Sherm's Fruit Salad 400
From CRSWiki
By Michael Sherman
Ingredients & Amounts
Fruit Salad Mix (1 Serving)
- 1 1/3 cup (170 g) Chopped Strawberries
- 3/4 cup (120 g) Chopped Cantaloupe
- 1/3 cup (60 g) Chopped Mango
- 1 small (60 g) Chopped Kiwi
- 2/3 cup (150 g) Plain Nonfat Yogurt
- 1/3 cup + 1 Tbsp (32 g) Topping Mix (See below for recipe)
- 1/4 cup (60 g) Water
Substitute 75 calories of any sweet fruit for the mango and kiwi (e.g., apple, pear, pineapple, banana, peach, grapes). The overall USDA nutritional properties do not depend much on these choices. If you want more bulk at the expense of sweetness, use more melons like honeydew or watermelon. Do not make substitutions for the strawberries or cantaloupe, however; they are important.
Topping Mix (8 Servings Worth!)
- 2/3 cup (95 g) Whole Raw Almonds
- 7 nuts (18 g) Brazil Nuts
- 3/4 cup (58 g) Raw Wheat Germ
- 1/3 cup (39 g) Flax Meal (grounded Flax Seed)
- 1/3 cup (40 g) Brewer's Yeast
- 2 tsp (4 g) Nutmeg
Substitutions: I don't recommend changes here except possibly for spices. Adding cinnamon, ginger or allspice might be nice, but try just the nutmeg first. I found it better than cinnamon for overcoming the bitterness of brewer's yeast and flax meal. If you want the topping to be sweeter, add a small amount of stevia extract or other non-caloric sweetener.
Instructions & Comments
Fruit Salad Mix
1. Mix fruit in a large soup bowl.
2. Put yogurt, topping mix (instructions below) and water in a cup or small bowl and mix thoroughly.
3. Pour over the fruit. Enjoy.
Topping Mix
1. Chop or grind nuts. For one serving, chop the nuts into whatever size you want. For larger amounts, grind the nuts in a grinder into a fine powder.
2. Mix all ingredients together.
3. Store in a sealed container in the freezer. One serving is 32 g, which is about 1/3 cup plus 1 Tbsp.
Nutrition Facts
| Per Serving | |
|---|---|
| Calories (kcal) | 400 |
| Calories from Carbohydrates | 50 % |
| Calories from Protein | 20 % |
| Calories from Fat | 30 % |
| Omega-3 PUFAs | 1.2 g |
| Omega-6 PUFAs | 3.1 g |
| Vitamin C | 350 % |
| Vitamin E | 75 % |
| Calcium | 30+ % |
| Magnesium | 60+ % |
| Fiber | 12.5 g |
