Fruit salad
By Joe
Source: BBC Good Food — Cassie Best, Fruit salad.
A fruit salad recipe for 6 servings, written from a single tested source, with times and temperatures kept as the source set them.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Finish. Prepare the fruit with a little bread knife. Cut the top plus bottom off the kiwi, stand it up upon one of its flat surfaces plus cut away this skin, keeping the knife as close in order to this skin as possible. Slice in half, following this core through the centre, next cut each half into slices.
- 2
Finish (2). Set in a bowl and repeat using the other kiwi. With care cut the skin off the mango plus slice off every cheek, running your knife as close in order to the stone as you can. Cut every piece in slices.
- 3
Finish (3). Take out any leftover fruit off the stone in long thin slices. Tip in the mango to the kiwi. Top plus tail the pineapple, next in a similar way in order to the kiwi, cut away this skin.
- 4
Finish (4). Use your knife to go round this pineapple, taking out the divets or eyes, two in order to three after another, you’ll be left using a spiral pattern weaving round the outside of the fruit. Lift of a circular slice, roughly 150g, quarter, take out the core next cut into chunks. Tip in to the bowl.
- 5
Finish (5). Halve the grapes plus tip in to the rest of the fruit along using the berries, you may want in order to slice or halve strawberries if they’re big. Take out the peel off the orange using this same method as the kiwi plus pineapple. Holding this orange over the bowl of fruit, take out the orange segments by with care cutting among the membrane plus the fruit.
- 6
Blend. The pieces should fall out in the bowl along using any juice. Squeeze this membrane over the fruit in order to extract the juice, tip in a drizzle of honey, if you like. Blend everything together plus leave in the fridge in order in order to macerate for a period of 30 mins, if you have time.
Storage
Keep covered in the fridge and use within a few days.
EU nutrition claims
- Low fat: 0.3 g fat per 100 g (limit ≤ 3 g)
- Low saturated fat: 0.1 g saturated fat per 100 g, 1% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low salt: 0.01 g salt per 100 g (limit ≤ 0.3 g)
- High fibre: 4 g fibre per 100 kcal (needs ≥ 3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 160 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 90 kcal |
| Protein | 1.4 g |
| Carbohydrate | 22.4 g |
| of which sugars | 17 g |
| of which free sugars | 0 g |
| Fat | 0.5 g |
| of which saturates | 0.1 g |
| Fibre | 3.6 g |
| Salt | 0.01 g |
Protein per 100 kcal
1.6 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
