CFTH 2

Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.

Fresh fruit salad

Serves 5

Ready in 20 minutes

It is important to eat seasonal fruit, as it will be more affordable and has much more flavour when in season. See what is available and choose a variety of colours to add lots of vitamins and minerals to your breakfast.

Winter fruit salad ingredients

1 medium apple or pear

1 medium banana

½ medium pineapple

1 small grapefruit, orange or large naartjie

½ medium papaya

300 ml plain low-fat yoghurt

150 ml sunflower seeds or chopped almonds

Summer fruit salad

1 medium apple

1 medium banana

½ medium pineapple

1 medium peach or large apricot or plum

200 g berries, strawberries or grapes

1 small mango

300 ml plain low-fat yoghurt

150 ml sunflower seeds or chopped almonds

Method

  1. Prepare fruit by peeling, coring, slicing and chopping according to your choice of fruit. Mix together gently.
  2. Serve 1 cup (250 ml) of fruit salad per person and add ¼ cup (60 ml) plain low-fat yoghurt and 2 tbsp (30 ml) sunflower seeds or almonds for a filling breakfast.

Tips

  1. Sprinkle with cinnamon or mint for a different flavour. Try to avoid adding honey, as the fruit is naturally sweet. Any nuts or seeds of your choice are delicious with this breakfast.
  2. If preferred, serve fruit salad with ¼ cup (60 ml) homemade oats for a more filling breakfast.
  3. Enjoy ½ cup (125 ml) fruit salad as a snack portion between meals.
  4. Did you know? One portion of whole fruit, the size of your fist = 1 portion of fruit; 1 cup (250 ml) of peeled and cut fruit for breakfast = 2 portions of fruit for the day.
  5. Remember that lemon juice is a great seasoning when serving fruit. Add a few drops to 1 cup (250 ml) sliced fruit for extra flavour. This can also prevent the fruit from browning too quickly.
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