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Sweet, Spicy & Salty Fruit Salad

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 139
Protein 2g
Fat 0g
Carbs 29g
Total Time 11 minutes

I don’t say this often, but I’m pretty in love with this recipe.  It’s about the same love I have for dope kicks – I can’t get enough, so I acquire (eat) more than I should!  Only thing with this recipe – there’s really no downside!

I came up with this recipe because if you’ve watched my videos, I tend to sweat a lot.  I’ve joked before that if I had a superpower, it would likely be sweating and I’d “sweat” my opponents to death. Lol  But in all seriousness, after a workout, I feel pretty depleted and dehydrated, even though I drink a lot of liquids during the day.  To help me recover faster, I started eating a small fruit salad after a workout and right before my post-workout meal.

What I love about this salad…

Most people reach for a sports drink to recover after a workout – there’s nothing wrong with that btw – but few remember that it is possible to “eat” your way back to hydration as well. Fresh fruits and vegetables are filled with water as well as vitamins and minerals to aid the body in the recovery process.  Additionally, the added salt actually encourages greater water consumption so you end up rehydrating much faster.

But don’t just enjoy this salad after sweating it out!  Pull out this recipe on a warm days or when you just need a treat, without the guilt.  **Remember to customize with YOUR favorite fruits.**

And don’t let this fruit go to waste – FREEZE it if you’re not going to eat it and use it for smoothies!

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Sweet, Spicy & Salty Fruit Salad

Ingredients

Ingredients for 9 servings

(Serving size: ~2/3 cup)
  • Syrup
    • Juice from 2 oranges
    • Juice from 3 limes
    • 1 tablespoon honey
    • 2 teaspoons arrowroot mixed with 1 tablespoon water
  • Salad
    • 24oz (680g) watermelon, cut into 1-inch chunks
    • 10oz (285g) mango, cut into 1-inch chunks
    • 10oz (285g) pineapple, cut into 1-inch chunks
    • 1 pint (550 ml) blueberries, washed
    • 6oz (170g) blackberries, washed
    • 1 medium cucumber, semi-peeled and cut into 1-inch chunks
    • 1/2 red bell pepper, diced (OR just use 1 whole bell pepper of same color)
    • 1/2 orange (or yellow bell pepper), diced (OR just use 1 whole bell pepper of same color)
    • 1/3 cup chopped mint
    • 1 jalapeno, chopped and majority of seeds removed
  • sea salt to taste
Steps
  1. Squeeze limes and oranges into a bowl and mix in honey.  Set a nonstick skillet on medium heat and when hot, pour in the sauce.  Bring it to a light simmer, then pour in the arrowroot starch mixed with water.  Stir immediately so the sauce does not clump and remove from the heat to let it cool and thicken, about 6 to 8 minutes.
  2. Add all of the ingredients for the salad in a large bowl and mix everything together.
  3. Pour in the sauce/syrup and gently fold the fruits and veggies in the sauce.
  4. Season to taste with sea salt.

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Calories
139
Protein
2g
Fat
0g
Carbs
29g
Sodium
Fiber
4g
Sugar
21g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.