Tropical Hydration Fruit Salad
A vibrant and refreshing fruit salad packed with hydrating tropical fruits and a zesty lime-mint dressing, perfect for a light meal or healthy treat.
For 4 servings
Prepare all the fruits: Carefully peel and dice the dragon fruit, mango, pineapple, and papaya into bite-sized pieces. Peel and slice the kiwis into half-moons. Wash the blueberries thoroughly.
Combine fruits: Gently place all the prepared fruits (diced dragon fruit, mango, pineapple, papaya, sliced kiwi, and blueberries) into a large mixing bowl.
Prepare the dressing: In a small separate bowl, whisk together the fresh lime juice, finely chopped mint, optional honey or agave nectar, and a tiny pinch of sea salt. The salt helps to enhance the natural sweetness of the fruits.
Dress the salad: Pour the prepared dressing evenly over the mixed fruits in the large bowl.
Toss gently: Using a large spoon or rubber spatula, gently fold the fruits and dressing together until all the fruits are lightly coated. Be careful not to mash the more delicate fruits.
Chill for best results: For maximum refreshment and to allow the flavors to meld, cover the bowl and refrigerate the fruit salad for at least 15-30 minutes before serving.
Serve: Garnish with a few extra fresh mint leaves or a sprinkle of toasted coconut flakes if desired, and serve chilled as a healthy snack, dessert, or light side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Choose ripe fruits: Ensure mangoes are slightly soft to the touch, pineapples smell sweet at the base, and kiwis yield to gentle pressure for the best flavor and texture.
- 2Gentle handling: Tropical fruits can be delicate. Use a light hand when dicing and tossing to maintain their shape and prevent them from becoming mushy.
- 3Make ahead: This salad can be prepared a few hours in advance and stored in the refrigerator. If adding very delicate fruits like banana or avocado, do so just before serving to prevent browning.
- 4Customization: Feel free to add other favorite tropical fruits such as star fruit, lychee, passion fruit pulp, or even a few slices of banana (added just before serving) to customize your salad.
Adapt it for your goals.
Creamy Tropical
Add a dollop of coconut yogurt or a drizzle of coconut cream just before serving for a richer, creamier texture and additional tropical flavor.
Spicy KickSpicy Kick
For a surprising sweet and spicy contrast, add a tiny pinch of chili powder or a very thin slice of deseeded jalapeño to the dressing.
Herb SwapHerb Swap
Replace fresh mint with finely chopped fresh basil or cilantro for a different aromatic profile that complements the tropical fruits beautifully.
Why this is on our healthy list.
Hydration Boost
Packed with high-water content fruits like dragon fruit, pineapple, and papaya, this salad helps maintain fluid balance and keeps you feeling refreshed.
Rich in Vitamins
A powerhouse of essential vitamins, particularly Vitamin C (from kiwi, mango, pineapple) for immune support and Vitamin A (from mango, papaya) for vision and skin health.
Dietary Fiber
The variety of fruits provides significant dietary fiber, aiding in healthy digestion, promoting satiety, and contributing to overall gut health.
Frequently asked questions
Yes, you can prepare this fruit salad up to 4-6 hours in advance and store it in an airtight container in the refrigerator. For best texture, add very delicate fruits like banana or avocado just before serving.
