Healthy Fruit Salad

One of the things that disappoints me the most is that fruit bought at the grocery store never last long enough. That’s why one day when I was tired of wasting fruit (or eating them overripe), I decided to create this healthy fruit salad recipe.

To keep the fruits longer, I let them soak in a light lemony syrup which will keep them fresh for days. This way I can keep them for at least a week and never waste them. As a bonus, the syrup gave the fruit a nice fresh and lemony taste!

A healthy fruit salad featured on a bamboo board with red grapes, green grapes, an apple and a watermelon quarter.
A fresh and healthy fruit salad!

Renal information

Source of fiber

This recipe is a source of fiber. – This healthy fruit salad is a source of fiber because it contains at least 2g of fiber per serving.

Low fat

This recipe is low in fat. – This fruit salad is low in fat because it contains less than 1g of fat per serving.

Low phosphorus

This recipe is low in phosphorus. – Fruits usually don’t contain much phosphorus.

Why make your own fruit salad

Because it’s better, fresher AND healthier. Moreover, you can choose your favorite fruit! When you make it yourself, you are the boss!

There are plenty of premade fruit salads available at the grocery store, but often the syrup is loaded with sugar and other ingredients that you can avoid by making it yourself. In addition, the fruits are way less crunchy and fresh.

Tips for making a fresh and healthy fruit salad

It’s a very basic recipe, but here are my tips for making a good and healthy fruit salad regardless of the recipe.

Make a very light syrup

To avoid adding too much sugar to your fruit salad, the key is to make a very light and not too sweet syrup that will preserve your fruit. But you still need to add just enough sweetness to it so your fruit doesn’t lose their flavor.

If you have diabetes or just want to reduce the sugar content further, just drain and discard the syrup when consumed.

Fresh fruits

You should make your fruit salad as soon as you buy your fruit. The fresher they are, the fresher your salad will be.

Type of fruit

Use fruits that can be stored in syrup for several days. For example, I don’t use kiwi or banana because the result will be just catastrophic. You should use fruits that will keep their shape and crunch like diced apples, grapes, etc.

All the fruit used in the healthy fruit salad recipe. There is blueberries, grapes, apples, watermelons, pineapples and lemons.
Fresh fruit for a fresh fruit salad!

Healthy fruit salad variations

This is a basic fruit salad recipe. You can do whatever you want with it. Here are some suggestions.

Play with spices

For this recipe, I am using a cinnamon stick. However, if I want a little more heat, I replace it with 1/2 teaspoon of ground cinnamon. This way the cinnamon flavor is stronger and the fruit will taste more spicy.

You can also use any other spices you would like to try. For example, the next time I have the opportunity to do some testing, I would like to try making the syrup with a mixture of cinnamon and cardamom.

Use herbs

Dried or fresh, herbs can give this recipe a whole new twist. Mint or thyme are good suggestions!

Replace the maple syrup

If you make a lot of my recipes, you will see that I often use maple syrup. But it’s easily replaceable with honey.

Healthy fruit salad conservation

It will depend entirely on the freshness of the fruit you are using. It can last on average at least 1 week when I do it. The syrup will not make your fruit fresher than they are, it will only help keep them longer.

More fruity recipes!

If you love fruit and want to make more fruity recipes, these might inspire you:

Double Strawberry Overnight Oats

Apple and Cranberry Crumble

Cranberry Sauce

Maple Blueberry Pudding

A kidney friendly healthy fruit salad featured on a bamboo board with grapes, watermelon and a apple.

Healthy Fruit Salad

A simple and delicious fruit salad recipe with a light syrup that will keep your fruits for several days while giving them a fresh flavor.
5 from 7 votes
PREP TIME30 mins
COOK TIME10 mins
TOTAL TIME40 mins
SERVINGS10 servings
KIDNEY NUTRITIONLow fat | Low phosphorus | Low protein | Low sodium | Source of fiber | Vegan | Vegetarian
PRINT RECIPE PIN RECIPE

INGREDIENTS

Syrup

  • 7 cups water
  • 1 tbsp ginger peeled and sliced
  • ½ cup lemon juice
  • cup maple syrup
  • 1 cinnamon stick (6 inches)

Fruit mix

  • 2 cups pineapple diced
  • 2 cups watermelon diced
  • 2 cups blueberries
  • 2 cups apples diced
  • 2 cups grapes halved

INSTRUCTIONS

  • Bring the water to a boil over high heat and add the cinnamon stick and ginger slices.
  • Simmer over medium heat for 5 to 10 minutes then add the lemon juice and maple syrup.
  • Set aside, let cool completely and then filter the syrup. You can clean and cut your fruit while the syrup has cooled.
  • Put your fruit in the syrup and store your salad in the refrigerator.

NUTRITION FACTS

Nutrition Facts
Healthy Fruit Salad
Serving Size
 
1 1 cup – 250 ml (with syrup)
Amount per Serving
Calories
106
% Daily Value*
Fat
 
0
g
0
%
Saturated Fat
 
0
g
0
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0
g
Monounsaturated Fat
 
0
g
Sodium
 
12
mg
1
%
Potassium
 
221
mg
6
%
Carbohydrates
 
27
g
Fiber
 
2
g
8
%
Sugar
 
21
g
23
%
Protein
 
1
g
Vitamin C
 
29
mg
35
%
Calcium
 
32
mg
3
%
Iron
 
1
mg
6
%
Phosphorus
 
21
mg
2
%
*5% or less is a little, 15% or more is a lot

For informational purposes only. Nutrition data is primarily calculated from the USDA National Database. Values may vary from accuracy of measurements, brands, nutritional data and more. All measurements are metric (1 cup = 250ml). Readers are encouraged to make their own calculations.

Tried this recipe?Mention @KidneyHealthyRecipes or tag #KidneyHealthyRecipes!

Leave a Comment

Recipe Rating