Characteristics
This is a simple, quick and easy to make snack or dessert for the whole family or your guests. It offers a blend of delicious, sweet and refreshing flavors, as well as juicy, chewy and crunchy textures. It is rich in micronutrients and fiber, naturally low in sodium and full of healthy carbohydrates, fats and some protein.
TYPE: Snack, Dessert
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Raw
- Vegan
- Wheat-free
- Gluten-free
- Corn-free
- Soy-free
- Peanut-free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- Pineapple (organic)
- Strawberries (organic)
- Bananas (organic)
- Shredded Coconut (organic, raw, natural)
- Walnuts (organic, raw)
- Goji Berries (organic)
TOOLS:
- Cutting Board
- Dessert Bowls (optional)
Preparation Steps
- Prepare your pineapple by twisting off the leaf part, cutting in half lengthwise. Lay each half on your cutting board and cut in half. Depending on your portion needs, use 1/4, 1/2 or the whole pineapple if making an extra large batch. Watch this video for more help with pineapple preparation.
- Remove the core from the pineapple piece(s) you are using and cut up into small chunks. Place into familial or individual dessert bowl(s).
- Peel the banana(s) and cut up into slices. Add to the fruit bowl(s).
- Wash the strawberries, remove the leaf parts and cut up into quarters. Add to the fruit bowl(s).
- Sprinkle the top of the fruit salad with a desired amount of the shredded coconut, walnuts and goji berries. Enjoy.
Meal Nutritional Benefits
Pineapple:
- Good source of antioxidants
- good source of (in descending order): manganese, vitamin C, vitamin B1, copper, fiber and vitamin B6
- promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, protects against macular degeneration and enhances proper energy production
- for more information, visit the pineapple detailed overview from World’s Healthiest Foods
Bananas
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, including vitamin A, C, E, K, and most B vitamins
- provide minerals, including potassium, magnesium, phosphorus, calcium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy digestion, blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Strawberries
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
- support optimal health, weight, healing, and prevention
- support optimal digestion, cleansing, and detoxification
- support healthy blood pressure, cholesterol, and blood sugar
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Coconut (fresh and dry)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, like vitamin C and some B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, cholesterol, and iron levels
- can support proper bone health and protects against osteoporosis
- can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.
Walnuts
- excellent source of healthy fats, including omega-3 (ALA)
- provide some protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, specifically most vitamin B vitamins, including folate
- provide minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium, and calcium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support the cardiovascular system and nervous system
Goji Berries:
- excellent source of antioxidants and phytonutrients
- contain all essential amino acids and have the highest concentration of protein of any fruit
- rich in numerous vitamins, like vitamin C, and minerals like iron, calcium, zinc, and selenium, as well as omega fatty acids
- offer numerous health benefits that enhance the immune system, cardiovascular system, digestive system and overall health
- for more information, read about the goji berry from Sask Goji Power Nursery
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