[vc_row][vc_column][vc_column_text]Fruit salad, the unsung hero of summertime gatherings, is not just a medley of nature’s candy, but a celebration of freshness and creativity. From the juicy crunch of watermelon to the tangy sweetness of berries, each spoonful is a journey through orchards and fields, a reminder that Mother Nature’s bounty knows no bounds—and not just when it comes to taste, but with health as well. Grab your forks and learn how to tap into the powerhouse that is fruit salad.
How to Make Fruit Salad for Maximum Flavor & Health Benefits
Safety first
As with most foods, we want safety to be the priority. Washing produce is the first step to ensuring food safety and washing away any germs or residues.
According to the FDA and CDC,
“Wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market. Washing fruits and vegetables with soap, detergent or commercial produce wash is not recommended.” 1
Cut your produce on a clean surface that hasn’t been previously used. Certain fruits are more prone to harboring bacteria or spoiling quickly, which can lead to foodborne illnesses if not handled properly. To minimize the risk, wash produce before cutting, even when cutting through the skin or rind.
To maintain freshness and safety, keep fruit salads chilled when serving outdoors. According to the United States Department of Agriculture (USDA), perishable foods, including fruit salads, should not be left out at room temperature for more than two hours. In hotter temperatures (above 90°F or 32°C), this window shrinks to just one hour to prevent bacterial growth. Store any leftovers promptly in the refrigerator and discard any fruit salad that has been left out for too long.
Benefits of fruit salad
There are a plethora of reasons to include fruit salad in the weekly rotation, one being an easy and quick way to incorporate more fruit in your diet. According to the Dietary Guidelines, it’s recommended to get 2-3 servings of fruit each day. This provides us with:
- UV Protection: Several studies suggest the different colors of fruits are like a color-coding system for categories of antioxidants. Blue and purple contain their own unique type of antioxidant versus red fruits, and so-forth. Each one protects our body in a unique way from various day-to-day stressors like pollution and UV damage. Some fruits that may help heal or protect against UV damage include: tomatoes, watermelon, strawberries, and pink grapefruit. (Not replacements for sunscreen).
- Hydration: Fruit is composed of mostly water. Consuming the recommended amount can help reach daily hydration needs. Some super-hydrating fruits include citrus fruits, strawberries, watermelon and coconut water.
- Bloating Relief: Certain fruits, such as pineapple and papaya, contain their own special enzymes that help break down protein, thus reducing bloating and gas. To add a unique spin, consider adding herbs like mint, ginger or fennel, which reduce inflammation and are known to be soothing for the gut.
- Healthier Skin: Vitamin C is required for collagen production, giving our skin its supple elasticity. Most fruits contain some level of vitamin C, but find it in high concentrations in kiwi, raspberries and oranges. Grapes and blueberries also contain antioxidants that combat free radical damage and contribute to radiant, youthful-looking skin.
- Fiber: Fiber is “food” for the good bacteria in our gut. Fiber can help lower cholesterol, control blood sugar, keep digestion regular and keep us feeling full. All fruits and vegetables contain fiber!
Have fun mixing and matching different flavors and health benefits.
How to make fruit salad
The action of making fruit salad is quite easy—wash, chop and store. The best part is that there is no wrong way to make a fruit salad. Here are some tips to extend the life of your fruit salad masterpiece.
- Add vinegar so berries stay fresh longer: The acidity of the vinegar kills or inhibits the growth the bacteria and fungus, including mold, that may grow on berries. Combine one part white vinegar to four parts water (for example, ¼ cup vinegar plus 1 cup water) in a pitcher or bowl, then soak the berries in the vinegar water for 5 minutes. Rinse thoroughly with plain water before storing.
- Keep it vibrant: Citrus juice is an anti-browning ingredient that works like a charm in keeping a colorful fruit salad. Toss the salad in a couple of tablespoons of lemon, lime and/or orange juice to keep it fresh and beautiful.
- Seal it: Fruit turns brown due to exposure to oxygen, so keep it sealed or covered and refrigerated until ready to serve. Even better if you can vacuum seal it!
- Chop wisely: The smaller the pieces you chop, the shorter life the fruit salad will have. This is because there is more surface area that can get exposed to oxygen. Chopping larger pieces or keeping fruits with edible skins whole (like blueberries and grapes) can extend the life.
- Add a little extra sweetness: To make your fruit salad last for several days, add a little honey or sugar. The natural sugars can help maintain fruit texture and flavor.
The world of fruit salad is so vast. It’s clear that this simple dish offers more than just a burst of flavor. When it’s time to whip up a refreshing treat, let the creativity run wild! Ready to dig in? Check out
www.kroger.com/recipes for fruit salad recipes. Want to know more about food as medicine?
Schedule an appointment with the Kroger Registered Dietitians, our nutrition experts, today![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="176035" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1718898914944{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/big-island-bees-organic-hawaiian-honey-ohia-lehua-blossom"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="176037" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1718898930351{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/lakewood-organic-pure-orange-juice"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="176038" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1718898947440{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/spectrum-organic-white-distilled-vinegar"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
