Nearly Summer Fruit Salad

Last week I was able to buy organic grapes, apricots, mangoes and peaches. I already have been buying organic kiwi, blueberries, strawberries and raspberries, so I now have a wide selection of fruits to make into fruit salads. My reason for organic fruits is that, except for mangoes & kiwis, all these fruits are eaten with the skins intact, making pesticides difficult to remove.

If you Google the Dirty Dozen from the Environmental Working Group (www.ewg.org), you will also be able to click on the link for the full list of the 53 fruits & veggies rated numerically, with lower numbers equaling more pesticides. For example,  apples are rated #1 (highest pesticide load) and onions rated #53 ( least amount of pesticides).

Here are the numbers for the fruits I purchased for the fruit salad recipe below: strawberries (#3), peaches (#4), imported grapes (#7), domestic blueberries (#10), imported blueberries (#23), raspberries (#24), kiwis (#44), and mangoes (#47). Apricots were not on the list, but since I cannot peel them, I buy them organic. Mangoes have a lower pesticide load, so sometimes I buy conventional ones, since I can peel them. (See Nutrition Nugget after the recipes for info on berries.)

My advice to people who complain that organic fruits & veggies cost more is to start with the foods you use most. So if strawberries are an almost everyday item on your summer menu, buy organic strawberries to start and add on as you can afford to. And ask yourself, “Can I afford not to?” Being aware of the pesticide load is the first step. From there you decide!

Utensils: Cutting board & knife, serving bowl, small bowls & spoons for toppings
Prep Time: 10 minutes
Cooking Time: None!
Categories: Vegan, Gluten-Free, no added sugar

Ingredients -any or all and as many as possible organic

apricots
blueberries
grapes
kiwis
mangoes (peeled and sliced)
peaches
raspberries
strawberries
small amount of unsweetened organic fruit juice or water

Choice of Toppings: (See photos below)*
dairy or non-dairy yogurt or cultured coconut milk
sliced or slivered almonds or ground walnuts
unsweetened dried coconut

Directions

1. Cut up one or two apricots and and one peach. Peel one or two kiwi and slice into chunks. Add 1/4- 1/2 cup each of blueberries, grapes, raspberries, strawberries (stems removed & sliced).
2. Place all the fruit in a serving bowl and add a small amount of juice or water to moisten. Top with one of the toppings (actually optional).

Yield: 3 or 4 servings

* Toppings Photo

Finally, if you run out of some of the fruits, you can make a fruit salad with only two or three fruits, as the photo below depicts. The three ingredients are blueberries, mangoes, and raspberries. Great color combo!! Delicious!

Nutrition  Nugget:

Berries are especially high in antioxidants. (Full definition in Glossary). Below is a direct quote about berries copied from my Glossary:

In a major study on fruit and vegetable antioxidant content published in the June 9, 2004, Journal of Agricultural and Food Chemistry, berries won easily in terms of the amount of antioxidant for the price. Antioxidants are disease fighting compounds that scientists believe help repair and/or prevent the stress of oxidation, a process that occurs naturally during normal cell function.” (Source: www.naturalnews.com)

2 thoughts on “Nearly Summer Fruit Salad

  1. Ellen Sue:

    Everything tastes as good as it looks. Thank you again for sharing.

    Regards,
    Bernice

    PS: This might interest you. I am currently making smoothies for breakfast with most of the fruit you use. This is also yummy!

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