Super Fruit - Super Good
By Chef Kyle Shadix, CCC, MS, RD
Exotic Fruit
Salad With Orange Ginger Syrup
Go on a culinary adventure to find these fruits—some of them you
may have seen but never thought to try.
Ingredients:
1 papaya, scoop out the seeds, peel, and cut into cubes
1 guava, scoop out the seeds, peel, and cut into cubes
1 mango, peeled and sliced into thin strips
1 fresh pineapple, cut into cubes
16 lychees (or litchis), peeled (make sure to remove the center
seed or “nut”)
1 Asian pear, peeled and sliced
For the syrup:
3/4 C orange juice
Zest of 1 orange
2 tsp of fresh ginger, chopped
Directions:
1. Heat the orange juice, orange zest, and ginger to a slight boil.
2. Remove from heat, strain into a glass bowl, and chill the liquid.
3. Toss the freshly cut fruit in the orange ginger syrup and serve
cold.
Nutrient
Analysis Per Serving:
|
| Calories
(kcal) |
111.33 |
| Protein
(g) |
1.30 |
| Carbohydrates
(g) |
27.81 |
| Fat
(g) |
0.68 |
| Saturated
Fat (g) |
0.11 |
| Monounsaturated
Fat (g) |
0.11 |
| Polyunsaturated
Fat (g) |
0.22 |
| Total
Dietary Fiber (g) |
3.96 |
| Vitamin
A (IU) |
316.76 |
| Vitamin
A (RE) |
31.16 |
| Thiamin
(mg) |
0.12 |
| Riboflavin
(mg) |
0.07 |
| Niacin
(mg) |
0.92 |
| Pantothenic
Acid (mg) |
0.30 |
| Vitamin
B-6 (mg) |
0.13 |
| Total
Folate (mcg) |
40.03 |
| Vitamin
C (mg) |
107.86 |
| Vitamin
E (IU) |
1.84 |
| Vitamin
E ATE (mg) |
1.24 |
| Calcium
(mg) |
25.80 |
| Copper
(mg) |
0.16 |
| Iron
(mg) |
0.48 |
| Magnesium
(mg) |
23.03 |
| Manganese
(mg) |
1.35 |
| Phosphorus
(mg) |
22.60 |
| Potassium
(mg) |
415.97 |
| Selenium
(mcg)* |
1.22 |
| Sodium
(mg) |
3.39 |
| Zinc
(mg)* |
0.16 |
* Data total
with some values not available
— Chef Kyle
Shadix, CCC, MS, RD, is an instructor at the Art Institute of New
York City (www.chefkyle.com). He is also the managing partner in
Culinary Nutrition Consultants, Inc (www.CulinaryNutritionist.com).
For more information on Produce for Better Health Foundation and
its 5 A Day The Color Way campaign, visit www.5aday.org.
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