I’ve been eating more fruit salad recently. I got to thinking fruit salads at brunch and how terribly, infuriatingly boring they are. Cantaloupe, pineapple, grapes, honeydew, and maybe grapes if you’re at a fancy-ass place. We’ve got to do better.
Let’s talk about healthy fruits.
You mostly want fiber-rich, antioxidant, low-calorie, and low-sugar fruits. Low-sugar might be tough, but it’s vital to the salad. My best suggestion would be to get one super-high sugar fruit. I like pineapple.
From there let’s attack antioxidants. Blueberries and blackberries are your reigning champs. I’m not too clear on the scientifically-backed link between diet-derived antioxidants and the many aspects of health (my understanding is that free radicals can damage cell DNA, which hearkens to cancer, but I don’t know if the antioxidants that are typically touted are determined to be healthy simply because of that fact). That being said, here’s an article that says that blueberries (along with cranberries, chokeberries, and lingonberries) had highly effective radical scavenging structures (antioxidants, in lay-terms, “suck up” “dangerous” free radicals).
For fiber, look no further than the humble pear. Just cut up some nice, cheap Bosc pears and your patrons’ stools will be so peaceful they’ll love coming back. If you feel particularly dating, chop up some dried prunes and they’ll just think they’re red raisins (which are awful, by the way) or something.
Also, grab a bag of goji berries. They’re purported to be good for cancer prevention.
For satiation and hydration, grab some watermelon. Apparently, it’s 90% water (although I don’t know how accurate that figure it), so it will help hydration as well as satiation. Pack in enough of it and you can make a meal out of just fruit salad.
Finally, throw in some grapefruit. It’s been shown scientifically to have SLIGHT fat loss effects. These studies have not been robustly reviewed or backed up, so take that with a grain of salt.
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