Exotic Fruit Plate
Exotic Fruit Plate - Tempting as a lush fruit snack or a light main dish
Healthy, because
Even smarter
Nutritional values
With so much fruit, the vitamin depots are happy - and so is the immune system! Spoon away to get more than two and a half times the daily vitamin C requirement with a portion of this fruity fresh kick.
Some vitamins need fat to work in the body. If you serve the fruit platter as a main meal, sprinkle a few walnuts roasted in a coated pan (without fat!) over the yogurt.
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 279 mg | (294 %) | ||
| Potassium | 1,538 mg | (38 %) | ||
| Calcium | 389 mg | (39 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- 2 Tbsps Poppy seeds
- 1 pink Grapefruit
- 2 Tbsps Maple syrup
- 5 ozs Yogurt (low-fat)
- 1 small Papaya (approximately 12 ounces)
- ½ honeydew melon (about 14 ounces)
- 2 Kiwi (about 7 ounces)
- 2 small Oranges
- 1 small pomegranate (about 14 ounces)
Kitchen utensils
Preparation steps
Roast poppy seeds in a dry pan for a few minutes. Remove and let cool.
Crush seeds in a mortar.
Peel grapefruit with a knife and remove the white pith. Cut grapefruit into slices.
In a bowl, mix together the poppy seeds, maple syrup and yogurt.
Peel papaya and melon, remove seeds and cut into wedges or slices.
Peel kiwi and cut into wedges.
Peel orange and remove the white pith. Cut into slices.
Remove pomegranate seeds from the shell by first cutting fruit into wedge-shaped pieces, then breaking pieces apart. Most of the seeds will fall out when you remove the light-colored skin inside. Arrange all of the sliced fruit on a platter, sprinkle with pomegranate seeds and serve with the yogurt dressing.
