How to prepare and dress an irresistible fruit salad

Fruits abound in the markets and seduce with its reds, oranges, greens or yellows. Tasty and juicy, sweet or sour, but always refreshing, offer an explosion of flavors and energy that does not have to be relegated to desserts.

A fruit salad Not only enriches the diet by providing good doses of vitamins and fiber but it can be a deliciously surprising, refreshing and light to start meals.

Each fruit is different, but including them in salads opens up a wide range of gastronomic combinations: sour with sweet, strong and soft flavors, bitter and sour…

The fruits create contrasts with the rest of the ingredients. In addition, eating them in a salad helps to complete the recommended daily servings of fruit and thus obtain essential nutrients for health without an excessive intake of calories.

And it is that fruits are composed mainly of water (for this reason they help to replenish liquids), simple sugars (responsible for its flavor and energy), fiber (that satiates, purifies and regulates intestinal transit), vitamins (A and C especially), minerals (especially potassium and magnesium), antioxidants and some acids (such as citric), and that being low in fat and protein.

To include them in salads All you have to do is count on good ingredients, -preferably organic fruits-, wash them carefully, cut them at the last moment to moderate the loss of vitaminscombine them gracefully and dress them with a vinaigrette or sauce that highlights their qualities.

This would be the abc, but we are going to discover what are the most recommended combinations.

A good base: the key to every salad

The salads can be made with all kinds of leafy vegetables (lettuce, escarole, spinach, arugula, watercress, lamb’s lettuce, red chard…), with others vegetables or vegetables (tomato, artichoke, celery, carrot, zucchini, cucumber, cabbage, pepper, green bean…), cereals (pasta, rice, quinoa, wheat, couscous, bulgur…), legumes or potatoes.

In all these cases the fruit It must not exceed the base, but must be a complement. in other salads perhaps the opposite is intended: to season a base of fruit to which some salty ingredients serving of garnish.

Both in one case and in the other, the fruit must be ripe, so that it offers all its flavor and qualities.

The usual thing is also to use it raw to make the most of its nutrients, but it can be slightly cooked, especially if it is not at its ripeness point or sweetness.

If desired, the pineapple can be caramelizeThe apples sauté and flambé with cognac, and red fruits confit to give flavor and consistency to the dressing.

The best fruits for salad (and how to combine them)

Some fruits are traditionally used in salad: the orange it is accompanied by tomato, onion and cod in Andalusia; the apple is combined with cheese and nuts, and the pineapple stars in numerous tropical salads.

But you can go further and prepare suggestive salads with pears, strawberries, melon, mango, papaya, kiwi, peaches, figs, grapes, currants, blackberries, cherries…

almost any fruit It can be part of a salad. You just have to know how to combine it to enjoy it with all its flavor and nutrients.

berries. They enrich salads with their antioxidants. The strawberriesthey combine with couscous, avocado, lamb’s lettuce, spinach, watercress and soft cheeses; also with tomato and lentils. currants they hit the mark in salads with intense and salty flavours. blackberriesmore delicate, are friends with lamb’s lettuce and soft cheeses.citrus. They lighten the salad and enhance the sweetness of other fruits. The orangesThey are exquisite with onion and black olives, or with escarole, arugula or radicchio. lemonsare an excellent seasoning. limes combine with spicy flavors. pink grapefruit house with the avocado. chinese tangerines They look very showy in leafy salads.Tropical fruits. The pineapplegives freshness to rice or pasta salads and combines with tofu and green beans. mangotriumphs in fresh cheese salads, dressed with lime and spices. papayait is excellent with coriander. fruit of the passion gives an acid point to a vinaigrette. coconutit is ideal for Asian salads, raw, in shavings or in the form of coconut milk. KiwiIt gives color to the fruit salad and can be marinated with strawberries.grenades. They perfume and brighten up the salad, especially if it has a bitter leaf.figs. They do well with strong cheese and Modena vinegar.apples. Ideal for salad, although it is convenient to sprinkle them with lemon to prevent them from oxidizing. A good mix is ​​apples, endives and carrots seasoned with lemon juice, chives, oil and sesame. They can be used cooked and crushed as a dressing with olive oil.peaches. Exquisite with mint and almonds. Also the nectarines.Melon. It is delicious in salads with crunchy, strong-flavored green leaves dressed with red berries. It also goes well with cucumber, or feta cheese. The cantaloupe melons, as well as sprinkling the orange salad give it a sweet and delicious flavor.pears. Exquisite with mushrooms and strong cheeses: blue, parmesan, pecorino…Watermelon. Combine with tomato, feta cheese and broad beans; it must be very firm.Grapes. With apple and in salads with cheese. They can be peeled or blanched without losing texture.

How to dress a fruit salad

The dressing can enhance flavor and texture of the fruit and other ingredients of the salad. find out how choose the most suitable.

vinaigrette. He olive oil triumphs in most cases, although sunflower oil is more common in tropical or Asian salads. balsamic vinegar combines with red fruits, cantaloupe melon, peach, pear and orange. Apple vinager it is softer, ideal for salads with a strong flavor. Another option is a red fruit vinegar or citrus.juices. Citrus, grape and pineapple juices mixed with mayonnaise, oil or yogurt they give a good seasoning. the one of lemon accentuates the taste of papaya. orangethat of strawberry and is excellent in carrot and dried fruit salads. A dressing of honey with lemon, orange and grape juicesalt, pepper and olive oil is excellent for apples, pears and carrots.aromatic plants. He parsley enhances the flavor of the orange. mint house with strawberries and peaches. cilantrowith tropical fruit. basil goes well with strawberries. chiveto oranges, melons and apples. dill Combines with oranges, figs and tropical fruits. sagewith the peach.Seeds. Nuts and seeds enrich fruit salads with their proteins and fats.yogurt sauces. Suitable for red fruits and apples. You can also use liquid cream seasoned or soy cream, strong flavor.

Tips and tricks to prepare the perfect fruit salad

The sour and sour fruits such as pomegranate, lime or lemon enhance the flavor of other softer foodseven that of other fruits devoid of sweetness, while the sweet ones contribute to the salads a bittersweet nuance. melon or watermelon skin split in half and emptied serve as a container for the salads. Mix, for example, watermelon with lettuce, hearts of palm, ham and basil; Let it cool and dress with lemon, mayonnaise and mustard. Fruit salads should be served cold, but once the fruit is peeled it should be eaten immediately. The best thing is that the ingredients are very cold before you start preparing them.The way to cut the fruit will depend on the rest of the ingredients.. It can be cut following its natural shape, into sheets, cubes or strips. A thin and wide cut gives more volume. A small cut allows better integration of flavors.Fruits that blacken when oxidized must be drizzle with lemon.