A simple salad of chopped fruit with fantastic crunchy toppings that will make it tastier, more interesting in terms of different textures and more importantly, more filling and nutritious.
- 1 larger orange
- 1 large green apple, unpeeled
- 1 large or 2 small bananas
- 3 kiwis
- grains from one pomegranate
- 50g almonds or roasted hazelnuts
- 50g walnuts or toasted cashews or toasted sunflower seeds
- 20g goji berry (arbitrary or fantastic)
- 20g peeled hemp seeds (arbitrary but interesting)
- half a teaspoon of vanilla powder (if you have one) or a larger pinch of cinnamon or cardamom
- for service (arbitrary)
- Greek yogurt or other very thick yogurt or sour cream
- whipped sweet sour cream / cream only slightly sweetened with honey or maple syrup
Wash and peel the fruit. Oranges are the easiest (and most beautiful) way to remove the peel with a knife, because that way we avoid the outer peel and white traces. Remove the tops, then carefully remove the crust around with a knife. Cut in half and chop into cubes about 1cm or larger in size, as desired. Also chop the banana and kiwi into pieces of similar size, and the apple into slightly smaller ones. Clean the pomegranate and add the grains to the rest of the fruit.
Coarsely chop the almonds and walnuts with a knife. If you use cashews instead of walnuts, pre-fry them in a pan over medium heat, stirring often. The same goes for sunflower seeds, we leave them whole.
Add goji berries and hemp seeds if you use them. Vanilla powder will give a nice aroma, but if you don’t have it, don’t use liquid extract instead of powder. Just add a larger pinch of cinnamon or cardamom, for a pleasant aroma.
Mix everything and serve immediately or chilled out of the fridge. You can serve the salad without additives, it is already perfect, but also with the addition of Greek or some thick yogurt or maybe with whipped sweet cream. You can put it in jars by putting a spoonful of yogurt on the bottom, then fruit and over again yogurt and maybe additionally, a spoonful of granola if you have it in the pantry. That way you get a meal in a jar that you can carry with you.
Of course, the fruit is best when it is just prepared, but this salad tastes great the next day, only it looks less nice (especially bananas).
Fruit selection – you can use fruits that you like and that are in season. I called this one winter because all the fruits I mentioned can be bought at this time, but in fact, the essence is that it is a combination of different types of fruit (preferably, different sweetness and texture) and nuts or seeds and maybe, some dried fruits and spices. It is important that the fruit is fresh, ripe, but not overripe and gooey. For example, here in my opinion it is important that bananas are not overripe, because they are darker and by the time you mix all the ingredients, they are already somehow too slimy, so to speak.
Nuts – use the ones you have
If you only have one type, that is enough and great. When I have the opportunity, I try to make a difference in the “softness” between the toppings and thus make a salad with a very interesting texture and, of course, taste. I usually combine some harder nuts, like raw unpeeled almonds with some softer ones like walnuts or cashews. Instead of these mentioned “soft” ones, you can also use toasted sunflower seeds or pine nuts. Pine nuts are quite expensive and 40-50g for a salad would be dark, and you usually get that many in a bag. If you use them by accident, then be sure to toast them in a pan and they will be great. Do not add hemp seeds in this case.
As for dried fruits, I usually don’t add anything except goji berries – they are not sweet, but when they swell from the water from the fruit, they still remain chewy, but soft and have a pleasant taste. If you like, you can add a little dried cranberries or raisins.
I calculated the nutritional values for the salad from all the mentioned fruits and all the first mentioned additives (almonds, walnuts, goji berries, hemp seeds). Of course, it will all differ depending on what you choose, but more or less, the values will be close to this.