Wednesday, May 28, 2014

Easy Recipe for Red, White, and Blueberry Salad

Red, White, and Blue Salad with Blueberries, Strawberries, and Bananas
Red White and Blueberry Salad is deliciously easy and perfect for summer parties!

I definitely had good intentions of posting this Red White and Blueberry Salad (with strawberries, banana, and blueberries) before Memorial Day, since it's such a perfectly colored salad for a patriotic holiday.  But instead I spent the weekend going with my friend Susan and her kids to a soccer game, hosting a family party, and having overnight guests who went with me to visit graves on Monday.  Luckily the Fourth of July is just around the corner, another perfect occasion for red, white, and blue food!

Some people may be surprised to see a fruit salad on my blog, and it's true fruit has much more sugar than vegetables.  But lately I've been hearing a lot about the health benefits of berries, and luckily they're some of my favorite fruits.  I did use a lot of blueberries and strawberries and very little banana in the salad (since bananas are much higher in sugar.)  I also use low-carb vanilla yogurt for the dressing, or if you don't want artificial sweetener, you can make your own dressing with plain fat-free Greek yogurt with a touch of vanilla and agave nectar.  (I tried both, and I think I prefer the homemade dressing.)  This is probably Phase 3 for South Beach Dieters, but it's a wonderful treat for a holiday meal.

I used this whole container of blueberries from Costco, which was about 3 cups of blueberries.

You'll also need 3-4 cups of strawberries, cut up into same-size pieces.

Cut up one banana into pieces about the same size as the strawberries.

Mix together the strawberries, blueberries, and banana in a bowl.

This low-carb yogurt makes a good dressing for the salad; you probably only need one container unless you really like a lot of dressing.

Or make your own dressing by combining plain fat-free Greek yogurt, a little bit of light Agave Nectar, and a little vanilla.  (Bad blogger, I forgot to take a photo of the salad ingredients mixed with the dressing, but I'm pretty sure you can figure that out!)


Easy Red, White, and Blueberry Salad
(Makes about 6 servings; recipe created by Kalyn.)

Ingredients:
3 cups fresh blueberries (slightly over one pound)
4 cups fresh strawberries, cut into bite-sized pieces
1 banana, cut into bite sized pieces
6 ounces low-carb vanilla yogurt (or more)

Yogurt Dressing Ingredients:
(if not using low-carb vanilla yogurt as a dressing)
6-8 oz. plain fat-free Greek yogurt
1 T  light Agave Nectar (or a little more, to taste)
1/2 tsp. Vanilla (or a little more, to taste)

Instructions:
Pick through the blueberries and remove any bruised or spoiled ones.  (Most blueberries don't need to be washed, but if they do, rinse in a colander and then let dry well, patting dry with paper towels if needed.)  Cut the stem out of each strawberry and cut into bite sized pieces.  Peel banana and cut into bite-sized pieces.

Put the blueberries, strawberries and banana pieces in a bowl and gently stir to combine.  If you're making your own dressing, whisk together the Greek yogurt, agave, and vanilla, tasting and adjusting the flavor with a little more agave or vanilla as desired.  Stir the dressing into the fruit and gently combine.  Serve right away.  This can be kept in the fridge for a few hours, but it will get watery if it sits too long.

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South Beach Suggestions:
Blueberries and strawberries are relatively low-glycemic as far as fruits go, but this is still probably Phase 3 for the South Beach Diet.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. 

Ten More Tasty Salads with Fruit: 
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Arugula, Red Grape, and Shaved Manchego Salad ~ Kalyn's Kitchen
Mixed Berry and Banana Fruit Salad ~ Simply Recipes
Apple-Jicama Slaw with Sweet and Spicy Sriracha Dressing ~ Kalyn's Kitchen
Blueberry, Cucumber, Basil Salad ~ Cafe Johnsonia
Caprese Salad with Red and Green Tomatoes and Kiwifruit ~ Kalyn's Kitchen
Blueberry, Mango, Quinoa Salad ~ TasteSpace
Fruit Salad with Cantaloupe, Honeydew, Pineapple, and Dill ~ Kalyn's Kitchen
Red White and Blue Sweet Summer Salad ~ Green Lite Bites 
Strawberry Spinach Salad with Almonds and Dill ~ Kalyn's Kitchen
Red, White, and Blue Summer Salad from Real Mom Kitchen 
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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11 comments:

  1. What a fun theme for a holiday fruit dish! I've been trying to eat blueberries more often, too, because they are so antioxidant-rich.

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  2. Thanks Lydia. And Jake informs me that blueberries are cheap this year because there's a surplus. Who knew?

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  3. Cheap blueberries? Count me in! :)

    Looks like a great salad, even after Memorial Day, Kalyn. :)

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  4. Janet, me too. I'm not a big fruit eater, but I do love blueberries!

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  5. Such a festive salad and so perfect for summer!

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  6. What a fun and easy fruit salad for any patriotic holiday!

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  7. Thanks Joanne and Jeanette; so glad you like it!

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  8. I make a similar "patriotic salad" but use jicama as the white. They stay nice and crunchy and have a lot of fiber and vitamin C. It works great in "patriotic salsa" too with tomatoes and black beans.

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  9. Christi, love the idea of jicama in this! I'm a big fan of jicama in general, always looking for ways to use it.

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  10. Such a terrific and pretty recipe, Kalyn! So happy to be able to feature it on All Gluten-Free Desserts. Love Christi's idea on using jicama, too.

    Thanks and happy weekend!
    Shirley

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  11. Thanks Shirley, and happy weekend to you too!

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