The Ultimate Summer Fruit Salad: Easy, Healthy, and Perfect for Picnics

On those long, hot summer days when turning on the stove is just out of the question, a big bowl of our favourite fruits makes a lovely supper for my family. If this sounds good to you, then you will want to try my ultimate summer fruit salad. It is easy to make, healthy, and perfect for packing up and bringing to the park for a picnic.

I started making this salad earlier this summer and have been enjoying the simple dressing and juicy flavours. It’s the perfect combination of sweet and tart, cool and crunchy, with bits of toasted pecans to round it off.

Why You’ll Love It

Growing up I was accustomed to dry, boring fruit salads comprised mainly of unripe cantaloupe and honeydew — that salad is still around, so I know you know what I’m talking about! Believe me, this salad is nothing like that! It’s vibrant and glossy and bursting with flavour.

The best part about this salad is that it can be tailored to your preferences. Use whatever fruits you like best! I love using watermelon and berries as a base, but oranges and grapefruit would also be tasty additions.

For me, the dressing is what ties it all together, bringing this salad to the next level. The simple lime, mint, and honey dressing enhances the natural sweetness of each fruit, creating a balanced and refreshing combination of flavours. The citrusy zing of lime complements mint’s cool aromatic notes and honey’s sweetness, bringing the fruits together into this amazing symphony of flavours.

Adding a little substance — and what I mean by substance is nuts because of their protein and fat content — brings another delicious element to this salad. I typically use toasted pecans as I love the creamy sweetness they add, but macadamias and almonds are also good options. Adding nuts enhances this salad’s nutritional profile by providing heart-healthy monounsaturated fats; vitamin E, a powerful antioxidant; B vitamins for energy metabolism and stress reduction; magnesium for bone health and mood regulation; zinc for wound healing, and protein for muscle and tissue repair.

Tools You May Need

Cutting board

Chef’s knife

Citrus juicer

Measuring cups

Measuring spoons

Ingredients

• Watermelon – eating watermelon is an excellent way to stay hydrated in the summer, but it also contains vital nutrients such as vitamins A and C for hair and skin health, and lycopene, an antioxidant that reduces inflammation and cancer risk.
• Strawberries – an excellent source of vitamin C, folate, and potassium, strawberries also contain polyphenols which help regulate blood sugar making them a good choice for those with type 2 diabetes.
• Blueberries – the antioxidant content of blueberries is among the highest of all fruits, but anthocyanins are particularly high, improving cognitive functioning and protecting against age-related neural declines. Read more about blueberries’ impact on memory loss here.
• Blackberries – these berries are high in vitamins C and K, important for immune function and blood clotting, respectively.
• Pineapple – a digestive enzyme called bromelain makes pineapple stand out from other fruits. It’s known for reducing inflammation and alleviating pain due to arthritis.
• Grapes – grapes are high in flavonoids and resveratrol which help protect against heart disease and cancer.
• Kiwi – this fruit is very high in prebiotics which feeds the beneficial bacteria in the gut. Having a healthy balance of gut flora is important for a strong immune system and for regulating hormones.
• Mint – this medicinal herb is useful for various complaints, such as relieving indigestion, nausea, and headaches, and has a relaxing effect on the nervous system.
• Lime – rich in vitamin C, eating lime helps with the absorption of plant sources of iron.
• Honey/agave – honey promotes smoother digestion and contains antioxidants that protect against chronic diseases such as cancer and heart disease.
• Pecans – like olive oil, this nut is high in monounsaturated fats which can reduce LDL cholesterol and increase HDL cholesterol.

How to Make the Ultimate Summer Fruit Salad

1. If you prefer the taste of toasted nuts over raw, heat them in a shallow pan or toaster oven for a few minutes.

2. Meanwhile, peel and chop your fruits and add them to a large bowl.

3. Juice lime and chop mint and combine them with honey in a small bowl, mixing well.

4. Drizzle the dressing over the salad.

5. Add toasted nuts and gently toss the salad until combined.

6. Serve and enjoy!