Quick Clean Eating Recipe

Fruit Salad with Lemon Balm Pesto

5
Average: 5 (11 votes)
(11 votes)
Fruit Salad with Lemon Balm Pesto

Fruit salad with lemon balm pesto - Exotic freshness with crunch.

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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
163
calories
Calories

Healthy, because

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Nutritional values

The mango scores with a high proportion of beta-carotene. Thus, it helps our body with the cell renewal of the skin and mucous membranes. Mango also scores well in terms of vitamin C: 100 g contain around 37 mg and cover more than a third of the daily requirement (women 95 mg and men 110 mg vitamin C) of this vitamin.

It could hardly be healthier - but you can prepare the fruit salad with a wide variety of seasonal fruits, depending on the time of year, and thus always enjoy new variations.

1 serving contains
(Percentage of daily recommendation)
Calorie163 cal.(8 %)
Protein3 g(3 %)
Fat7 g(6 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage4.6 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K8.2 μg(14 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.9 mg(16 %)
Vitamin B₆0.2 mg(14 %)
Folate59 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C76 mg(80 %)
Potassium435 mg(11 %)
Calcium46 mg(5 %)
Magnesium53 mg(18 %)
Iron1.4 mg(9 %)
Iodine3.7 μg(2 %)
Zinc0.6 mg(8 %)
Saturated fatty acids3.9 g
Uric acid35 mg
Cholesterol0 mg
Complete sugar18 g

Ingredients

for
6
Ingredients
6 pcs Lemon balm
1 ½ ozs Cashew or Macadamia Nuts
1 organic lime
2 Kiwi
1 Mango
1 Orange
8 ozs Strawberries (fresh or frozen; frozen berries defrosted)
5 ozs Cantaloupe
1 oz Shredded coconut (4 TBSP.)
How healthy are the main ingredients?
StrawberryMacadamia NutsKiwiMangoOrange

Preparation steps

1.

Wash lemon balm and shake dry. Set aside 4 stems for garnish, pluck remaining leaves and chop. Coarsely chop nuts. Rinse lime in hot water, rub dry, grate peel and squeeze out juice.

2.

Finely crush chopped lemon balm with the nuts in a mortar. Mix in the lime zest.

3.

Peel kiwi and mango, cut mango flesh from pit. Dice kiwi and mango. Peel orange with a knife so thickly that the white inner skin is also removed. Cut out orange fillets between the separating skins, collecting the dripping juice in a bowl.

4.

If necessary, clean, wash and finely dice strawberries. Peel the melon, remove the seeds and also dice the flesh. Mix kiwi, mango, strawberry and melon cubes and orange fillets in the bowl with lime juice, the collected orange juice and the coconut flakes. Sprinkle fruit salad with the lemon balm pesto and serve garnished with lemon balm stems set aside.

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