Tropical Fruit Salad
Exotic fruits are rich in vitamin C, which help support a healthy immune system and also contain many beta-carotenoids for cell protection.
This dessert recipe is so versatile that it can easily be served as a light midday snack. For the ultimate satiation, add a few whole grain biscuits.
(Percentage of daily recommendation)
| Calorie | 291 cal. | (14 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 11 g | (44 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 108 mg | (114 %) | ||
| Potassium | 656 mg | (16 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 4 mg |
Ingredients
- Ingredients
- 1 half Papaya
- 1 small Mango
- 4 ozs Cape gooseberries (or tomatillos)
- 1 medium-sized Pineapple
- 1 Kiwi
- 1 Lime
- 3 Tbsps cane sugar
- 3 Tbsps large-flaked Shredded coconut
- 5 ozs Coconut yogurt
- 2 Tbsps
Preparation steps
Peel and seed papaya. Peel mango and cut the flesh from the pit. Cut both fruits into bite-sized pieces.
Remove the gooseberry husks, then rinse and cut in half.
Peel the pineapple into quarters then cut out the stalk. Cut flesh into bite-sized pieces.
Peel the kiwi and cut into pieces. Cut lime in half, squeeze and measure 2-3 tablespoons lime juice. Mix all the prepared fruit with the measured lime juice and the sugar then leave to soak for 20 minutes.
Toast shredded coconut in a dry pan until light brown.
Just before serving, beat coconut yogurt and milk until fluffy with a mixer or a whisk.
Distribute coconut-milk mixture over the salad and sprinkle with the toasted coconut flakes.