Fruit Salad with Lemon Balm Pesto
Fruit salad with lemon balm pesto - Exotic freshness with crunch.
Healthy, because
Even smarter
Nutritional values
The mango scores with a high proportion of beta-carotene. Thus, it helps our body with the cell renewal of the skin and mucous membranes. Mango also scores well in terms of vitamin C: 100 g contain around 37 mg and cover more than a third of the daily requirement (women 95 mg and men 110 mg vitamin C) of this vitamin.
It could hardly be healthier - but you can prepare the fruit salad with a wide variety of seasonal fruits, depending on the time of year, and thus always enjoy new variations.
(Percentage of daily recommendation)
| Calorie | 163 cal. | (8 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 8.2 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 435 mg | (11 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 3.7 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 6 pcs Lemon balm
- 1 ½ ozs Cashew or Macadamia Nuts
- 1 organic lime
- 2 Kiwi
- 1 Mango
- 1 Orange
- 8 ozs Strawberries (fresh or frozen; frozen berries defrosted)
- 5 ozs Cantaloupe
- 1 oz Shredded coconut (4 TBSP.)
Preparation steps
Wash lemon balm and shake dry. Set aside 4 stems for garnish, pluck remaining leaves and chop. Coarsely chop nuts. Rinse lime in hot water, rub dry, grate peel and squeeze out juice.
Finely crush chopped lemon balm with the nuts in a mortar. Mix in the lime zest.
Peel kiwi and mango, cut mango flesh from pit. Dice kiwi and mango. Peel orange with a knife so thickly that the white inner skin is also removed. Cut out orange fillets between the separating skins, collecting the dripping juice in a bowl.
If necessary, clean, wash and finely dice strawberries. Peel the melon, remove the seeds and also dice the flesh. Mix kiwi, mango, strawberry and melon cubes and orange fillets in the bowl with lime juice, the collected orange juice and the coconut flakes. Sprinkle fruit salad with the lemon balm pesto and serve garnished with lemon balm stems set aside.
