How to Use 5 Ingredients to Make 3 Simple Salads

Each recipe includes pears, oranges, raspberries, juice, nuts

honey and mint
Get creative about eating healthy, distinct recipes on one grocery trip!
These three fruit and nut salad recipes all use the same core ingredients: pears, berries, oranges, walnuts, and orange juice. But they taste different with simple swaps, including spices and herbs.
Spices and herbs offer a calorie-free, salt-free way to jazz up your meals and add variety to your diet. They not only add flavor, but can also power up the nutrients on your plate.

 

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Recipe 1: Fruit With Honey and Mint

Ingredients:

15 oz canned pears in light syrup or in its own juice
1 orange, peeled and cut into chunks
1 cup raspberries
½ cup orange juice
¼ cup chopped walnuts
1 Tbsp honey*
3 Tbsp mint leaves, chopped*

Preparation:

  1. Drain pears. Put orange juice into a saucepan; add honey and half the mint leaves. Add pears, berries, and orange pieces. Heat on medium-low for 10 minutes.
  2. Serve in individual dishes; garnish with remaining mint leaves and chopped walnuts.

Recipe 2: Fruit With Cinnamon and Orange

Ingredients:

15 oz canned pears in light syrup or in its own juice
1 orange, peeled and cut into chunks
1 cup raspberries
½ cup orange juice
¼ cup chopped walnuts
½ tsp orange zest*
½ tsp ground cinnamon*

Preparation:

  1. Drain pears. Put orange juice into a saucepan; add cinnamon and orange zest. Add pears, berries, and orange pieces. Heat on medium-low for 10 minutes.
  2. Serve in individual dishes; garnish with chopped walnuts.

Recipe 3: Fruit With Lime and Ginger

Ingredients:

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15 oz canned pears in light syrup or in its own juice
1 orange, peeled and cut into chunks
1 cup raspberries
¼ cup chopped walnuts
½ cup orange juice
2 Tbsp lime juice*
1 tsp lime zest*
2 tsp freshly grated ginger*

Preparation:

  1. Drain pears. Put orange juice into a saucepan; add ginger, lime juice, and lime zest. Add pears, berries, and orange pieces. Heat on medium-low for 10 minutes.
  2. Serve in individual dishes; garnish with chopped walnuts.

*added to the recipe’s 5 core ingredients

Nutritional information

Fruit with honey and mint (per serving)

Makes 4 servings

Calories: 170
Total fat: 5g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 5mg
Total fiber: 5g
Protein: 2g
Carbohydrates: 33g

Fruit with cinnamon and orange (per serving)

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Makes 4 servings

Calories: 190
Total fat: 5g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 5mg
Total fiber: 5g
Protein: 2g
Carbohydrates: 36g

Fruit with lime and ginger (per serving)

Makes 4 servings

Calories: 170
Total fat: 5g
Saturated fat: 0g
Cholesterol: 0mg
Sodium: 5mg
Total fiber: 5g
Protein: 2g
Carbohydrates: 32g

Contributors: Digestive Disease Health Team Dietitians

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