Fruit Salad with Honey-Poppyseed Sauce

• Sauce yields enough sauce to spread over 8 cups of fruit (i.e. 2 cups of 4 varieties).
• Use a variety of fruits to create a colourful power of vitamins.

YELLOW-ORANGE Fruits= VITAMIN A
‘RE‘ refers to retinol equivalents

ORANGE & RED Fruits= FOLIC ACID
‘mcg‘ mcg refers to micrograms

1 med	Mango	805 RE
1 cup	Cantaloupe cubes	561 RE
2	Apricots	183 RE
1 cup	Watermelon cubes	56 RE
1 med	Peach	53 RE
1 cup	Papaya cubes	39 RE
1 cup	Orange segments	37 RE

1 cup	Orange segments	55 mcg
1 small	Orange	55 mcg
1 cup	Papaya cubes	53 mcg
1 cup	Blackberries	50 mcg
1	Banana	35 mcg
1 cup	Raspberries	32 mcg
1 med	Mango	29 mcg
1	Kiwifruit	29 mcg
1 cup	Cantaloupe cubes	27 mcg
1 cup	Strawberry halves	27 mcg

ORANGE & RED Fruits= VITAMIN C
‘mg‘ refers to milligrams

Dressing Up your Fruit Salad
‘cal‘ mcg refers to calories

1 cup	Orange segments	96 mg
1 cup	papaya cubes	86 mg
1 cup	Strawberry halves	86 mg
1	Kiwifruit	74 mg
1 cup	Cantaloupe cubes	68 mg
1 med	Mango	57 mg
½	Grapefruit – pink/red	46 mg
1 cup	Raspberries	30 mg
1 cup	Blackberries	30 mg

1 cup	Orange segments	55 mcg
1 tbsp	Pecans	47 cal
1 tbsp	Low-fat granola	23 cal
1 tbsp	Dried cranberries	30 cal
1 tbsp	Gingersnap crumbs	30 cal
1 tbsp	Lime juice	4 cal
1 tbsp	Apple-raspberry juice	7 cal
1 tbsp	Orange juice	7 cal
1/8 cup	Raspberry- pureed	7 cal
1 tbsp	Pineapple juice	9 cal
2 tbsp	Plain low-fat yogurt	19 cal
2 tbsp	Low-fat flavoured yogurt	30 cal
2 tbsp	Lime juice with chopped mint leaves	? cal

		Method
4 tbsp	Honey	– Whisk together
1 tsp	Lemon juice – fresh	– Spread over 8 cups fruit (2 cups of 4 varieties)
1 tbsp	Orange or apple juice
¾ tsp	Poppy seeds

HONEY POPPY-SEED SAUCE

Tips & Recipes courtesy of: ehow.com AND medicinenet.com