Berry Apple Peach Fruit Salad

A refreshing light fruit salad combining juicy peaches, crisp apples, and a colorful mix of strawberries and frozen blueberries, tossed gently with a touch of lemon juice and served with a crispy, low-fat wheat flour crumble for a naturally sweet, low-glycemic dessert.

Ingredients

  • 1 ripe peach, diced
  • 1 medium apple, diced
  • 100g strawberries, halved
  • 80g frozen blueberries
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon vanilla extract
  • 2 tablespoons whole wheat flour
  • 1 teaspoon maple syrup
  • 1 teaspoon low-fat spread

Instructions

  1. Preheat the oven to 180°C for the crumble.
  2. Mix the wheat flour, maple syrup, and low-fat spread in a small bowl until it forms small crumbs.
  3. Spread the crumbs on a baking sheet lined with parchment paper and bake for 5 to 7 minutes until golden brown, then let cool.
  4. Wash all fresh fruits thoroughly and pat dry.
  5. Dice the peach and apple into bite-sized cubes.
  6. Halve the strawberries and combine with frozen blueberries in a bowl.
  7. Add diced peach and apple to the berries.
  8. In a small bowl, whisk together lemon juice and vanilla extract.
  9. Drizzle the dressing over the fruit and gently toss to coat.
  10. Divide the salad into two bowls, top with the cooled wheat flour crumble, and let rest for 5 minutes before serving to allow the frozen blueberries to slightly thaw.

Notes

The lemon juice prevents the apples from browning and adds a bright, balancing tartness to the sweet fruits.

Serve chilled for the best refreshing experience. Pairs wonderfully with a dollop of low-fat Greek yogurt for added protein.

Variations

  • Tropical twist: Add diced mango and kiwi alongside the peaches.
  • Creamy version: Top with low-fat Greek yogurt and a sprinkle of cinnamon.
  • Berry boost: Swap peaches for fresh raspberries and blackberries.
  • Citrus boost: Add orange segments and use orange juice instead of lemon.
  • Spiced version: Add a pinch of cardamom and ginger to the dressing.

Fun Facts

  • Blueberries are one of the few fruits native to North America and were called "star berries" by Native Americans due to the five-pointed star shape on the blossom end.
  • Peaches originated in China over 8,000 years ago and are considered a symbol of immortality and longevity in Chinese culture.
  • Apples float in water because they are 25% air, which is why bobbing for apples became a popular game.
  • Strawberries are the only fruit with seeds on the outside, averaging around 200 seeds per berry.
  • Wheat is grown on more land area than any other commercial food crop in the world, making it a global staple.