 g |
Ingredients
- Ingredients
- 1 Cantaloupe
- 7 ozs Blueberries
- 2 small Apple
- 2 Kiwi
- 2 Tbsps lemon juice
- 2 Tbsps slivered almonds
Preparation steps
Halve and seed the melon. Scoop out the flesh with a melon baller. Place the melon halves aside to use as bowls for the fruit salad. Rinse and drain the blueberries.
Rinse the apples and cut into quarters. Cut out the cores, cut into thin slices and sprinkle with lemon juice.
Peel the kiwis and cut into slices.
Combine the blueberries, melon balls and chopped fruit and pour into the melon halves. To serve, toast the almonds in a dry frying pan and sprinkle over the fruit salad.
