Hey, What’s Cookin’?
Fruit is a universally loved food, and the fresh fruits of summer are now in abundance in farmer’s markets and grocery stores. Apples and pears seem tired and tasteless; we want the freshest, ripest, juiciest fruits we can get our hands on.
But of course, not all fruits are created equal. Some fruits–mostly the tropical fruits like banana, guava, pineapple and mango–have both a high glycemic index and a high glycemic load. Melons, such as honeydew and cantaloupe, have higher glycemic indices/loads as well. Watermelon is in its own category entirely; although it has a high glycemic index of 72, it has a low glycemic load of 4, making it a good fruit choice that won’t raise your blood sugar level.
The berries–raspberries, blackberries, blueberries, strawberries–also have low glycemic loads, as do oranges and cherries. So why not make a fruit salad out of those choices? It’s surprising just how delicious and satisfying a chilled cup of mixed fresh fruit can be! A salad of low-glycemic fruits gives you all the vitamin and mineral goodness without a lot of unwanted sugar.
And there’s no need to make a complicated sugary or creamy sauce to pour over them. A couple tablespoons of fresh-squeezed orange juice are all you need to complement their flavor!
Berry-Cherry Fruit Salad
Adapted from: various internet recipes
- 1 15 oz can mandarin oranges, packed in water
- In a large non-metal bowl, combine the black and red raspberries and pitted, halved cherries
- Using a slotted spoon, transfer the mandarin oranges to the bowl. There is no need to drain them in a strainer.
- Drizzle the fresh orange juice over the fruit. Cover and refrigerate for 1 hour to let the flavors mingle.
- When ready to serve, toss the fruit very lightly so as not to break it up. Divide it among 4 small serving cups.
Notes: Love ripe blueberries? Well, you’re in luck–they also have a low glycemic load and are a GREAT addition to this salad!
You don’t even need to swap another berry out–just add 6 oz and you’re good to go!
Photograph via private stock