7 Refreshing Summer Fruit Salad Recipes for Hydration

 

You can peel summer fruits and enjoy them directly, or use them to make delicious salads. Here are must-try summer fruit salad recipes.

Summer brings a variety of fruits that are not only delightful to the palate but also packed with essential nutrients. Incorporating these fruits into your daily meals can significantly enhance your overall well-being, offering benefits such as improved hydration and a stronger immune system. Simply allow the vibrant summer fruits to take center stage in your diet. The best way to do that is by making a fruit salad. Let us share with you a variety of summer fruit salad recipes for you to try and enjoy.

Mango and Its Health Benefits

Mango is probably one of the favorite summer fruits for many people. Often called the “king of fruits,” mango is renowned for boosting immunity, improving digestive health due to its fiber content, and promoting eye health, according to dietician Manvi Lohia. The juicy fruit is a good source of carotenoids, a group of compounds known for giving yellow fruits their color. Foods like mango that have carotenoids may help in boosting proper immune system functioning, according to research published in Applied Sciences in 2021.

The Hydrating Power of Watermelon

Watermelon is another essential summer fruit, highly recommended due to its high water content. A 100 grams of watermelon has 91.4 grams of water, according to the United States Department of Agriculture. Its high water content makes it ideal for staying hydrated during the hot summer months. Additionally, it contains lycopene, which supports heart health and protects skin from UV rays, according to experts.

Healthy Summer Fruit Salad Recipes

Try these fruit salad recipes, which focus on simple preparation methods and readily available ingredients.

1. Mango and Mixed Greens Salad

Ingredients:

• 1 ripe mango (peeled and diced)
• 2 cups of mixed salad greens such as lettuce and kale
• ½ red onion (thinly sliced)
• ¼ cup feta cheese (crumbled)
• ¼ cup roasted almonds (chopped)
• 2 teaspoons of olive oil
• Juice of one lime
• Salt and pepper to taste

Method:

1. In a spacious salad bowl, mix together the mango, assorted greens, and red onion.
2. Top with crumbled feta cheese and chopped almonds.
3. In a small bowl, whisk together equal parts olive oil and lime juice; season with salt and pepper.
4. Drizzle the dressing over the mango salad before serving.

2. Spicy Watermelon and Cucumber Salad

Ingredients:

• 2 cups of watermelon (cubed)
• 1 cucumber (sliced)
• ½ teaspoon of red chili powder
• Salt to taste
• 2 tablespoons mint leaves (chopped)
• Juice of one lime

Method:

1. Combine the diced watermelon and sliced cucumber in a bowl.
2. Sprinkle the fruits with red chili powder and salt.
3. Add lime juice and toss gently to mix.
4. Garnish with chopped mint leaves before serving.

3. Tropical Papaya Salad

Ingredients:

• 1 medium papaya (peeled, seeded, and diced)
• 1 carrot (julienned)
• ½ bell pepper (thinly sliced)
• ¼ cup cilantro (chopped)
• Juice of one lime
• 1 tablespoon of honey
• A pinch of chili flakes
• Salt to taste

Method:

1. In a mixing bowl, combine diced papaya, shredded carrot, and sliced bell pepper.
2. In a small bowl, whisk together lime juice, honey, chili flakes, and salt to make the dressing.
3. Pour the dressing over the fruit mixture and toss thoroughly.
4. Sprinkle chopped cilantro on top for freshness.

4. Sweet and Spicy Mango Salad

Ingredients:

• 1 mango (peeled, pitted, and julienned)
• ¼ cup of thinly sliced red bell pepper
• ¼ cup of roasted peanuts (crushed)
• ½ teaspoon of chili flakes
• Juice of one lime
• Salt to taste

Method:

1. In a bowl, combine julienned mango and thinly sliced red bell pepper.
2. Add crushed peanuts and chili flakes for a crunchy and spicy texture.
3. Mix lime juice and salt to make the dressing, then pour it over the salad.
4. Toss everything together and chill before serving.

5. Lychee and Berry Salad

Ingredients:

• 1 cup of lychees (peeled and pitted)
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• ½ cup of Greek yogurt
• 2 tablespoons of honey
• A few mint leaves for garnish

Method:

1. In a big bowl, mix lychees and assorted berries.
2. In a separate small bowl, blend Greek yogurt and honey until smooth.
3. Drizzle the yogurt mixture over the fruits.
4. Garnish with fresh mint leaves and serve chilled for a revitalizing snack.

6. Avocado and Strawberry Spinach Salad

Ingredients:

• 2 cups of fresh spinach (rinsed and dried)
• 1 avocado (peeled, pitted, and sliced)
• 1 cup of strawberries (sliced)
• ¼ cup pecans (toasted)
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of honey
• ¼ cup of olive oil
• Salt and pepper to taste

Method:

1. Arrange spinach on a large platter or in a salad bowl.
2. Top with sliced avocado, strawberries, and toasted pecans.
3. In a small bowl, combine honey, balsamic vinegar, salt, olive oil, and pepper to make the dressing.
4. Drizzle the dressing over the salad and serve.

7. Pineapple and Coconut Tropic Salad

Ingredients:

• 2 cups of fresh pineapple (diced)
• 1 cup of coconut flakes (toasted)
• 1 banana (sliced)
• ½ cup macadamia nuts (chopped)
• Juice of one lime
• 2 tablespoons of coconut milk

Method:

1. Combine pineapple, banana, and macadamia nuts in a large salad bowl.
2. Combine lime juice and coconut milk in a small bowl for the dressing.
3. Drizzle the dressing over the fruit mixture and lightly toss.
4. Sprinkle toasted coconut flakes over the top and serve promptly.

These salad recipes are not only simple to prepare, but also bring out the best flavors of the fruits, enhancing your summer diet with their health benefits.