Refreshing, vibrant and sweet! Stone fruit season is here, and what better way to reap all the benefits of this delicious produce than with a flavourful and nourishing Stone Fruit Salad.
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Summer fruits in season
When I think of the transition from Summer to Fall, I think of the vibrant fruits and vegetables in season. Right now, stone fruits are the delicious produce taking centre stage in Summer and grace us with their beauty and taste until mid Fall.
Stone fruits are nourishing, juicy and delicious in all kinds of sweet and savoury dishes. This time, I turned them into a colourful fruit salad dressed in honey and fresh mint to serve as a healthy treat. Perfect for hot Summer days, because you don’t turn on the oven for this one.
What is stone fruit?
For this sweet salad, I wanted to use fruits in season now. So, I opted for different stone fruits. But what exactly are stone fruits? Let’s dive right into the delicious produce.
Stone fruits (also called drupes) are fruits that come with a pit. The pit marks the centre of the fruit, coated by the fruity flesh and skin. You can mostly eat the skin without concern.
When possible, opt for organic and local stone fruits. They usually taste much better and are not sprayed with pesticides. Moreover, stone fruits are rich in vitamins and minerals (vitamin A, C), calcium and potassium. Their high fibre content also supports our digestive system.
Wondering why I threw raspberries in a stone fruit salad? Unlike popular belief that these fruits count as berries, raspberries and blackberries are stone fruits too. Shocking, right? All the following fruits are stone fruits and great to add to the salad:
- apricots
- plums
- nectarines
- peaches
- cherries
- mangos
- raspberries
- blackberries
- lychees
- mulberries
Moreover, olive and coconuts also count as stone fruits. But these delicious fruits are better used in other dishes.
Calories in fruit salad
Stone fruits are not only a nourishing snack but also great for breakfast. Think about a breakfast fruit salad as a refreshing and juicy start to your day. This delicious stone fruit salad clocks in at just 160 calories, so it is the perfect low-carb meal for Summer.
Note: Changing the fruits in the fruit salad slightly changes the calorie intake because different fruits have more or fewer calories and nutritional benefits.
Ingredients
This stone fruit salad is super easy to make and requires just a few ingredients. Here is what you need:
- Stone fruits – I used apricots, nectarines, and raspberries, but you can use other stone fruits or fruits that are in season right now.
- Honey – You can substitute the honey for maple syrup or agave nectar if you want to make it vegan.
- Mint – Fresh mint gives this stone fruit salad a refreshing kick, perfect on hot summer days.
Instructions
There is no cooking required for this easy and nourishing fruit salad recipe. Just follow these three easy steps, and you can enjoy this delicious stone fruit salad:
- Cut fruit: Remove the pit from the stone fruits and cut them into bite-sized pieces.
- Mix with a sweetener: Transfer them to a bowl and drizzle with the honey. Stir to combine.
- Garnish with herbs and serve: Divide fruits between two plates, garnish with the fresh mint and serve.
Recipe FAQs
Yes, use any fruit that you like in this fruit salad. I always choose my fruits according to season because when they have the best taste. They are also usually cheaper than when bought off-season.
I do not recommend using frozen fruits in this recipe. When the fruits taw, they release all their moisture making for a soggy and mushy salad. Use frozen fruits in desserts like cake and muffins. And add it to nourishing breakfasts or snacks like smoothies and oatmeal.
Yes, of course. Substitute the honey for mild maple syrup or agave nectar to adjust the taste to your liking. Bonus: Swapping for a different sweetener makes this stone fruit salad vegan.
If you want to prepare the fruit salad in advance, cut the fruit but store it separately. When ready to eat, put the different fruits together and then add the honey and mint.
Keep leftovers in an airtight container and store them in the fridge for a day or two. But check before eating. Because when you store already cut fruits together, they ripen faster and go bad quicker.
More summer fruit recipes
Healthy Plum Compote (Zwetschkenröster)
Healthy Mixed Berry Compote
Raspberry Orange Chia Seed Jam
Plum and Apple Crumble (refined sugar-free)
Balanced Blueberry Buttermilk Muffins
Frozen Strawberry Yoghurt Protein Bites
Very Berry Caipiroska
📖 Recipe
Stone Fruit Salad
Ingredients
- 6 apricots or plums
- 2 nectarines or peaches
- 100 g raspberries (¾ cup)
- 2 teaspoon honey
- fresh mint to serve
Instructions
- Remove the pit from the stone fruits and cut them into bite-sized pieces.
- Transfer them to a bowl and drizzle with the honey. Stir to combine.
- Divide fruits between two plates, garnish with the fresh mint and serve.
Nutrition
Nutritional values are estimates only calculated with the recipe calorie and nutrition calculator provided by verywellfit.com. The author of this website is not a nutritionist nor a doctor. All nutritional data provided in the recipes and correspondent blog posts are for informational purposes only. Do not use the information as nutritional or medical advice.
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