Recipes to Inspire Fruit Salads
Fruit salads are as individual as our tastes (and what's available in our local markets). Here are three recipes to inspire you to whip up some fruit salad magic in your own kitchen.
WebMD Weight Loss Clinic members: Journal as 1/2 cup cream-based soup OR 1 teaspoon oil OR 1/2 cup yogurt (any type)
Use this instead of mayonnaise or Miracle Whip in your fruit salad (or
vegetable salad) to save calories, fat, and saturated fat.
1/2 cup light mayonnaise
1/2 cup nonfat sour cream
2 teaspoons sugar (Splenda can be substituted)
2 teaspoons finely chopped lemon or orange zest
1/2 teaspoon vanilla extract (optional)
- Add all ingredients to a medium bowl or 4-cup measure and whisk or blend until smooth.
- Use in any fruit or vegetable salad recipe calling for mayonnaise.
Yield: 8 servings of dressing (2 tablespoons per serving)
Per serving (2 tablespoons): 70 calories, 1 g protein, 5 g carbohydrate, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 0 g fiber, 121 mg sodium. Calories from fat: 65%
Honey Poppy-Seed Sauce
WebMD Weight Loss Clinic members: Journal 1 serving of sauce as 1 teaspoon of "jam, jelly, honey, or syrup"
You choose the fresh fruit for the salad (try 2 cups each of four types of fresh fruit), then finish it off with this honey poppy-seed sauce.
4 tablespoons honey
1 teaspoon lemon juice
1 tablespoon orange or apple juice
3/4 teaspoon poppy seeds
- Add honey, lemon juice, orange or apple juice, and poppy seeds to small bowl and whisk together well to blend.
- Drizzle sauce over 8 cups of fresh fruit salad in a large serving bowl. Toss gently to coat the fruit with the sauce.
Yield: 8 servings of sauce (each serving of sauce goes with 1 cup of fresh fruit salad)
Per serving: 32 calories, 0 g protein, 8 g carbohydrate, 0 g fat, 0 mg cholesterol, 0 g fiber, 0 mg sodium. Calories from fat: 0%.
Cinnamon-Almond Fruit Salad
WebMD Weight Loss Clinic members: Journal as 2 portions fresh fruit OR 1 portion fresh fruit + 1/2 cup yogurt (any type)