Summer Fruit Salad with Jalapeno Mint & Lime
Mary Ellen Phipps, RDN, registered dietitian and spokesperson for the U.S. Highbush Blueberry Council shares with us her insights for National Blueberry Month.
Blueberries are a great choice to add to your daily routine. Not only are they super convenient (no peeling or chopping needed!), but they’re just plain delicious too! One serving (a handful or a cup) of blueberries has only 80 calories. Along with naturally occurring sugars, they also contribute essential nutrients, including vitamin C, vitamin K, manganese, dietary fiber and powerful plant phytonutrients called polyphenols. This group of nutrients [polyphenols] includes anthocyanins – which gives blueberries their beautiful blue hue.
The potential benefits of blueberries have been shown in a number of research studies focused on cardiovascular disease, insulin response, exercise, and gut health. One of the more recent studies published on blueberries found that eating the equivalent of one cup of fresh blueberries every day may have benefits for people with type 2 diabetes. According to the CDC, 30.3 million Americans – 9.4 percent of the U.S. population – have diabetes, while another 84.1 million have prediabetes, a condition that often leads to type 2 diabetes within five years. When participants in the study I just mentioned added blueberries to their regular diets, it resulted in clinically significant improvements in common measurable indicators of type 2 diabetes – Hemoglobin A1c (HbA1c), fructosamine and blood triglyceride levels – compared to a placebo.
Blueberries are an easy and healthy snack on their own, but can also be enjoyed in a number of recipes, many that are vegetarian and vegan friendly. Here are a few of my favorites (for extra convenience, you can shop these recipes directly at the links below and add items to your grocery list directly). I’ll be eating these all July, which is National Blueberry Month!
Ingredients
- 1 tablespoon olive oil
- 1 tablespoon lime juice
- 1 tablespoon scallion, chopped
- 1 tablespoon fresh mint leaves, chopped
- 1 teaspoon lime zest
- 1/4 teaspoon kosher salt
- 2 cups blueberries
- 1 cup pineapple, chopped
- 1 cup mango, chopped
- 3 kiwis (1 cup), peeled and sliced in half moons
- 1 jalapeno, seeded and minced
- 2 tablespoons shaved coconut (optional)
Directions
- In a bowl, whisk olive oil, lime juice, scallion, mint leaves, lime zest and kosher salt until blended.
- Stir in blueberries, pineapple, mango, kiwi and jalapeno.
- Top with shaved coconut, if desired.
Recipe Note
Your party platter just got a lot more colorful. This summer fruit salad with jalapeno mint and lime is a (lightly) spicy, unexpected take on a classic. Not only is it easy, but it’s healthy, too – an excellent source of vitamin C. Vibrant and juicy, your tropical summer fruit salad with jalapeno mint and lime will be a standout at every shindig.
