JOIN USHealthy eating? Step this way
For someone who loves to snack on burgers or pizzas, the idea of eating ‘fruit salata’ or fruit salad may not be appetising. However, as I dug into a huge bowl of fruit salad, dressed with sugar syrup on a Sunday afternoon, I was reminded of the time when a bowl of simple fruit salad, with its essential vitamins, high dietary fibre, proteins as well as minerals, was ‘the’ popular way to end a meal — at home or in a fancy restaurant.
Some foodies may scoff that a fruit salad is possibly one of the easiest desserts one can whip up but few remember to select fruits that go into the salad with a scheme in mind.
For example, the Macedoine Fruit Salata, which was popular in Alexander’s Macedonian Empire, is said to have just the humble banana and the apple. It was eaten to boost energy levels of the soldiers during the war.
On account of its high potassium levels (approx 358 milligrams for the banana and 195 milligrams for the apple) and good protein (3.1 grams for the banana and 4.4 grams for the apple), it was seen as an instant wonder food. You can add orange segments and sliced pears to this combination for essential vitamins and safeguard against the common cold.
To make a healthy mixed fruit salad, you would require 3 apples, 2 bananas, 2 oranges, 2 pears and 3 tablespoons of honey. Peel and core the apples and the pears, slice the bananas and divide the oranges into segments. Spoon the honey over the fruits and serve.
The papaya fruit salad is another winner. In fact, the papaya was described as ‘Fruit of the Angels’ by Christopher Columbus as it is a powerhouse of nutrients.
With the presence of antioxidants like vitamins B1 and B2 and dietary fibre, the papaya promotes good health of the cardio-vascular system. More importantly, it helps provide protection against colon cancer.
The papaya ensures a healthy immune system as it contains reasonably high levels of vitamin C and vitamin A. In addition, it has certain enzymes, such as papain, which aid digestion.
To prepare a simple yet nutritious papaya fruit salad, you would require a papaya weighing about 200 gm and 100 gm of fresh cream or thick curd. Wash and peel the papaya and halve it. Next, scoop out the black seeds, chop the papaya into medium pieces and put the pieces in a bowl. Add the fresh cream or the curd and freeze. Just before serving, add a dash of powdered sugar to this fruit salad.
To prepare a fruit salad rich in antioxidants, one would require 1 dark red plum, 1 cup of dark purple grapes, 1 pomegranate and 100 gm of fresh cream. Peel the red plum, halve the fruit, cut it into ½ inch squares and put the pieces into a bowl. Next, add the dark purple grapes. Halve the pomegranate and bash out the seeds with a wooden spoon over the chopped plum and grapes. Pour the fresh cream over the fruits, mix well and serve.
Have you heard of a fruit platter that corresponds to the chakras (energy centres) in the body? According to ancient ayurvedic texts, there are colours specific to each chakra. A mélange of fruits, in a variety of colours, ayurvedic physicians say, help each chakra work efficiently.
Take 1 cup fresh, sliced strawberries (aids muladhara chakra), 2 oranges (svadhistana chakra), 2 bananas (manipura chakra), 1 green guava (anahata chakra), 1 cup dark purple grapes (sahasrara chakra). Peel the oranges, the bananas and the guava. Cut the fruits into bite-size pieces and keep them aside in a bowl. Add thoroughly washed dark purple grapes and washed, sliced strawberries. Top with 3 tbsp honey and toss gently, making sure the fruits are well coated. Enjoy! You will agree that a fruit salad is the perfect way to unite flavours and fibre.