It is best to season salads with natural yogurt without additives. In this article, you will learn how to choose a good product at the store, how to make your own yogurt, and recipes for yogurt-based salad dressings.
Natural yogurt is increasingly being chosen as an alternative to mayonnaise and full-fat sour cream, replacing flour desserts with it, combining it with fruits and nuts. It is important to choose this healthy fermented milk product correctly.
Fruit salad with peaches and grapes
Even canned peaches will do.
You will need:
1 pear, 100 g peaches, 140 g yogurt, 100 g apples, 100 g strawberries, 100 g grapes, 1 tangerine, strawberry syrup, mint.
Preparation:
Cut tangerines into half rings, strawberries into quarters, grapes into halves, and the rest of the fruit into cubes. Mix the salad with yoghurt, pour over the syrup and garnish with mint.
Recommendations and tips for preparation and introduction into the diet
- Fruits are introduced into the baby’s diet after one year. By this point, the child is familiar with fruit juices, all types of vegetables, dairy products, cereals, meat and fish.
- This late introduction of fruits is due to the fact that they are extremely tasty. Having learned the sweet, juicy taste of fruits, the baby is reluctant to eat vegetables and meat.
- In addition, the fruit in the salad is cut into pieces, and this structure is suitable for chewing by a child over one year old.
- For the first acquaintance with fruit salad, offer your baby well-known fruits to which he is not allergic and which do not cause digestive upset. These could be apples, pears, bananas.
- For dressing, you can use low-fat sour cream or natural yogurt.
- Citrus fruits (oranges, tangerines, kiwis) are introduced into the diet later, closer to 2-3 years. This is explained by the fact that an allergic reaction often occurs to them.
- For salad, choose ripe fruits. Try to cut them the same, this makes the salad beautiful. Before slicing, all fruits must be peeled and seeds removed.
- Prepare the salad immediately before serving: this way you will retain the maximum amount of vitamins and minerals.
- Fruit salad with yogurt or sour cream can be an excellent afternoon snack.
Fruit salad with pear and banana
This salad looks amazing layered in glasses when topped with thick yoghurt and flaked almonds.
You will need:
1 apple, 1 pear, 2 bananas, 1 peach, grapes, yogurt.
Preparation:
Cut the apple, pear, peach and bananas into approximately equal cubes. Add some grapes to taste and top the salad with Greek yogurt.
Fruit salad of two types of kiwi
Take regular green and gold kiwis.
You will need:
1 tangerine, 2 green and gold kiwis, 2 tsp.
honey, 2 tsp. lemon juice, mint, nuts. Preparation:
Cut the kiwi into cubes, separate the tangerines into slices and season the salad with honey and lemon juice. Add cinnamon or other spices if desired, and sprinkle nuts on top.
Fruit salad with vegetables and balsamic
You can replace the balsamic with maple syrup or even your favorite Asian sauce.
You will need:
100 g strawberries, 100 g blueberries, 2 kiwis, 50 g nuts, 100 g cherry tomatoes, 12 dates, 200 g cucumbers, greens, 50 ml balsamic, 50 ml grape seed oil, 1 lemon, hot pepper.
Preparation:
Cut everything into thin slices and cherry tomatoes into halves. Mix balsamic with lemon juice, oil and pepper to a thick sauce and dress the salad.
Fruit salad with dried fruits and walnuts
This is a basic recipe that can easily be changed according to the season.
You will need:
1 banana, 1 apple, 1 orange, 1 pear, 1 kiwi, 1 plum, 200 ml yogurt, 30 g raisins, 30 g dried apricots, 40 g nuts.
Preparation:
Cut all the fruits into arbitrary slices and add yogurt. Leave the dried fruits in the water for 10 minutes, dry and add to the salad. Sprinkle the dish with nuts on top.
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Choosing yogurt for dressing when losing weight
People on a diet should remember when purchasing yogurt that:
- The calorie content of natural yogurt without additives, made from low-fat milk, does not exceed 70 kcal/100 grams. High calorie content indicates high fat content of the raw materials or the presence of sugar in the composition.
- Manufacturers can artificially degrease the product, which leads to the appearance of E-additives, thickeners, flavors, and starch in the composition. By the way, modified starch may be hidden behind the inscription “E1422”. The only acceptable natural thickener is agar-agar. Otherwise, low-fat yogurt should also have a short and clear list of ingredients: raw materials (milk, cream) and bacteria (sourdough).
- Some technologies involve heat treatment after fermentation. This process “kills” most of the beneficial bacteria. The corresponding mark must be on the packaging.
If you have a steamer at home, it's easy to make your own yogurt. For a liter of milk (preferably farm milk), take 6 tablespoons of starter (sold in pharmacies and online stores) and mix.
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Place the mixture poured into cups into a steamer heated for 10 minutes, turn off the steamer, leave the milk to ferment, the yogurt is ready after 8 hours. Stored in the refrigerator for no longer than 5 days.
Fruit salad with coconut
A real exotic for a special occasion!
You will need:
1 pineapple, 500 g strawberries, 4 bananas, 4 tangerines, 300 g blueberries, half a coconut, 0.5 cups of coconut cream, 1/4 cup of pineapple juice.
Preparation:
Cut all the fruits into beautiful cubes and add grated coconut to it. Shavings are also suitable, but fresh ones are tastier and more aromatic. Dress the salad with coconut cream and pineapple juice.
Fruit salad with mango and soft cheese
A magical dessert snack that tastes a little like cheesecake.
You will need:
2 pears, 1 mango, 200 g strawberries, 4 waffles without filling, half a lemon, 100 ml yogurt, 200 g soft cheese.
Preparation:
Whisk the zest, lemon juice, yogurt and cream cheese in a blender and add sugar as needed. Chop the fruit, mix with the dressing and sprinkle with broken waffles.
Fruit salad with grapefruit and arugula
Other small greens will also fit in harmoniously.
You will need:
3 persimmons, 3 tangerines, 1 grapefruit, half a pomegranate, 50 g arugula, 4 tbsp.
olive oil, 3 tbsp. wine vinegar, 1.5 tbsp. Dijon mustard, 2 tsp. honey Preparation:
Thoroughly peel tangerines, pomegranates and especially grapefruit. Chop all the fruit into pieces, mix with arugula and sprinkle with pomegranate seeds. Top the salad with a dressing of oil, vinegar, mustard and honey.
Fruit salad with mint
The mint dressing is refreshing!
You will need:
2 apples, 2 pears, 2 canned peaches, 4 plums, 200 g grapes, 150 g yogurt, a bunch of mint, 3 tbsp.
sugar, juice of 1 lemon. Preparation:
Cut all the fruits into cubes and sprinkle with lemon juice to prevent the apples from darkening. Dissolve sugar in 0.5 cups of water and bring to a boil. Add mint leaves and continue cooking until the mixture is reduced by half. Grind the mint syrup through a sieve, mix with yogurt and season the salad.
Recipes for salads with fruits for weight loss
Classic version
Fruit salad with yogurt is an ideal dessert for a diet. Natural fruits, light dressing and the absence of sugar increase its digestibility, satisfy hunger and cravings for sweets. An excellent addition would be homemade yogurt without chemical additives - in this case, the benefits of a simple salad will double. To prepare the dish you will need:
- apples – 2 pcs.;
- pears – 2 pcs.;
- kiwi – 1 pc.;
- banana – 1 pc.;
- tangerines – 3 pcs.;
- yogurt – 4 tablespoons;
- lemon juice – 1 teaspoon.
First, wash, peel and cut the kiwi, tangerines, and banana. Apples and pears should be chopped at the last moment and sprinkled with lemon juice to prevent them from browning. Then combine the fruits in a deep container and add yogurt, mix thoroughly. Prepare immediately before serving,
Note! To diversify the taste of the salad, you should choose sour apples and different varieties of pears. In this combination, familiar ingredients will sparkle with new taste.
With mozzarella
An original salad with delicate cheese will be an excellent dessert or main dish for breakfast. They are ideal for a diet menu and retain all the benefits of fresh fruits. To prepare simple dishes you need:
- apple – 1 pc.;
- lemon – 0.5 pcs.;
- banana – 1 pc.;
- orange – 1 pc.;
- mozzarella – 30 grams;
- cinnamon powder – 1 teaspoon;
- honey – 0.5 teaspoon.
This salad can be prepared in portions in bowls or mixed everything in a deep salad bowl. First, peel the apple, remove the core and cut into cubes. To prevent the fruit pulp from darkening, it should be sprinkled with lemon juice. Next, place the fruit in the center of the dish.
Then peel the banana and chop it carefully in the same way. Add the next layer and sprinkle with cinnamon for a delicious aroma. Peel the orange, remove the white films. Next, the pulp needs to be finely chopped and added to the salad bowl. Cut the mozzarella into small cubes and add to the salad. Pour a little liquid honey over the top of the dish and serve.
Puff
This version of the salad has a beautiful presentation. It can be served in clear glasses or orange peels. A successful combination of ingredients provides a bright and pleasant taste of the dish, which is easy to replicate in any kitchen. Required ingredients:
- orange – 1 pc.;
- banana - 0.5 pcs.;
- pomegranate – 30 grams;
- kiwi – 1 pc.;
- apple – 0.5 pcs.;
- strawberries – 10 pcs.,
- pine or walnuts - add to taste.
- flower honey (liquid) – 0.5 teaspoon;
- lemon juice – 1 tablespoon.
If you choose orange peel to serve the salad, then you need to carefully cut off the “cap” from such a fruit and separate the pulp with a spoon. Next, cut the orange with a sharp knife. Mix natural honey with lemon juice.
If you only have thick candied honey, you can preheat it in a water bath. After this, it can be easily mixed with citrus juice to make a dressing.
Then peel the apple, kiwi and banana, cut them together with the strawberries. The pomegranate must also be peeled and the seeds separated. Then place the fruit in layers in random order inside the serving container. In this case, each layer should be sprinkled with honey-citrus sauce for a rich taste.
The top layer should consist of pomegranate seeds and crushed nuts. The latter perfectly complement the taste of fruit and make the salad more piquant.
Sour cream
Salad with sour cream is a dessert that can be prepared in 5 minutes. For the recipe, you should use low-fat sour cream to reduce the overall calorie content of the dish. Required list of ingredients for this dish:
- apricots – 10 pieces;
- plums - 5 pieces;
- cherries – 20 pieces;
- currants – 0.5 cups;
- walnuts (roasted) – 12 kernels;
- cinnamon - a pinch;
- low-fat sour cream – 50 grams.
First, rinse all fruits and berries. Cut apricots and plums into small pieces. Carefully remove the pits from the cherries and sort out the currants. Chop the nuts using a sharp knife. Next, mix sour cream with cinnamon to prepare the dressing.
Important! If desired, the sour cream can be whipped using a kitchen mixer or whisk to obtain a fluffier, lighter texture.
Next, place fruits and berries in a deep container, pour sour cream sauce over them and mix well. Sprinkle the finished salad with chopped nuts and serve.
Tropical
Fruits from the tropics can be easily purchased at your local supermarket and made into a light salad. The original taste of the ingredients and pronounced fat-burning properties make the dishes a pleasant and healthy addition to any diet. To prepare this dessert you need the following products:
- mango - 1 piece;
- pineapple – 100 grams;
- grapefruit – 1 piece;
- kiwi – 1 piece;
- quince – 1 piece;
- lemon juice - 2 tablespoons;
- coconut shavings - for decoration.
First, rinse and clean all the listed fruits. Next, cut the pulp into small pieces and mix in a deep bowl. The products used are quite juicy, so this salad needs to be mixed as quickly as possible. Top the dish with lemon juice and sprinkle with coconut flakes for a beautiful presentation.
Coconut flakes can be replaced with a small amount of nuts or dried berries (no added sugar). This addition solves two problems at once - it makes the taste of the dish more interesting and ensures a beautiful presentation.
Fruit salad with mozzarella
Another variation of a very tasty fruit and cheese snack.
You will need:
2 pears, 2 apricots, 5 plums, 1 tsp.
sugar, 2 peaches, 150 g mozzarella balls, herbs, 150 g yogurt. Preparation:
Cut all the fruits into large slices and cut the mozzarella balls in half. Mix yogurt with sugar and herbs, and dress the salad.
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The benefits of fruits for children
Fruits are very important for proper nutrition of the baby.
- Firstly, it is a source of vitamins. Almost all fruits are rich in vitamins A and E, necessary for good vision and healthy mucous membranes. Vitamin C contained in fruits ensures healthy immunity and protects the body from viral and bacterial infections, speeds up the healing process.
- Secondly, the minerals found in fruits ensure good metabolism and strengthen the functioning of the heart, circulatory, skeletal and nervous systems.
- Thirdly, fruits contain a lot of pectin and fiber. These substances improve peristalsis and have a powerful antioxidant effect.
Fruit salad with chili and ginger
A warming, spicy find in our selection of recipes.
You will need:
1 small melon, 3 kiwis, 2 cups grapes, 3 cm ginger root, 1 chili pepper, 4 mint sprigs, 2 tbsp.
zest, 0.5 cups sugar. Preparation:
Grate the ginger, chop the chili and mint and add about 1-1.5 cups of water to them. Bring the mixture to a boil and cook until the syrup thickens, then strain it. Chop the fruit, mix and pour the syrup over the salad.
Expert opinions on the benefits and harms of fruits
Svetlana Fus, nutritionist, nutrition consultant (link)
People who consume a lot of vegetables and fruits containing anthocyanins have good health and are less likely to suffer from diseases of the cardiovascular system and malignant neoplasms.
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Anthocyanins are extremely beneficial bioflavonoids that are of great importance for human health and give fruits a purple hue. One of the available sources of anthocyanins are plums - they are allowed on the diet and go well with other ingredients in fruit salad recipes. Plums are also a source of vitamin C for immunity, carotene and dietary fiber. A special advantage of such fruits is the preservation of beneficial properties even after prolonged processing.
Elena Tolokonnikova, experienced doctor, specialist in dietology and proper nutrition (link)
You should not include in your daily and dietary menu fruits that were grown in greenhouses or brought from distant regions. They can be a source of dangerous nitrates.
Foreign chemical additives not only reduce the total vitamin content in fruits - they can cause food poisoning and other disturbances in the natural functioning of the gastrointestinal tract. At the same time, the fruits themselves become practically useless in terms of nutritional characteristics in comparison with seasonal fruits. Those. When buying exotic products in winter, you will not only get a tasteless “dummy”, but can also harm your health.
Andrey Bobrovsky, nutritionist, nutrition consultant (link)
The danger with some supermarket fruits is the presence of preservatives. Such substances are added to fresh fruits that require long-term transportation. Chemicals help preserve the presentation and taste characteristics.
However, excessive consumption of preservative components in foods can cause unpleasant consequences even in a healthy person. They manifest themselves in the form of weakness or mild food poisoning, which the buyer can attribute to other factors. However, preservatives do not just worsen overall health - they can accumulate in the body and lead to serious chronic liver and gastrointestinal diseases.
Preservatives can get to the fruits when rubbed with special wax, gas treatment or other types of chemical exposure. For example, in a store you can easily distinguish processed apples brought from abroad - they have a uniform shade without any dots and an unnatural shine to the peel.
Fruit salad with avocado
A delicate avocado sauce completely changes the taste of the salad.
You will need:
1 apple, 1 pear, 1 banana, 1 kiwi, half a lemon, 1 avocado, 4 tbsp.
yogurt, 1 tsp. powdered sugar. Preparation:
Cut all the fruits into approximately equal cubes and sprinkle with lemon juice. Beat the pulp of peeled avocado with yogurt and powdered sugar in a blender and season the salad.
Fruit salad with quinoa
Quinoa is an amazing grain that won't ruin even a fruit salad.
You will need:
1 cup quinoa, 1.5 cups strawberries, 1 cup blueberries, 1 cup blackberries, 1 mango, 4 tbsp.
honey, 2 tbsp. lemon juice, 1 tbsp. chopped basil. Preparation:
Boil quinoa according to instructions and mix with berries and fruits. Add chopped basil and season the salad with honey and lemon juice.
Fruits for weight loss: which ones you can choose for salads on a diet
Most fruits can be classified as neutral foods in relation to weight loss. They contain a small amount of calories and, if consumed correctly, can be used in a diet menu.
However, there are special fruits that will speed up the weight loss process and improve diet results. These options include:
- Grapefruit. Contains a large amount of plant fiber for optimal digestion and a special set of active substances. Thanks to their rich composition, ripe grapefruits help speed up metabolic processes. For maximum effect, peeled citrus should be consumed as a snack between other meals.
- Kiwi. Stimulates the secretion of digestive juice, promotes the active process of fat breakdown, and lowers cholesterol. Kiwi is also a source of ascorbic acid, which is important for immunity and metabolic processes.
- A pineapple. Promotes the rapid and effective breakdown of fats, stimulates the gastrointestinal tract and eliminates heaviness in the stomach. “Thanks to the listed properties, pineapple has become an essential part of the diet menu.
- Apples. A universal fruit that is widespread and available regardless of region. Apples contain a high percentage of fiber and a small number of calories. To get the maximum benefit, you should choose varieties with sourness and eat apples with the skin.
However, not all fruits are so beneficial for losing weight. Some fruits contain excess sugars and can only be harmful in the process of weight loss.
Attention! Grapes and bananas should be excluded from fruit salads. They have a high glycemic index and contain a lot of calories and sugar. Berries can also trigger fermentation processes inside the digestive tract and contribute to bloating.
When on a diet, you should avoid any dried fruits and canned fruits - they are much higher in calories compared to fresh fruits. In the process of preparing such a delicacy, various syrups, dyes and preservatives are used, which can negatively affect the digestion process. Adding sugar to fresh fruits turns them into a high-calorie dessert that can harm your figure.
Delicious recipe! Are there any benefits to dried apples?
Fruit salad with oatmeal
It’s hard to imagine a more enjoyable breakfast recipe!
You will need:
1 apple, 1 orange, 50 g prunes, 2 tbsp.
oatmeal, 100 g yogurt, 1 tsp. honey Preparation:
Pour yogurt over the cereal and leave for an hour, and soak the prunes in warm water. Cut the apple and peeled orange slices into pieces, mix everything and add honey.
Fruit salad with pumpkin
Sweet pumpkin seems to be made for fruit salads.
You will need:
500 g pumpkin, 3 apples, 1 orange, 3 tbsp.
honey, 0.5 cups of walnuts. Preparation:
Grate apples and pumpkin on a coarse grater, pour in orange juice and mix with honey. Sprinkle chopped and roasted nuts on top of the salad.
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How to make fruit salad for a child - video
Fruit salad is not only healthy, but also a very simple dish that even a child can prepare. Watch how a little girl, with the help of her mother, prepares a salad from the fruits she loves most.
Prepare strawberry compote, apple or orange juice for your child. The baby's diet should be varied.
Fruit salad is a dish that the whole family will love. This is a delicious, healthy and easy to prepare dessert. It will be even tastier if your baby takes part in preparing the salad. In the comments, share which fruit salad your child likes most.
Fruit salad with banana and raisins
Five minutes to prepare and nothing extra!
You will need:
2 oranges, 1 banana, 1 apple, 1 kiwi, 1/3 cup walnuts, 1 handful of raisins, 1 cup yogurt.
Preparation:
Cut peeled oranges into cubes, banana into slices, and kiwi and apple into strips. Add raisins pre-steamed in water, season the salad with yogurt and sprinkle with nuts.
Fruit salad with cheese
Take Parmesan or any other hard cheese with a distinct flavor.
You will need:
1 pear, 1 tangerine, 1 apple, 1 banana, 2 tbsp.
grated cheese, 2 tbsp. yogurt. Preparation:
Peel all the fruits and cut into medium-sized cubes. Season the salad with yogurt, stir and sprinkle grated cheese on top.
Which yogurt to choose for fruit salad
Fruit salads are a sea of fantasy. When preparing them, you can combine the fruit in a variety of combinations. In addition, you can add a variety of berries and nuts to the salad, which will only benefit the taste.
Preparing a fruit salad couldn't be easier; you just need to wash the fruits, remove seeds or seeds and cut them. You need to cut into medium-sized pieces, because if you cut too finely, the fruit will turn into an unappetizing porridge.
When choosing yogurt for a fruit salad, it is better to give preference to a natural product that does not contain sugar or additives. Using this dressing, you can independently control the amount of sugar in the salad. And if you take sweet yogurt, the dish may turn out to be completely non-dietary.
Natural yogurt with a short shelf life should be used to prepare fruit salads for children. And if you prepare yogurt at home, then this dressing option will be the most delicious and healthy.
You can serve the salad in a large salad bowl, but it is better to divide it into portioned bowls. All that remains is to decorate the fruit salad. For decoration you can use berries, pomegranate seeds, coconut flakes, crushed nuts or toasted seeds. You can use mint leaves for decoration, as well as ready-made confectionery toppings.
Interesting facts: natural yogurt is a very healthy product, it helps prevent the development of cardiovascular diseases, strengthens the immune system, and supplies the body with calcium.
Fruit salad with pineapple, mint and cinnamon
If desired, add a little cognac to the dressing - it will wonderfully complement the taste of this fruit salad.
You will need:
3 slices of pineapple, 1 banana, 1 orange, 1 apple, 1 pear, 2 kiwi, 1 bunch of mint, 1 tsp.
cinnamon, 4 tbsp. sour cream. Preparation:
Wash all the fruits, cut into medium cubes and sprinkle cinnamon on top. Mix the salad with sour cream and add chopped mint.
What to dress with: yogurt and other dressing options
The basis of dietary sauces for fruit salads is liquid: various types of juices, milk, fermented milk drinks. As a thickener, you can use crushed herbs (mint, lemon balm, basil, etc.), nuts, crushed ginger root. You can prepare the dressing using a blender to achieve a light and uniform texture. Popular options:
- Yogurt or kefir. A classic version of the sauce that can be used regardless of the specific ingredients in the composition. For a dietary option, Greek yogurt is best - without sweeteners or other additives. It is also permissible to use options with pieces of fruit, berries or cereals, if they do not contain additional sugar in the composition. It is better to choose kefir as fresh as possible - it does not contain the characteristic sourness.
- Milk. This drink will be a great addition to a salad of fresh fruits and berries. For a dietary dish, you should choose milk with a low fat content - from 1% to 2.5%.
- Sour cream. Suitable for lovers of thick dressings; sour cream sauce goes well with fruit. However, it is worth paying attention to the fat content - for a low-calorie dish you need the most low-fat option.
- Juice with spices. A mixture of juice with cinnamon, star anise, ginger powder or cloves diversifies the usual taste of fruit. If you need to thicken the dressing, add a little starch.
- Smoothie. A natural smoothie made from similar ingredients can be an excellent addition to the salad. Chopped fruits with a thickener will decorate the dish and make its taste more rich.
When preparing the sauce and dressing the salad, you need to take into account the juiciness of the fruits themselves. The fruits release a lot of natural juice, so you need to add a minimum of dressing immediately before serving. An infused fruit salad will be more watery and will lose some of its beneficial characteristics.
Fruit salad with citrus dressing
Lemon and lime sauce is richer and more original.
You will need:
500 g tangerines, 4 kiwis, 1 pomegranate, 2 apples, 1 lemon, 1 lime, 2 pears, 3 tbsp.
honey Preparation:
Cut kiwi, apples and pears into pieces, add tangerine slices and pomegranate seeds. Squeeze lemon and lime juice, mix it with honey and pour over the salad. You can then sprinkle it with zest.
Fruit salad with homemade chocolate
Of course, you can melt regular chocolate in a double boiler, but we'll tell you how to make your own!
You will need:
1 orange, 1 banana, 1 apple, 1 pomelo, 30 g grated cocoa, 10 g cocoa butter, 1 tbsp.
sugar, 50 ml cream. Preparation:
Cut the pomelo in half and carefully remove the pulp. Heat cocoa, cocoa butter and sugar with cream in a water bath. During this time, cut the fruit into cubes and place in half of the broom. Pour chocolate over the finished salad.
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Useful tips for preparing fruit salads
The following recommendations will allow you to prepare a dessert that is suitable not only for a family dinner, but also for a holiday table:
- It is important to choose only fresh ingredients, otherwise the taste will be spoiled, and the benefits of such a dessert are questionable. You can also use fresh frozen and long-frozen products. They must be properly defrosted by leaving them at room temperature for a while;
- You can put the dish not only in ordinary bowls, but also, for example, in half of a pineapple, apple or watermelon;
- The dessert can be decorated with mint leaves, lemon or orange zest, grated chocolate, or chopped nuts;
- Another secret is the type of cutting. Do not cut the ingredients too finely, as the result will be an unsightly porridge-like mass. You can use special vegetable cutters or curly knives, which allows you to get wavy or ribbed edges;
- To prevent the fermented milk dressing from separating, it is recommended to dry the ingredients first using napkins.
- If desired, you can change the composition, supplementing them with your favorite fruits or berries. To improve the taste, you can use spices, for example, cinnamon or vanilla.
