🍓 Chia Honey Fruit Salad
“Fresh, sweet, and loaded with nutrients — this salad shines at every meal or picnic!”
📝 Description:
This vibrant fruit salad is naturally sweet, full of color, and topped with a zesty chia-honey dressing that elevates it beyond your average fruit bowl. With a medley of berries, citrus, and tropical flavors, this refreshing dish is a perfect way to boost your energy, fiber, and hydration all at once.
🧂 Ingredients:
- 1 cup strawberries, halved
- 1 cup pineapple, cubed
- 1 kiwi, peeled and sliced
- 1/2 cup blueberries
- 1/2 cup green grapes, halved if large
- 1 orange, peeled and chopped
- 1 tbsp chia seeds
- 2 tbsp honey
- 1 tbsp lemon juice (fresh is best)
🔥 Instructions:
- Prepare Fruit:
Wash and prep all fruit as directed. Pat dry with a paper towel to avoid excess moisture. - Mix Dressing:
In a small bowl, whisk together the honey, lemon juice, and chia seeds. Let sit for 5–10 minutes to allow the chia seeds to begin gelling slightly. - Toss Salad:
Place all the fruit into a large mixing bowl. Pour the chia-honey dressing over the fruit and gently toss until evenly coated. - Chill (Optional):
Let sit in the refrigerator for 15–30 minutes before serving to allow flavors to meld. - Serve:
Spoon into bowls or cups and enjoy fresh. Garnish with mint if desired.
🧠 Notes:
- Use ripe but firm fruit so it holds shape after mixing.
- Feel free to swap in mango, banana, raspberries, or apple depending on the season or availability.
- For a sweeter version, add a bit more honey or a splash of orange juice.
💡 Tips:
- Want more texture? Add chopped nuts (like almonds or walnuts) just before serving.
- Make ahead: mix fruit and dressing separately, and combine just before serving to avoid sogginess.
- Add greek yogurt or cottage cheese on the side for a protein-packed snack.
🍽️ Servings:
- Makes 4 servings
- Great as a side dish, light breakfast, or healthy dessert.
🔢 Nutritional Info (Per Serving, Approximate):
- Calories: ~130
- Protein: ~1g
- Fat: ~1.5g
- Carbs: ~29g
- Sugar (natural): ~21g
- Fiber: ~4g
(Values may vary slightly depending on fruit ripeness.)
🌿 Benefits:
- High in antioxidants from berries and kiwi
- Rich in vitamin C and hydration from citrus and pineapple
- Chia seeds provide fiber, omega-3s, and gentle satiety
- Honey offers natural energy and antimicrobial properties
- 100% whole-food, naturally gluten-free, and refined sugar-free
❓ Q&A:
Q: Can I make this ahead of time?
A: Yes, but for best texture, mix the fruit and dressing right before serving. Chia can make the salad slightly thick over time.
Q: Is there a vegan version?
A: Absolutely — simply substitute honey with maple syrup or agave nectar.
Q: Can I use frozen fruit?
A: You can, but it will release more liquid as it thaws. Fresh is best for presentation and texture.
Q: How long will it keep?
A: Best enjoyed within 24 hours. Store covered in the fridge. After that, texture starts to soften.
Q: Is this good for kids?
A: Yes! It’s colorful, naturally sweet, and a great way to get fruits and fiber into little ones.