Fruit Salad with Citrus Honey Dressing

This recipe for fruit salad with crushed walnuts and fresh mint is tart, sweet, fresh and delicious. This summer fruit salad is perfect for your next barbecue!

Like any other salad recipe, a fruit salad needs an excellent dressing.

Fruit salads are often missing the mark when it comes to one of my salad rules that I hold dear: delicious dressing. Fruit salads that aren't dressed can feel like smoothies that haven't yet been blended. While a simple fruit salad made with a variety of fruits will work in a pinch in a hurry, this recipe is a little more sophisticated, as it includes a sweet and tart dressing.

The honey and lime syrup combines with the fresh berries and cherry to bring out the best in the fruit, bringing them together and making them more cohesive. A splash of orange blossom or rose water, which is optional, adds a Mediterranean flair to this fruit salad and makes it stand out. Your guests will be asking you for the recipe. This fruit salad was so popular that I included it in the first book of mine!

What you'll need

This recipe is great for using whatever fruits are available in season. You can also use any fruit you may have. This is what I make in late summer and early autumn, but you can adjust the recipe to suit your tastes.

• Lime: Create a dressing with citrus flavors to bring the flavors together. Feel free to use lemons instead.
• HoneyGives body and balance to the dressing. Choose a honey that is lighter in color, such as our Greek Alfa honey.
• Rosewater (optional) or orange blossom water:You may leave it out or order one of our favorite all-natural floral waters in our shop. Not all rosewater is the same. Choose one that is alcohol-free.
• Fresh fruit: I chose a variety red fruits, including cherries, strawberries, blackberries and raspberries. Pomegranate Seeds Add crunch, but you can also use the seeds in the plastic tubs if you don't have any.
• Walnuts - Add crunch to the fruit salad and give it a more earthy flavor.
• Mint Adds a refreshing and classic combination with rosewater.

How to Make Fruit Salad

For a simple fruit salad, simply mix seasonal fruits together in a large bowl. This recipe goes a step beyond by adding a vibrant dressing, a hint rose water and fresh herbs. This is how I make my summer fruit salad.

• Dressing: Make it. Stir together 3 limes' juice and 3 tablespoons honey in a small pan over medium heat. Stir until honey is fully incorporated, and mixture is warm (about 2 minutes). Remove the mixture from heat and add 1/2 teaspoon rosewater or orange flower water, if you are using it. Allow to cool.
• Combine the salad. In large bowl, combine 1/2 cup raspberries, 1/2 cup blackberries and 1/4 cup pomegranate seed (if using). Add the dressing to the fruit and gently toss it to combine.
• Serve. Add 2 tablespoons of fresh mint and 1/3 cup of walnuts. Toss gently to combine. Serve the salad on a plate or in individual bowls.

Can Fruit Salad be made ahead of time?

Mix the fruits together in a large serving bowl to get ahead. Store in the refrigerator for up one day. The dressing can be made a few days in advance, covered and left at room temperature. Add the herbs to the dressing and give it a final whisk when you are ready to serve.

What to serve with Summer Fruit Salad

This recipe for a sweet-tart fruit mixture is perfect to serve at a barbecue in the summer. Grill sweet corn, zucchini and a savory main dish. Grilled harissa chicken with a smoky, slightly spicy flavor will be a great addition to any party. The bright fruit salad would also go well with grilled swordfish or skirt steak with a marinade of lemon and garlic.

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The Mediterranean Dish first published Fruit Salad with Honey and Citrus Dressing.

Frequently Asked Questions

What is a Mediterranean diet's best fruit?

Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. To add more nutrition to your breakfast, you can try adding fresh fruit to smoothie bowls or parfaits. Greek yogurt, spread over toast with dates, is another great choice for breakfast. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. You can taste the ancient Mediterranean diet's flavors by exploring the various options available in the Mediterranean region.

What foods are prohibited on the Mediterranean diet?

A Mediterranean diet excludes certain food groups, including all processed foods, added sugar, and unhealthy fats. For the health benefits associated this dietary style, some foods shouldn't even be eaten. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. They are also lacking in vitamins and minerals, compared with whole grain options like millet or Quinoa.

Other sugars also fall within this category. You should limit your intake of sweetened drinks, including soda, teas with added sugars, juices, and other sugary beverages. They won't support weight loss or healthy nutritional profiles.

Red meats and processed meats are not recommended for Mediterranean-style meals. Red meats as well as processed meats are high in saturated fats. This raises the risk of heart disease and other metabolic syndrome-related illnesses. The association of nitrates in processed lunchmeat may lead to increased cancer risk. Avoid eating dairy products as they can contain high amounts of saturated fats.

According to nutrition experts, fish should not be eaten more than three times per week.

How do I get started on the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could include preparing various vegetables and proteins every week that can be used in recipes throughout the following days. Whole grain options like quinoa, oat groats, or millet are excellent substitutes for refined grains. To add flavor and nutrients to meals, healthy fats like olive and sesame need to be used in the meal preparation. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal is versatile and can be used in a variety of ways to help you make a healthy breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

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• Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms - PubMed


• The Mediterranean Diet and Cardiovascular Health - PubMed

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• The Best Diets in 2023 – Expertly Reviewed by US News Health

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• Mediterranean Diet

How To

How does the Mediterranean diet support brain health and decrease cognitive decline?

Mediterranean eating is a way to eat a lot of fruits, vegetables and legumes. It also includes healthy fats and a low intake of red meat and added sugar. There have been many benefits, including improved brain health. Research shows that the Mediterranean Diet may reduce dementia risk and slow age-related cognitive loss. It may be beneficial for mood disorders as well as protecting against aging-related oxygen damage.

Numerous aspects of the Mediterranean Diet support brain health as well as cognitive decline. The greatest benefit is from eating large quantities of antioxidant-rich plants such as fruits, vegetables and other foods. These nutrients provide vital vitamins and minerals that are essential for healthy neurological functioning. Monounsaturated fats from olive oil, for example, help to maintain adequate levels of omega-3 in the body. This is a crucial component in maintaining a healthy brain. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

A Mediterranean-style diet that includes fresh fruits, vegetables, fish and poultry, whole grains, plenty of olive oil, good fats and occasional red wine will help you maintain adequate nutrition for cognitive decline. A regular exercise routine at a moderate intensity is also a good way to increase your serotonin level, which helps with mental well-being. Combining these tips can help you achieve good mental and bodily health in old age.

Resources:

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