7 summer fruit salad recipes to stay hydrated

Summer brings a variety of fruits that are not only delightful to the palate, but also packed with nutrients essential for health. Incorporating these fruits into daily meals can enhance well-being, offering everything from improved hydration to boosting the immune system. All you have to do is let the summer fruit take the spotlight. The best way to do that is by making a fruit salad. Let us share with you summer fruit salad recipes that you can experiment with.

Mango is probably one of the favourite summer fruits of many people. Often hailed as the “king of fruits”, mango is known for boosting immunity, improving digestive health due to its fiber content, and promoting eye health, says dietician Manvi Lohia. The juicy fruit is a good source of carotenoids, which is a group of compounds known for giving yellow fruits their colour. Foods like mango that have carotenoids may help in boosting proper immune system functioning, according to a research published in Applied Sciences in 2021.

Watermelon is another must-eat fruit during summer due to its high water content. A 100 grams of watermelon has 91.4 grams of water, according to the United States Department of Agriculture. Since it has high water content, it is perfect for staying hydrated in the hot summer months. It also contains lycopene, which supports heart health and skin protection from ultraviolet rays, says the expert.

Healthy summer fruit salad recipes

Try these fruit salad recipes that are all about simple preparation methods and easily available ingredients.

1. Mango and mixed greens salad

Ingredients

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• 1 ripe mango (peeled and diced)
• 2 cups of mixed salad greens like lettuce and kale
• ½ red onion (thinly sliced)
• ¼ cup feta cheese (crumbled)
• ¼ cup roasted almonds (chopped)
• 2 teaspoons of olive oil
• Juice of one lime
• Salt and pepper to taste

Method

• In a large salad bowl, combine the mango, mixed greens, and red onion.
• Add the crumbled feta cheese and chopped almonds on top.
• In a small bowl, whisk together equal parts of olive oil and lime juice; season with salt and pepper to taste.
• Before serving, drizzle this dressing over the mango salad.

2. Spicy watermelon and cucumber salad

Ingredients

• 2 cups of watermelon (cubed)
• 1 cucumber (sliced)
• ½ teaspoon of red chili powder
• Salt to taste
• 2 tablespoons mint leaves (chopped)
• Juice of one lime

Method

• Combine the cubed watermelon and sliced cucumber in a bowl.
• Sprinkle red chili powder and salt over the fruits.
• Add lime juice and toss gently to mix.
• Garnish with chopped mint leaves before serving.

3. Tropical papaya salad

Ingredients

• 1 medium papaya (peeled, seeded, and diced)
• 1 carrot (julienned)
• ½ bell pepper (thinly sliced)
• ¼ cup cilantro (chopped)
• Juice of one lime,
• 1 tablespoon of honey
• A pinch of chilli flakes
• Salt to taste

Method

• In a mixing bowl, combine diced papaya, julienned carrot, and sliced bell pepper.
• In a small bowl, whisk together lime juice, honey, chilli flakes, and salt to make the dressing.
• Pour the dressing over the fruit mixture and toss well.
• Sprinkle chopped cilantro on top for freshness.

4. Sweet and spicy mango salad

Ingredients

• 1 mango (peeled, pitted, and julienned)
• ¼ cup of red bell pepper (thinly sliced)
• ¼ cup of roasted peanuts (crushed)
• ½ teaspoon of chilli flakes
• Juice of one lime
• Salt to taste

Method

• In a bowl, combine julienned mango and sliced red bell pepper.
• Add crushed peanuts and chilli flakes for a crunchy and spicy texture.
• Mix lime juice and salt for the dressing and pour over the salad.
• Toss everything together and chill before serving.

5. Lychee and berry salad

Ingredients

• 1 cup of lychees (peeled and pitted)
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• ½ cup of Greek yogurt
• 2 tablespoons of honey
• A few mint leaves for garnish

Method

• In a large bowl, combine lychees and mixed berries.
• In a separate small bowl, mix Greek yogurt and honey until smooth.
• Drizzle the yogurt mixture over the fruits.
• Garnish with fresh mint leaves and serve chilled for a refreshing snack.

6. Avocado and strawberry spinach salad

Ingredients

• 2 cups of fresh spinach (washed and dried)
• 1 avocado (peeled, pitted, and sliced)
• 1 cup of strawberries (sliced)
• 1/4 cup pecans (toasted)
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of honey
• 1/4 cup of olive oil
• Salt, and pepper to taste

Method

• Arrange spinach on a large platter or in a salad bowl.
• Top with sliced avocado, strawberries, and toasted pecans.
• Put honey, balsamic vinegar, salt, olive oil, and pepper in a small bowl and mix them to make the dressing.
• Drizzle the dressing over the healthy salad then serve.

7. Pineapple and coconut tropic salad

Ingredients

• 2 cups of fresh pineapple (diced)
• 1 cup of coconut flakes (toasted)
• 1 banana (sliced)
• 1/2 cup macadamia nuts (chopped)
• Juice of one lime
• 2 tablespoons of coconut milk

Method

• Mix pineapple, banana, and macadamia nuts in a large salad bowl.
• Combine lime juice and coconut milk in a small bowl to make the dressing.
• Drizzle the dressing over the fruit mixture and toss gently.
• Sprinkle toasted coconut flakes over the top and serve immediately.

These salad recipes are not only simple to prepare, but also bring out the best flavours of the fruits, enhancing your summer diet with their health benefits.