My Favorite Fruit Salad Recipes

These fruit salad recipes are super simple, and can be enjoyed before or after your main meal, or as a between meal snack.  

The low-protein, low-fat, high antioxidant and potassium content of fruits perfectly complement the nutrient-dense, high-protein lean or higher fat meats which are higher in sodium.

And yes, even fructose may be far more important than is currently being touted.  According to Ray Peat, the minimum amount of fructose we should be consuming to mitigate against the negative consequences of stress, and many modern diseases, is the equivalent of 2 quarts of milk, and 1 quart of orange juice!

Fruits are also generally sweet and/or sour in flavor, with some being slightly bitter.  They pair well with meats, providing a balance of the four (or some say five) main flavors of sweet, salty, sour, bitter, and pungent, plus they add a little juicy sweetness to life.  

Fruit is the part of a plant that it actually wants you to eat, to help spread the seed.  

The stalks and leaves of many vegetables and other plant foods, including whole grains and beans, contain 'anti-nutrients' ~ compounds which are part of the plant's own self-defense mechanism, designed to ward of predators that could destroy it before it bears fruit.  

Eating the ripe fruit, and passing on the seed is part of our symbiotic relationship with the plant that helps is propagate.  Most species of animals, including humans, and plants are hard-wired ~ evolutionarily speaking ~ to want to carry on the genetic line.  It's part of Nature's grand design.

Pairing the ideal primary staples (produced or found locally) with supplementary foods that perfectly complement one another, and are abundantly available in most temperate and tropical climates is a macrobiotic principle that makes sense.

Ideally, choose fruits during their natural season, and purchase those that are as locally sourced as possible.  It is hard to know at supermarkets because labeling is not mandatory, although the country of origin may be identified.  Do your best to support local growers, or choose produce that is from your own country over that from a completely different climate and country.  

It's all a matter of choices, so just do your best to choose ripe fruits ~ organic and locally grown when it is within your budget or ability to do so ~ to make a delicious fruit salad.

Try any of these combinations for a simple and refreshing fruit salad:

  • Blackberries tossed with cara cara or navel orange segments, & a drizzle of local honey.  Honey was consumed by many of our European ancestors, and other hunter-gatherer tribes. 

  • Blackberries, blueberries, or raspberries tossed with chopped dates that have been soaking in water to soften, and some of the soaking liquid from the dates.  If maintaining a lower-carbohydrate diet, just use the soaking liquid of the dates for a little sweetness.  Eat only what you feel good eating.

  • Add shredded unsweetened coconut, or a little coconut &/or MCT oil to fruit salads for increased staying power.

    While I once loved topping fruit salads with roasted nuts, nuts contain a lot of potentially problematic compounds, including lectins, pro-inflammatory Omega 6 fatty acids, and more, similar to other plant foods.  If using nuts, soaking them overnight first may help reduce some of the phytate content, and make them a little easier to digest, although this may be minimal.

    If using, nuts can be roasted on a low heat after soaking them in water overnight first.  Use as per your discretion.

Do your best to buy as locally  grown in-season fruit as possible for your fruit salads.  

Remember Waldorf Salads?  I love them as an afternoon, between meal fruit salad.  They are so refreshing.  They make a great appetizer to a meal as well.

My Basic Apple / Waldorf Fruit Salad Recipe:

  • 1 apple per person, chopped
  • 1-2 stalks celery, sliced
  • Soaked/rehydrated chopped dried plums (prunes) &/or raisins or dates
  • Tiny pinch of sea salt (optional)
  • Drizzle of honey
  • Sprinkle of cinnamon

Toss all ingredients in a bowl, and enjoy.  

Tip:  I sometimes leave prunes and/or raisins covered in water in the fridge to rehydrate.  Adding a cinnamon stick to prunes makes an especially sweet liquid which can be drizzled onto fruit salads.   

Apples are also good cooked, like an apple sauce for another warmed 'fruit salad.'  

Here is my basic stewed apple recipe:

  • 4 apples, chopped
  • Enough water to just cover the bottom of a pot
  • Pinch of salt
  • About 1/2 tsp. cinnamon, and an optional pinch of ground clove or cardamom
  • Sweetener (optional):  Add a little honey, stevia, Xyletol, or other diabetic friendly sweetener, or real maple syrup as desired
  • Also good with fresh/frozen cranberries, and/or raisins (good source of iron) or prunes

Place ingredients in the pot, and bring to a gentle boil.  Cover, reduce heat to medium-low, and simmer until apples are soft. To make a thicker sauce, simmer 

Top with chopped almonds, walnuts, hazelnuts or pecans, and a dense, whole-fat yogurt or sour cream as desired.

*Note - to make a really dense 'cheese' from yogurt, place a strainer over a bowl, and line with cheese cloth.  Add a container of whole-fat yogurt, wrap the cloth around it, and let it sit in the fridge.  Alternatively, place a small plate on top, and add a little weight to strain the liquid through.

Stewing fruit is a good way to use up dried fruit that has gotten really dry.  Cook in a little water, and season if desired with ground clove, cardamom, cinnamon, nutmeg, or grated and squeezed ginger.  

The fruit can be left whole, or blended and used like a preserves, or topping for grilled pork or chicken.  It's also good on top of whole grain porridge ~ if eating ~ in the winter.

Stewed Prunes, Apricots & Raisins w/ a hint of clove

Cooked fruit salads like the stewed apples is a great accompaniment to meats, like a lean center cut pork chop,
fresh off the cast iron grill pan!

Marinated & Grilled Lean Center Cut Pork Chop w/ Stewed Apples & Pan-Fried Kale, Carrots & Onions
Leftover pork buried under the Stewed Apples

Anything goes with fruit salads.  I'm sure you have your favorite combination of fruits and/or fruits and nuts that you enjoy eating together.  Here are some other great blends:

  • Green grapes also pair well with celery and walnuts, or chopped almonds
  • Watermelon and cantaloupe are very refreshing during the summer.  Cantaloupe is a great fruit for those on a low-carb diet.  For a special occasion, adding a little Amaretto, or hazelnut flavoring (or the real Frangelico liqueur if you just happen to have some on hand) and/or a spritz of lime and fresh chopped mint.  I say if its a party, add the liqueur.  It's really good on melon!
  • Pears, fresh or dried figs, and thin sliced napa cabbage ~ toss with lemon and a little lemon zest, and grated and squeezed ginger juice.
  • Strawberries (preferably organic or locally grown) can be mashed up a bit with a fork, then add balsamic vinegar, and a couple pinches of stevia, or 1-2 teaspoons of maple syrup.  Let it sit for several hours or overnight to macerate.
  • Apricots, grapes, and chopped nuts or shredded coconut.
  • Green grapes & cantaloupe are a refreshing combo.