Berry Explosion Salad

  • Serves: Serves 5


Description

Big, bold flavors are infused in this salad featuring summer fruit. Every bite “explodes” with freshness: The dynamic combinations of the best seasonal fruit, toasted almonds, and fresh mint are brought to life by grains of light brown sugar, a hint of lemon zest, and a topping of vanilla-yogurt dressing enhanced with kiwifruit.

Ingredients

2 cups sliced fresh berries, such as strawberries, blueberries, raspberries, or blackberries
1/2 medium mango, cubed
4 fresh mint leaves
1 tablespoon light brown sugar
1/2 medium green kiwifruit, peeled and cut crosswise
1/2 cup fat-free or light vanilla yogurt
1/2 teaspoon grated lemon zest
1/8 cup sliced almonds, dry-roasted

Cooking Instructions

Put the berries and mango in a large bowl.

Using a mortar and pestle, combine the mint and brown sugar until the mint is bruised and the flavor is released. Add to the berry mixture. Using two spoons, toss gently to coat.

Put the kiwifruit in a small bowl. Mash with a fork. Stir in the yogurt and lemon zest.

To serve, sprinkle the almonds on top of the salad. Spoon the vanilla-yogurt dressing on top or serve on the side.

Cook’s Tip: The mortar and pestle and the coarse grains of brown sugar help to “bruise” the mint, bringing out its full flavor. If you do not have a mortar and pestle, finely chop the mint and stir together with the brown sugar in a bowl, mashing the mixture together with the back of a spoon.


Nutritional Analysis
Per serving
Calories Per Serving
86
Total Fat
1.5 g
Saturated Fat
0
Trans Fat
0
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
1 g
Cholesterol
0
Sodium
19 mg
Carbohydrates
17 g
Fiber
2 g
Sugar
14 g
Protein
2 g
Calcium
0
Potassium
0

Dietary Exchanges


1 fruit, 1/2 fat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.