Eat more color with a Gourmet Restaurant-Style Very Berry Fruit Salad

May 12, 2017

Gourmet-Style Very berry fruit salad

By Kay MacInnis, Registered Dietitian

Have you heard "eat more color"? 

Adding fresh fruits is a great way to include color and take in all those tasty vitamins, minerals and antioxidants that help our bodies stay healthy and reduce the risk for chronic diseases. Fresh fruits provide fiber, potassium, folate and vitamins A and C – all in a 60-Calorie serving. And they’re low in fat and sodium!

Serve fruit at the end of a meal to take the place of higher-fat, higher-calorie desserts.

Beyond that, eat as much color as you can each day, as I’ve told you many times. It’s a great rule of thumb to make sure you’re getting antioxidants you need.

This is an easy recipe from Eating Well. Find more like it at http://www.eatingwell.com/. (Tip: If you are interested in decreasing Calories and fat even further, leave off the lemon sauce.)

Very Berry Fruit Salad

Berry puree ingredients:

  • 1 1/2 cup fresh raspberries
  • 1 cup hulled strawberries
  • 1/3 cup fresh orange juice
  • 2 tbsp. fresh lemon juice
  • 1/4 cup sugar

Lemon sauce ingredients:

  • 1/4 cup prepared lemon curd
  • 1 cup plain Greek yogurt

Berries:

  • 4 cup fresh strawberries
  • 3 cup fresh blueberries
  • 3 cup fresh blackberries
  • 1 1/2 cup fresh raspberries
  • Fresh mint for garnish

Preparation:

  • Puree 1 1/2 cups raspberries, 1 cup hulled strawberries, orange and lemon juice in a blender until smooth.
  • Add sugar to taste.
  • Set puree aside at room temperature for up to 3 hours, cover and refrigerate.
  • To begin preparing the sauce, place lemon curd in a medium bowl and gradually stir in yogurt.
  • Transfer to a serving dish, cover and refrigerate until ready to serve.
  • Allow berries and puree to come to room temperature.
  • About 1 hour before serving, hull and quarter the strawberries, combine with blueberries and blackberries.
  • Toss with the puree.
  • Cover and let stand at room temperature.
  • Just before serving, add the raspberries and gently toss, careful not to break up the berries.
  • Serve with about 2 1/2 tbsp. of lemon sauce.

Nutrition Information: 208 Calories, 6 grams fat, 12 mg. cholesterol, 35 grams carbohydrate, 4 grams protein, 32 mg. sodium.

………………………………………………………

This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, SC.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.