Organic Fruit Salad

During the past 12 years of posting on Menupause, I have made many fruit salad recipes. To see the list, you can click on Kitchen Nutrition with Recipes on my HomePage or just use this link:  Scroll down the page to fruit recipes and take your pick!

My purpose for today’s posting has a slightly different focus, because I want to emphasize:

1. Organic fruit only– All the fruit is organic in this photo.
2. Composting– Use an old bucket or pot lined with biodegradable plastic
3. Cooking by the strings of your apron: Feel free to use other organic fruits in season:
apricots,  peaches, plums, grapes, etc.

This is the fruit salad before placing in a colorful bowl and sprinkled with dried coconut.

Utensils: Cutting board and knives (grapefruit knife for pineapple, paring, large serrated), bowl for mixing and bowl for serving, strainer
Prep. Time: 15 minutes
Cooking Time: None!
Categories: Gluten Free (GF), Vegan (V) , No Sugar Added (NSA)


6 oz. organic blueberries, washed and strained
6 oz. organic blackberries, washed and strained
6 oz. organic raspberries, washed and strained
1 box organic strawberries, washed, strained and stems removed
2 organic kiwis, washed and peeled
one organic mango, washed and peeled and cut into small pieces+
1/2 organic pineapple, washed, peeled, and cut into small chunks++
1/2 cup organic, unsweetened apple juice or other juice of choice
toppings: organic dried and shredded coconut (or organic sliced almonds)

1. Prepare fruit as listed above, placing in a large mixing bowl. (+See special instructions below.)
2. Add 1/2 cup juice and toss gently. Top with coconut and serve chilled.

Yield: 6 one cup servings or 12 half-cup servings.

+To prepare mango: Score organic, washed mango and score the skin lengthwise into four pieces.Peel away the skin to expose flesh. Then cut away the flesh from the pit and recut into smaller pieces.

++To prepare pineapple: Wash organic pineapple. Remove top stem. Cut in half lengthwise. Then using a grapefruit knife, cut along the bottom, curved edge of the pineapple and release the flesh. Cut this large section in half length wise and then these two halves into smaller chunks. Save unused half for another meal, or use it all, depending on the size of your pineapple.

Finally, if you can, find a store such as Mom’s Organic, that has composting bins. I use a pot that I line with biodegradable plastic bags from Mom’s produce section and fill up a few pots worth to take every week, storing bags in the freezer. If you have a yard, you can make your own, personal composting space. Lucky you!


Note: Because of the triple nature of this recipe, I am posting it on the HomePage, in Kitchen Nutrition with Recipes, and Earth Day Every Day.  ENJOY!

Eat-a-Rainbow Summer Fruit Salad

A few days ago I used the term “Eat a Rainbow,” which I have seen in magazines that focus on healthy recipes. I like this idea because it reflects the much earlier suggestion in dietary guidelines from the USDA and American Cancer Society to eat a variety of foods. By focusing on a variety of colors, we tap into nutrients that are found in these foods. In “Color Me Healthy — Eating for a Rainbow of Benefits” by Juliann Schaeffer in Today’s Dietitian,  (’, the author talks about phytochemicals, which I posted in my Glossary. Here is the excerpted definition below:

Phytochemicals are plant-derived essential nutrients scientifically confirmed as important to human health. There is evidence from laboratory studies that phytochemicals in fruits and vegetables may reduce the risk of cancer (Source:

The colors are indicators of nutrients and the darker the color, the denser the nutrients. For example, blackberries and blueberries contain the phytochemical anthocyanin. Anthocyanins are considered to be heart healthy. Green foods from chlorophyll (a natural plant pigment) are high in another phytochemical called isothiocyanate, which helps the liver deal with carcinogens that can lead to cancer. A subset of this is yellowishgreen foods that contain the phytochemical lutein, which is a nutrient for eye health. Reddish fruits & veggies contain lycopene, which is also associated with cancer reduction.

So, here is my rainbow fruit salad with several colors that could easily be a prime example of my motto, The Good Taste of Health. I used all organic fruits, but if you are unable to do so, check with the environmental group’s Dirty Dozen and Clean Fifteen ( for their current list. I always buy organic when I cannot peel the fruit, even if it is not on the Dirty Dozen list.

Utensils: Cutting board & knife, strainer or colander, serving bowl
Prep. Time: 10-15 minutes
Cooking Time: None!
Categories: Vegan if using non-dairy topping, Gluten-Free

Ingredients [Total:  1/2 – 2 cups (organic) fruits]

strawberries or raspberries  (RED)
grapes (red and/or green) or green kiwi (GREEN)
mango or papaya or pineapple (YELLOW, ORANGE)
blueberries and/or blackberries(BLUE)
avocado slices (optional)*(GREEN)
Coconut or almond sugar-free yogurt
Chopped walnuts or pecans or unsweetened dried coconut
2 t. Maple syrup (optional)

*Avocado is actually a fruit and its a smooth texture goes nicely with the other fruits.


  1. Wash all the fruits well and drain.
  2. Peel (if using) the mango, papaya, kiwi, and avocado and cut into small pieces or thin slices.
  3. Place the fruits in a serving bowl and right before serving, top with maple syrup (if using), yogurt, and/or nut or dried coconut.Serves two to four, depending on whether this is your whole breakfast or a snack or a side dish/appetizer. Also, feel free to use other ripe, organic fruits in season: peaches, plums, apricots, etc.


P.S. The rainbow in the title reminded me that this month is also Gay Pride Month and that we need all the colors to make a rainbow, just as we need all kinds of people to make the world a place in which everyone can participate without fear of prejudice or reprisals for their chosen lifestyles.

Note: I am posting this in 2 places: Home Page, and Kitchen Nutrition

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