Healthy Mixed Fruit Salad with Chia Seeds: A South Indian Inspired Recipe
15 minutes
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About Healthy Mixed Fruit Salad with Chia Seeds: A South Indian Inspired Recipe
Inspired by the South Indian dessert Panchamirtham, this vibrant mixed fruit salad offers a refreshing and healthy twist. This recipe simplifies the traditional dessert, focusing on the natural sweetness and flavors of fresh fruits, enhanced by the nutritional boost of chia seeds.Featuring a delightful combination of apples, bananas, pears, plums, pomegranate, and dates, this salad is naturally sweetened with a touch of jaggery, adding a subtle caramel-like flavor and iron-rich benefits. It's a perfect light dessert or a nutritious snack, ideal for any time of day.The addition of chia seeds provides a significant amount of omega-3 and omega-6 fatty acids, protein, and fiber, making it a delicious and wholesome treat. This simple recipe is easily customizable to your preference, allowing you to use your favorite seasonal fruits.
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Recipe Time & More
Prep10 minutes
Cook5 minutes
Total15 minutes
Ingredients
Fruits
Sweetener & Spices
- 1 tbsp Jaggery grated
- 2 tsp Chia Seeds i used lyva's raw organic chia seeds
- 1 pinch Cardamom ground
Other
- 1 tsp Lemon Juice freshly squeezed
Instructions
Prepare the Fruit
- Wash, peel, core, or deseed all fruits. Cube the apples, pears, and plums. Keep the chopped bananas separate.
Prevent Discoloration
- Add 1 teaspoon of lemon juice to the chopped apples, pears, and plums. Gently toss to coat and prevent browning.
Combine Ingredients
- In a large bowl, add the grated jaggery and lightly mash it with a fork.
Mix and Serve
- Add the prepared fruits, ground cardamom, and 1 teaspoon of chia seeds to the bowl with the jaggery. Gently toss until the fruits are evenly coated. Sprinkle the remaining chia seeds over the salad. Serve immediately for optimal texture and flavor.
Recipe Notes
Expert Tips
- For a sweeter salad, increase the amount of jaggery to taste.
- Feel free to add other fruits such as mangoes, strawberries, or blueberries based on your preference and seasonal availability.
- To make ahead, prepare the fruits and store them separately in an airtight container in the refrigerator. Combine just before serving to maintain freshness and prevent browning.
- If you don't have jaggery, you can substitute with honey or maple syrup, but the flavor will be slightly different.
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Recipe Nutrition
Calories: 295kcalCarbohydrates: 76gProtein: 2gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gTrans Fat: 0.002gSodium: 5mgPotassium: 647mgFiber: 14gSugar: 51gVitamin A: 265IUVitamin C: 23mgCalcium: 50mgIron: 1mg
Shyamala Kumar
Articles: 33
4 Comments
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This is amazing! Excited to make it.
Absolutely wonderful! Can’t wait to make it.
Wow, this looks fantastic!
I’m excited to try this recipe!