.svg)
Sign Up for new Healthy Recipes
Introduction
The concept of fruit salad dates back to ancient times, but it wasn't until the early 20th century that tropical fruit salads gained popularity in Western cuisine. As global trade expanded, exotic fruits became more accessible, allowing people to create colorful medleys that captured the essence of faraway tropical paradises. This particular recipe draws inspiration from the lush fruits of the Caribbean and South Pacific, regions known for their abundant variety of tropical produce. The addition of a lime yogurt dressing is a modern twist, incorporating the probiotic benefits of yogurt and the zesty kick of citrus to enhance the natural flavors of the fruits. Whether served as a refreshing breakfast, a light dessert, or a healthy snack, this tropical fruit salad is a celebration of nature's sweetest gifts and a reminder of the simple pleasures of fresh, wholesome ingredients.
Ingredients
• 2 cups fresh pineapple, peeled and cut into 1-inch chunks
• 1 large ripe mango, peeled and cut into 1-inch chunks
• 1 medium papaya, peeled, seeded, and cut into 1-inch chunks
• 2 kiwi fruits, peeled and sliced into 1/4-inch rounds
• 1/4 cup unsweetened coconut flakes
• 1 cup plain Greek yogurt
• 2 tablespoons fresh lime juice
• 1 tablespoon honey
• 1/4 teaspoon vanilla extract
• Pinch of salt
Step 1:
In a small mixing bowl, whisk together Greek yogurt, lime juice, honey, vanilla extract, and a pinch of salt to make the dressing. Set aside.
Step 2:
In a large mixing bowl, combine the pineapple chunks, mango chunks, papaya chunks, and kiwi slices.
Step 3:
Gently fold the dressing into the fruit mixture, ensuring all pieces are evenly coated.
Step 4:
Sprinkle the unsweetened coconut flakes over the top of the fruit salad.
Step 5:
Cover the bowl with plastic wrap and refrigerate for at least 30 minutes before serving to allow flavors to meld.
Q: Can I make this fruit salad ahead of time?
A: You can prepare the fruits and dressing separately up to a day in advance, but combine them no more than 2 hours before serving to maintain the best texture.
Q: How can I tell if a mango is ripe?
A: A ripe mango will give slightly when gently squeezed and often have a sweet aroma near the stem end.
Q: Is this recipe suitable for diabetics?
A: While the recipe contains natural sugars from fruit, you can make it more diabetic-friendly by omitting the honey and using a sugar-free yogurt. Always consult with a healthcare professional for personalized advice.
• For best flavor, choose ripe, fragrant fruits. The mango and papaya should yield slightly to gentle pressure.
• If fresh pineapple is unavailable, you can substitute canned pineapple chunks in 100% juice (drained).
• For a vegan option, replace Greek yogurt with coconut yogurt and honey with agave nectar.
• Toast the coconut flakes for added flavor and crunch.
• This recipe contains coconut. Those with nut allergies should consult their doctor about coconut consumption.
• For a lower-sugar version, omit the honey and use a sugar-free vanilla yogurt instead of plain.
Serve chilled in individual bowls or glasses. Garnish with additional coconut flakes if desired.
Store leftovers in an airtight container in the refrigerator for up to 2 days. The fruit may release some liquid during storage.
Prepare the dressing while the fruit chills to save time. For best results, cut the fruit just before mixing to prevent browning.
- Use a sharp knife to ensure clean cuts and preserve the fruit's texture.
- To prevent the kiwi from overpowering the other flavors, add it last and fold gently.
- For an extra tropical touch, try grilling the pineapple chunks before adding them to the salad.
For a creamier version, blend half of the fruit with the yogurt mixture to create a smoothie bowl base. For added crunch, include chopped macadamia nuts or toasted coconut chips.
Serve with a glass of chilled coconut water or a tropical mocktail. This salad pairs well with grilled fish or as a refreshing dessert after a spicy meal.
Best made in summer when tropical fruits are at their peak, but can be enjoyed year-round with good quality fruits.
This recipe contains dairy (Greek yogurt) and coconut. It may contain traces of tree nuts depending on the brand of coconut flakes used. Always check individual ingredient labels for allergen information.
