Freeze strawberry tops, with greens, for later use in smoothies.
It's The Weekend!
It's a beautiful, sunny Saturday morning here in Northern California. After enjoying a cup of Yerba Mate tea, I decided to start the weekend with a colorful and healthful fruit salad. Last night there was an amazing sale on blackberries which add color and richness to this salad not to mention their high fiber and antioxidant content.
It's All In The Colors
I've mentioned this many times - the color of your meal is an indication of its nutritional benefits. I'm not talking food coloring - that would make fruit loops appear healthful. I'm talking colors from nature. This fruit salad is not only rich in vitamin C and other key vitamins and minerals, but its colors are an indication of the many beneficial plant chemical or "phytochemicals" it provides. These phytochemicals are known to protect us against cardiovascular disease, some cancers and premature aging. There are hundreds of these protective plant chemicals found in nature and by eating 5 to 7 or more servings of colorful fruits and vegetables a day, we are able to get a nice selection of these in our diet.
Blackberry, Strawberry and Mango Salad
[serves 2 as a meal or 4 as a side dish]
2 tablespoons fresh orange juice
4 drops stevia, (optional)
1 cup fresh strawberries, cleaned and sliced
1 cup fresh blackberries, cleaned
1 cup fresh mango, diced
1/4 cup raw English walnuts, chopped
1 tablespoon dried, unsweetened coconut
In a medium bowl, mix orange juice and stevia. Add sliced strawberries and mix well. Add blackberries and mango and toss gently. Top with English walnuts and dried coconut and serve.
Per serving (2 servings total): 232 calories, 11.2 g fat, 2.4 g saturated fat, 0 mg cholesterol, 4.5 g protein, 32.3 g carbohydrates and 8.3 g of fiber.
Per serving (4 servings total): 116 calories, 5.6 g fat, 1.2 g saturated fat, 0 mg cholesterol, 2.3 g protein, 16.1 g carbohydrates and 4.2 g of fiber.