Categories: Eats, Life Style

Winter Fruit Salad

Hey, What’s Cookin’?

As  you all know, the m.e.l.t. diet frowns on refined sugars and carbohydrates. What it does NOT frown on is all fruit. Fruits are loaded with vitamins, minerals and fiber. Plus they just naturally taste good. If you are craving something sweet, a cup of fruit is a much better choice than any other dessert out there! Also, the time of day you eat fruit is important. Try to have your fruit between 11am and 6pm, if you can. If you struggle with cravings in the evening, some Winter Fruit Salad, with a cup of unsweetened hot herbal tea, can go a long ways toward telling your taste buds, “Good Night!”

Yes, some fruits are very high in sugar, like fresh pineapple, and should be eaten sparingly. But most fruits fall into the low GI category, despite their relatively high levels of sugar. That’s due largely to their high levels of fiber and fiber-like substances, such as pectin, which slow digestion and moderate their impact on blood glucose levels. Among fresh, low GI fruits, wild blueberries have one of the highest scores at a GI of 53 in some tests. Some plums reach that level as well, while others — paradoxically — score among the lowest, at a GI of 24. Bananas have an all-tests average GI of 48. Fruits in the low GI category include the following:

  • Bananas
  • Oranges (all varieties)
  • Grapefruit
  • Most grapes
  • Kiwi fruit
  • Pears
  • Nectarines
  • Blueberries
  • Strawberries

This Winter Fruit Salad is an easy-peasy mix of of cut-up fruits with a little lime juice and some mint for an extra burst of tang and flavor. Feel free to substitute a favorite fruit or two into the recipe below!

Winter Fruit Salad

Based on recipes found on Pinterest
Servings: 4-6


  • 1 large apple, washed well & cut into chunks
  • 1 pear, washed well & cut into chunks
  • 3 kiwi fruit, peeled and sliced into rounds
  • 3 clementines, peeled and separated into segments
  • 1/2 cup pomegranate seeds (arils)
  • 1 tbs honey (or agave nectar)
  • 3 tbs lime juice
  • 1 tbs fresh mint, chopped
  • 1 tbs poppy seeds (optional)


  1. In a large glass (not metal!) bowl combine apple, pear, bananas, kiwi, clementines, and pomegranate seeds. Lightly toss.
  2. In a small glass bowl (not metal!) whisk together honey, lime juice, poppy seeds, and mint. Drizzle over fruit and toss until coated. Serve.

Notes: If you would like to add banana, add it JUST at serving time, slicing it over each individual serving of fruit salad. Bananas will get brown and mushy very quickly in a fruit salad, and will negatively impact the flavor, texture, and appearance of the other fruits.



Photograph credit: Pinterest

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