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Fruit Salad with Papaya Seed Dressing

This fruit salad can be eaten as a salad or dessert. The papaya dressing adds a peppery taste that is a nice addition to the sweetness of the fruit. Feel free to use whatever combination of seasonal fruits that compliment one another and are readily available.

Fruit Salad with Papaya Seed Dressing Prep and Cook Time: 20 minutes

Ingredients:
1 papaya
2 kiwi
1 cup quartered strawberries
1 pear
1 apple
Dressing
3 TBS papaya seeds
cup plain low fat yogurt
4 TBS ground sunflower seeds
1 TBS honey
1 TBS lemon juice
pinch salt
1 TBS olive oil

Directions:


  1. Cut papaya in half and scoop out seeds. Save for dressing. Cut off peel and cut into cubes. Peel kiwi and slice. Cube apple and pear and add strawberries. Toss all together with dressing.
  2. Blend all dressing ingredients together in blender,including papaya seeds, drizzling oil a little at a time at end.

    Serves 4 as a side dish

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

Fruit Salad with Papaya Seed Dressing
1.00 serving
279.40 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 109.65 mg 182.8 11.8 excellent
vitamin E 10.60 mg 53.0 3.4 very good
vitamin B1 (thiamin) 0.46 mg 30.7 2.0 good
dietary fiber 7.40 g 29.6 1.9 good
manganese 0.52 mg 26.0 1.7 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Fruit Salad with Papaya Seed Dressing

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