medium sized yellow & white flesh nectarines.
Pick ripe fruit. A mild give in the palm of your hand when
gentle pressure is applied is perfect.
Three ripe mangoes. Look for mostly yellow in the skin,
no green. A red blush is fine, but yellow is the key.
3 large navel oranges. Heavy for their size. Late California
fruit is still available, but not for long otherwise use
Valencia's or Aussie Navels.
1 large basket of strawberries, as red as you can find.
10-15 Bing cherries - Dark, almost black, but firm.
2 Green Kiwifruit and 2 Gold Kiwi fruit. Pick them out
the same way as the nectarines a mild give in the palm
of your hand when gentle pressure is applied. Green kiwi
is the most nutritious of all commonly eaten fruits. Gold
Kiwi are even higher.
¼ lb of green or red grapes.
2 large ripe bananas.
1 basket of blueberries or raspberries
Wash all fruit thoroughly and dry with paper towels. Cut
fruit over a large bowl so that all the juice drips into
Start with the yellow nectarines. Cut into approximately ½" slices.
Peel the oranges and section them. Remove the white membrane
and cut sections in half and add to the bowl.
Cut the Mangoes in half using the flat pit inside to guide
your knife. Score the mango halves and cut the sections
from the peel. Squeeze the pit over the bowl to get remaining
mango juice into the salad.
Remove the stems from the strawberries and cut into sections
or in half depending on the size of the berries. Add them
Cut the cherries in half and remove the hard pits. Add
to the bowl.
Coin cut the bananas and drop them into the bowl. Add
Mix with a large wooden spoon. Then cut the white nectarines
and drop them in. (the flesh of a white nectarine is tender
and breaks down faster than the yellow.)
Now peel & slice both varieties of kiwi, and drop
on top along with the raspberries or blueberries.
is a powerhouse of flavor & nutrition.
If you eat a bowl of this you've covered a large portion
of your 5 – 9 a day. Add some greens or broccoli to
your dinner and you've done it! What? Too much left over?
Cover it and refrigerate it. Now you have fresh smoothie
ingredients. Add a cup of your favorite fruit juice, milk
or soy milk to a blender along with a few large scoops of
fruit salad for a tasty treat.
Along with the key nutrients listed above, there are other
benefits such as protein, dietary fiber, & fruit carbs.
Vitamin A & beta
Key Nutrients: Vitamin C & Folic Acid.
nutrients are Vitamins A, C, E, & Beta Carotene.
Key nutrient: Vitamin C
Cherries: nutrients: Vitamin C, folic acid, Manganese.
They are high in Vitamin C, potassium, magnesium, dietary
fiber and anti-oxidants, low in calories, sodium and
fat, and a good source of folic acid and Vitamin E.
Gold Kiwi has a higher level of as the green with additional
Key nutrients: Vitamin C.
nutrients: Vitamin B6, vitamin C, folacin, potassium & magnesium.
Blue & Rasp (vitamin C & potassium)