Triple Green Fruit Salad

There are more green veggies than there are green fruits, but Granny Smith apples, kiwi (green flesh), pears, honeydew melons and green grapes are the four that come to mind. Since I can’t buy organic green grapes, they are not in the recipe for fruit salad. But you may add them if you wish. Just use an organic fruit wash first.

 

Granny Smith Apples– These apples contain powerful anti-oxidants* that help lower your risk of heart disease, diabetes and stroke. They are also rich in Vitamin C and flavonoids, which act as anti-oxidants to neutralize harmful free radicals.  Apples are also a good source of fiber.

*Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants. Antioxidants are molecules, which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. (Source: http://www.rice.edu/~jenky/sports/antiox.html)

 

 

Pears– I think pears are the step-child of the fruit family. I love pears, especially when they are ripe. According to the World’s Healthiest Foods (whfoods.com)

“Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been show to contain about half of the pear’s total dietary fiber.” (Anjou pears are green & I used one in the fruit salad.)

 

Kiwi– The kiwifruit, also known as the Chinese Gooseberry, is an egg-sized fuzzy fruit with soft flesh and tiny black, edible seeds. We usually see only green kiwi, although I spotted yellow kiwi  at one of the markets. According to nutritiondata.self, kiwis are a good source of fiber, vitamin E, Potassium, Copper, C and K.

They also taste good!

 


TRIPLE GREEN FRUIT SALAD

 

 

I don’t have an exact recipe for this. Basically I took one Granny Smith apple, one green pear and one or two kiwis and sliced them or diced them with some soaked dried cherries, added some yogurt with slivered almonds on the side and ate the whole thing! (All organic)

 

 

Another day I diced all three fruits and and tossed them in a bowl and topped the fruit with slivered almonds. You can also try unsweetened applesauce. (I also added about 1/4 cup fruit juice to moisten the fruit and some org. blueberries for contrast.)

 

 

 

 

P.S. Avocado is actually a green fruit, although it is usually treated like a veggie. I decided to try avocado with a tangelo. It was an interesting combo of texture and flavors, but not one I would necessarily repeat.

 

 

 

 

Anyway you slice or dice them, they are delicious and nutritious! And since this is National Nutrition Month & St Patrick’s Day is right around the corner, you can celebrate both at the same time with this fruit salad.

6 Responses to “Triple Green Fruit Salad”

  1. Roz Warren Says:

    Looks delicious.

  2. Joan Kaplan Says:

    Looks beautiful and sounds delicious!!

  3. Paula Says:

    Healthful! Beautiful kiwi collage!

  4. ellen sue spicer Says:

    Yes, I am glad you agree! es

  5. ellen sue spicer Says:

    Try it on Bonnie! ellensue

  6. ellen sue spicer Says:

    And easy! thanx, ellensue

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