Articles & Recipes
Winter Fruit Salad
You may add grapes or strawberries just before serving
Ingredients
2 cups water (500 ml)
1 cup castor sugar (220 grams)
1 teaspoon vanilla essence (5ml)
1 teaspoon lemon or lime juice (5ml)
5 medium pears (500 grams)
5 peeled Kiwi fruit (300 grams)
3 medium deep peeled oranges (300 grams)
Low fat pot-set vanilla yoghurt (500 grams)
Method
Bring 1 cup of sugar and 1 cup of water to the boil in a heavy based saucepan.
Reduce heat slightly and allow syrup to simmer for 8 to 10 minutes or until it has turned a toffee colour.
Remove from heat and allow to cool a little.
Add remaining water watching that it doesn’t splutter.
Return to stove and bring back to the boil, adding vanilla and lemon or lime juice.
Peel pears retaining stalk.
Cut lengthwise through stock and remove core by cutting a “V” shape with a small vegetable knife.
Place pears in syrup and poach gently for 20 minutes, turning occasionally.
Remove pears from syrup and place in a serving dish.
Add quartered peeled Kiwi fruit, and sliced oranges to pears.
Return syrup to the stove and simmer to reduce by about one half.
Cool a little and then pour over fruit.
Allow fruit to cool in syrup without refrigeration.
Serve at room temperature with a spoon of pot-set low fat yoghurt.
Serves : 10
Nutrients per Serve :
KJ 742, Calories 179, Carbohydrates(grams) 40.5, Fat(grams) 1, Protein(grams) 3.8
Note
Gluten Free, Egg Free, Vegetarian
Tips
Carbohydrate is high. If someone is restricting their intake, serve fruit without juice.