Fresh with fruits: Grapefruit Salad

Have 2 or 3 pieces of fruit (200-300 grams) throughout the day. And have your first piece early in the day. Both fresh fruit and frozen fruit are included in the Voedingscentrum ‘s Schijf van Vijf (The Netherlands Nutrition Centre Wheel of Five).

Start with fruits every day as part of your breakfast. Not possible at the breakfast table? Then take the fruit with you for during your commute or later in the morning.

Fresh Grapefruit for breakfast with fresh mixed (frozen) fruits

Breakfast, 2 servings

Ingredients

  • 1 grapefruit
  • 200 grams of frozen fruit. Choose fruits that once defrosted keep their firm texture. Such as: mango, pineapple and (water) melon.
  • Optional: 2 hands of cranberry(-nut) trailmix

Preparation

  1. Defrost the mixed fruits (5-10 minutes in cold water or fruit juice).
  2. Wash the grapefruit.

Hardly any time,

3. cut the grapefruit in half. Then cut the halves (with peel) into segments. Divide the segments between 2 lunch boxes.

4. put the mixed fruits and the cranberry mix in other sections of the lunch box. Or use small food storage containers.

More time,

3. peel the grapefruit thickly. Also remove the white part of the rind.

4. Cut the grapefruit into slices and arrange on two plates. And cut the mixed fruits into smaller pieces.

5. Coarsely chop the cranberry mix

6. Top the grapefruit with the chopped fruit, nuts and cranberry.

Nutritional value per person:

Energy (kcal) Fat (g)Saturated fat (g)Protein (g) Carbohydrates (g)Fiber (g)Salt (g)
89 0,1 0 1,7 17,3 2,6 0

Nutritional value per person including the nuts:

Energy (kcal) Fat (g)Saturated fat (g)Protein (g) Carbohydrates (g)Fiber (g)Salt (g)
2188,4 1,24,5 27,5 3,8 0

Complete this breakfast * with:

  • A source of proteins, such as a (hard-boiled) egg, 1 portion of low-fat yogurt or cheese
  • A source of whole grains, such as bread or crackers (+ 1-2 grams of fiber per slice or piece)
  • Tea without sugar, coffee or freshly squeezed fruit juice

* This breakfast contains fruit, at least of 5 grams of fiber per single portion and less than 400 calories (kcal). No salt or sugar was added.

Just one more thing

This recipe is meant to inspire you. Use it as a basis to create your own recipe. Try it. You don’t have to follow it exactly. Choose what suits you best.

For help with this you can contact me. I can help you balance the components and nutritional values, depending on your goal. Contact me and make an appointment.