Fruit Salads

The Beauty of Fruit Salads: A Year-Round Delight

Health Benefits of Fruit Salads:

Why include more fruit salads in your meals? They’re nutrient-packed, help with digestion and hydration, and support overall health.  

Boost Immunity & Vitamin Intake:

• Fruits are loaded with essential vitamins like Vitamin C, which helps boost immunity, and Vitamin A, which supports eye health.

Improve Digestion & Gut Health:

• Fruits contain natural fiber, which aids digestion and keeps your gut happy. Apples, pears, grapes, and citrus fruits are great for digestive health.

Hydrate Naturally:

• Fruits like pineapple, watermelon, and oranges have high water content, helping keep you hydrated even in cooler months.

Support Heart Health & Reduce Inflammation:

• Berries, citrus fruits, and grapes contain antioxidants that lower inflammation and support heart health.

Pro Tip: Add nuts & seeds to fruit salads for extra heart-healthy fats and protein.

Fruit Salad Recipes & Pairings 

Fruit salads are great on their own but pairing them with sandwiches or other dishes makes for a complete, balanced meal. Here are three delicious fruit salad recipes with prep and cook times, nutritional estimates, and sandwich pairings.

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1. Fruit Salad with Pineapple Dressing

This salad is light, refreshing, and perfectly sweet thanks to the homemade pineapple dressing. 

Prep Time: 15 minutes  

Cook Time: 10 minutes (for dressing)  

Total Time: 25 minutes  

Servings: 4

Ingredients:  

• 6 halved, peeled fresh pears or halves of canned pears  
• 1 cup halved seeded Malaga grapes  
• Lettuce leaves  
• Pineapple dressing (see below)  

Pineapple Dressing:  

• Juice from one can of pineapple  
• ¾ cup sugar  
• 2 tbsp butter  
• 2 eggs  
• ½ cup whipped cream  
• 1 tbsp flour  

Instructions:  

1. Arrange pears on lettuce nests, placing grapes around them.  
2. To make dressing, heat pineapple juice until warm.  
3. Mix flour, butter, egg yolks, and sugar together in a double boiler.  
4. Fold in whipped stiff egg whites, stir until thick.  
5. Cool in fridge, then mix in whipped cream before serving.  
6. Drizzle dressing over fruit salad and enjoy!  

Nutritional Estimates (Per Serving):

• Calories - 180 kcal        
• Protein - 3g              
• Total Fat - 6g              
• Carbohydrates - 28g         
• Sugars - 22g             

Best Sandwich Pairing: Ham & Swiss on Rye – The sweetness of the pineapple dressing balances the savory ham and nutty Swiss cheese beautifully.

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2. Combination Fruit Salad

A classic fruit salad with a fun twist—peanut butter & raisins for extra texture and flavor.

Prep Time: 10 minutes  

Cook Time: No cooking required  

Total Time: 10 minutes  

Servings: 4

Ingredients:  

• 1 cup celery, finely chopped  
• 2 cups apple, finely chopped  
• ⅓ cup mayonnaise  
• 1 tbsp peanut butter  
• Lettuce leaves  
• Seedless raisins

Instructions:  

1. Mix celery, apple, peanut butter, and mayonnaise in a bowl.  
2. Arrange lettuce leaves on serving plates.  
3. Spoon mixture onto lettuce nests.  
4. Top each serving with 5-6 seedless raisins.  
5. Serve with extra mayo if desired.

Nutritional Estimates (Per Serving):

• Calories - 200 kcal        
• Protein - 5g              
• Total Fat - 8g              
• Carbohydrates - 28g         
• Sugars - 12g

Best Sandwich Pairing: Turkey Bacon Ranch Melt – The crisp celery and apples contrast well with savory turkey & smoky bacon.

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3. Butterfly Fruit Salad

This beautiful & fun salad is perfect for special occasions.

Prep Time: 10 minutes  

Cook Time: No cooking required  

Total Time: 10 minutes  

Servings: 1 (scale up as needed)

Ingredients:  

• 1 slice canned pineapple  
• 1 slice orange  
• 1 slice apple, unpared  
• ½ cup Malaga or Tokay grapes  
• Strips of pimiento  
• Lettuce leaves  
• Chopped nuts (optional)

Instructions:  

1. Cut pineapple slice in half, arranging round edges together on lettuce.  
2. Layer apple slice on top, then add orange slice.  
3. Decorate with grapes, nuts, & pimiento strips.  
4. Serve immediately.

Nutritional Estimates (Per Serving):

• Calories - 150 kcal        
• Protein - 3g              
• Total Fat - 5g              
• Carbohydrates - 22g         
• Sugars - 18g             

Best Sandwich Pairing: Grilled Chicken Sandwich – A light, citrusy salad pairs well with juicy grilled chicken & fresh herbs.

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Final Thoughts:
Fruit Salads Are Always a Good Idea

Whether served as a side dish, snack, or sandwich pairing, fruit salads bring freshness, nutrition, and variety to any meal. They’re hydrating, naturally sweet, and packed with essential vitamins.

✔ Try seasonal fruit for variety  

✔ Pair with sandwiches for a full meal  

✔ Get creative with toppings & dressings  

Pairing fruit salads with sandwiches can create a balanced, refreshing meal that combines sweet, savory, and fresh flavors. Here are a few delicious combos to try: 

Fruit Salad & Sandwich Pairings

1. Turkey & Swiss on Rye + Pineapple Pear Salad  

✔ The savory turkey and nutty Swiss contrast beautifully with the sweet pears and pineapple dressing.  

✔ Add a touch of honey mustard to the sandwich for extra harmony.

2. BBQ Pulled Pork Sandwich + Citrus Melon Salad  

✔ The smoky BBQ pork pairs wonderfully with a cool, juicy mix of oranges, watermelon, and honeydew.  

✔ A light lime dressing ties everything together.

3. Chicken Pesto Panini + Apple Celery Salad  

✔ The herby pesto and melted cheese complement the crisp apples and celery in this salad.  

✔ Try adding candied walnuts for extra crunch!

4. BLT + Berry & Yogurt Salad  

✔ The crispy bacon and fresh tomatoes contrast nicely with a creamy strawberry-blueberry-yogurt salad.  

✔ Add a drizzle of balsamic glaze to bring out the flavors even more.

5. Ham & Cheddar Croissant + Mango Avocado Salad  

✔ The rich, flaky croissant with smoky ham pairs perfectly with buttery avocado and sweet mango.  

✔ A light cilantro-lime dressing gives it a tropical vibe.

And how about adding fruit to the sandwich? Here's a recipe for Fruit & Pecan Chicken Salad sandwich from The Creative Bite. (Link will open in a new window).

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