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Crunchy fruit and nut salad

Makes 8 servings

Looking for a sweet treat that is high in nutrients? This salad makes a great breakfast, snack or dessert and is a source of iron and an excellent source of vitamin C, which are known to be stress-fighting nutrients.


  • 1 apple (use a crisp variety such as Empire or Spartan)
  • 1 medium orange
  • 1 plum
  • ½ cup (125 mL) seedless green grapes
  • ½ cup (125 mL) strawberries
  • ½ cup (125 mL) blueberries
  • 1 small banana


  • ¼ cup (50 mL) slivered almonds
  • ¼ cup (50 mL) raisins
  • ¼ cup (50 mL) unsalted pumpkin seeds
  • 2 tbsp (25 mL) sweetened shredded coconut
  • 6 dried apricots, chopped


  1. Wash, peel (if necessary), de-pit or core all fresh fruit. Cut in bite-size pieces and place in a mixing bowl. Mix together.
  2. In a separate bowl, mix together almonds, raisins, pumpkin seeds, shredded coconut and apricots. Spoon over fruit mixture before serving.

Note: You can make this salad up to one day in advance, but add the banana and topping just before serving.

Nutritional information per serving
(½ cup)

  • Calories: 109
  • Protein: 2 g
  • Fat: 3 g
    • Saturated fat: 1 g
    • Dietary cholesterol : 0
  • Carbohydrates: 21 g
    • Dietary Fibre: 3 g
  • Sodium: 7
  • Potassium: 298

Recipe developed by Alyssa Rolnick, Registered Dietitian. ©The Heart and Stroke Foundation.

Posted April 2007.

The Heart and Stroke Foundation thanks CanolaInfo for its generous support of our recipes online. Acceptance of this support does not constitute an endorsement by the Foundation of CanolaInfo or its individual products.

Funding for this project has been provided by Agriculture and Agri-Food Canada through Growing Forward 2, a federal - provincial - territorial agreement.