Recipe for “Fruit salad” with yogurt. Calorie, chemical composition and nutritional value.

Fruits are high in fiber and have a low glycemic load. Thanks to this, they have little effect on blood sugar levels and have a positive effect on the digestion process. Dietary fruit salads are an excellent low-calorie and healthy option.

In this article we will look at the importance of fruits for weight loss, options for easy dressings with yogurt and other ingredients, tasty and healthy recipes. Expert opinions will help you gain a deeper understanding of the topic of fruit salads.

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:

1. 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.
2. 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.
3. A pineapple. Promotes the rapid and effective breakdown of fats, stimulates the gastrointestinal tract and eliminates heaviness in the stomach. Thanks to these properties, pineapple has become an essential part of the diet menu.
4. 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.

On a diet, you should avoid any dried fruits and canned fruits; compared to fresh fruits, they are much higher in calories. 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.

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Light fruit salad

Citrus fruits contain a large amount of useful substances, including vitamin C. Therefore, by adding oranges and grapefruits to desserts, in the end we get not only a very tasty, but also a healthy dessert.

What you will need:

• 2 apricots;
• 2 oranges;
• 1 grapefruit;
• 125 ml yogurt;
• 5 grams of powdered sugar.

Sequencing:

1. Wash the apricots, divide the fruits into halves to remove the seeds.
2. Cut off the tops and bottoms of the oranges, remove the peel, cutting it off along with the film.
3. Next, cut out the slices from the membranes and cut them into slices.
4. Peel the grapefruit in the same way - cut off the top and bottom. Peel the fruit by cutting off the peel along with the white film.
5. Next, cut out the slices from the membranes and chop them.
6. Add powdered sugar to the yogurt and stir until dissolved.
7. Place an orange on a plate, grapefruit and apricot slices on top.
8. Add yogurt and sugar on top.
9. The salad can be served immediately until the fruit has absorbed the dairy product.

Having prepared such a salad while on a diet, you definitely won’t regret it. The dessert is delicious, light and at the same time quite nutritious. Worth a try!

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:

1. 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.
2. 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%.
3. 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 will need the most low-fat option.
4. 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.
5. 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.

How to prepare a diet fruit salad?

Before preparing a dish from fruits, you should know that some of them contain a lot of carbohydrates, so not all fruits can be used in dietary nutrition. In order for eating fruit salad to give the desired result, you need to follow the following rules:

1. The recipe should include low-calorie ingredients containing no more than 11% carbohydrates: oranges, apples, tangerines, grapefruits, pineapples, kiwis and plums. For a while, you should give up foods that contain carbohydrates exceeding 12%, or add them to the dish in small quantities. These are pears, bananas, grapes, peaches and cherries.
2. Sour fruits contain less sugar, so they should be included in dietary salads.
3. The composition of the fruit mixture can be varied with berries (strawberries, watermelon, black currants, blueberries, raspberries), dried fruits (raisins, prunes), walnuts, fermented milk products (cheese, cottage cheese, yogurt). These ingredients will supplement the vitamin composition of the dish with useful substances and enrich its taste.
4. Salads should be prepared from fresh products that are free of mold, dents, and scratches.
5. Before slicing, fruits should be rinsed well under running water, and their hard skin should be thoroughly rubbed with a brush or sponge, and then peeled with a sharp knife.
6. Since chopped fruits quickly release juice and oxidize, it is better to eat the dish immediately after cooking. The shelf life of such food is no more than 1 hour.

Fruit calorie table

The best time to consume the fruit mixture is the first half of the day (before 12 o'clock), because after lunch, carbohydrates are less easily absorbed and can therefore be deposited on the sides. As for the volume of the prepared portion, it should not exceed 250 g, because... a larger number of fruits can negatively affect the figure.

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 nuts 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.

Low-calorie fruit salad

Celery will give the salad even more freshness and, of course, a huge dose of vitamins and other useful elements. Other fresh fruits will make the salad sweet and nutritious.

What you will need for a dietary fruit salad:

• 120 grams of prunes;
• 10 grams of powdered sugar;
• 3 apples;
• 2 stalks of celery;
• 30 ml. olive oil.

Preparing the salad:

1. Place the prunes in a saucepan, add water and place on the stove.
2. Bring to a boil, turn off the gas and let the dried fruits cool in the broth.
3. Then dry, chop, removing the seeds.
4. Wash the apples, peel them, and chop the pulp.
5. Peel the celery, wash it, cut it into rings.
6. Mix prunes, apples, celery, mix ingredients.
7. Add olive oil and sprinkle with powder.

Important: There is another way to prepare dried fruits if you don’t have time to cook them or the stove is busy. You need to bring some water to a boil, pour in the dried fruits for about ten minutes. In this case, it is important to cover the container with a lid or at least a plate so that the plums are well steamed and swollen. After the time has passed, drain the water, rinse the dried fruits and dry them. Then you can use it for its intended purpose, but it is advisable to also remove the seeds.

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.

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. That is, 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 not only 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.

Results and reviews

Maria, 27 years old, Kemerovo

After giving birth, my figure stopped making me happy. To lose weight, I started eating apple and carrot salad for breakfast. The result is pleasing: 2.5 kg was lost in a week.

Svetlana, 39 years old, Moscow

I ate a mixture of fruits (orange, apple and kiwi) with yogurt twice a day. After 3 days, the weight decreased by 2 kg.

Marianna, 44 years old, Plesetsk

I have been struggling with excess weight for several years now. Every time I go on a diet, I give up bread, fatty foods and sugar. Fruit and berry mixes quickly help you lose a couple of hated kilograms. The most effective was strawberry-apple salad with cottage cheese (minus 4 kg per week).

Main conclusions

Fruit salads are an ideal dessert option for a diet menu. This dish can be prepared without sweeteners - the natural sweetness of the fruit will delight the taste buds and reduce cravings for sweets. You can also add ingredients with pronounced fat-burning properties to this dish - grapefruit, pineapple, ginger, cinnamon, etc. As a dressing you can use:

1. Yogurt or kefir. These fermented milk drinks have a pleasant texture and complement the taste of fruit, improving their absorption.
2. Milk. Combines with most fruits and berries (with the exception of citrus fruits). To obtain a low-calorie dish, you need to select milk with a low fat content - approximately 1-2.5%.
3. Sour cream. An ideal thick sauce for fresh fruit salad.
4. Juice or smoothie with added spices. Natural juice or ground fruits make the taste of the salad brighter and richer, and spices add piquant notes.

Salads made from fresh fruits and berries should be prepared and seasoned immediately before serving. With prolonged infusion, they can become watery, lose their appetizing color and some of their beneficial properties.

What fruit salads do you like best? Share your favorite recipes that can be used for weight loss!

Contraindications for use

Fruit mixtures are not always healthy. Some fruits are not recommended for people with gastrointestinal diseases. For example, low-calorie pineapple irritates the stomach lining, exacerbating gastritis or ulcers. This fruit, like citrus fruits, can cause an allergic reaction.

People with gastrointestinal problems should better consult their doctor before starting a fruit diet or replace acidic ingredients in dishes with neutral and sweet ones, combining them with fermented milk products. Instead of spicy dressings, use vegetable oil, yogurt or honey.

Consuming large volumes of fruit mixture at one time is also considered harmful. The consequences of overeating will be bloating (due to fiber), diarrhea, and dehydration.

If you follow the measure, a healthy fruit dish will help you achieve the desired slimness.