Simple Fresh Fruit Salad with Roasted Sunflower Seeds

This fruit salad uses fresh, seasonal fruits available in spring, making it a perfect choice for breakfast, a light snack, or a healthy dessert.

Simple to prepare and bursting with natural sweetness, it’s a wonderful way to add some colour and vitamins to our days after a long winter.

Making a simple fruit salad can be so easy that it’s nearly ridiculous to write a post on it. But sometimes I find that the simplest things are the best.

When you take a few pieces of fresh fruit, and focus on their taste, their smell and their vibrant colours, the feeling of holding them in your hands, you realize how special they really are.

It’s easy to forget how special fruit or vegetables are, like anything that we’re using on a daily basis.

But what if making a fruit salad wasn’t just about putting fruit in a bowl? What if it became an act of art, of mindfulness, of pleasure?

If you take your fruit and you wash it, and really look at the colours, and then cut your fruit and take in the scent, and you arrange it in a beautiful way – for people that you love or for yourself – you are giving yourself a small but meaningful gift. A moment of presence. A moment of appreciation.

This fresh fruit salad with roasted sunflower seeds is a perfect spring or summer salad. Simple but special.

Sweet, juicy fruit and the light crunch of roasted seeds, an easy, refreshing dish that feels just a little bit luxurious.

What Makes a Good Fruit Salad?

A great fruit salad is more than just chopped fruit. It’s about balance, texture and flavour. Here’s what makes a fruit salad truly delicious:

• No Excess Liquid – Too much juice can make the salad watery. Drain excess liquid before serving.

• Seasonal and Ripe Fruits – Choose fresh, in-season fruits for the best flavour and natural sweetness.
• Variety in Texture – Combine juicy fruits (like oranges and strawberries) with firmer ones (like kiwis) and something crunchy (like roasted seeds or nuts).
• Balanced Sweetness and Tartness – A mix of sweet (mango, strawberries) and tart (kiwi, citrus) makes every bite interesting.
• Enhancements – Fresh mint, citrus zest, or a light drizzle of maple syrup can enhance the natural flavours.

Ingredients (2 Servings)

• 1 ¾ cups strawberries, sliced (about 250 g or 8-9 medium strawberries)
• 2 kiwis, peeled and diced
• 2 oranges, peeled and segmented
• ¼ cup sunflower seeds, lightly roasted (about 50 g)
• 1 tsp maple syrup (optional)

How to Make a Fruit Salad Step by Step

1. Roast the Sunflower Seeds
   • Heat a dry pan over medium heat.
   • Toast the sunflower seeds for 3-4 minutes until golden brown.
   • Let them cool.
2. Prepare the Fruit
   • Wash and slice the strawberries.
   • Peel and dice the kiwis.
   • Peel and segment the oranges.
   • Mix everything in a large bowl.
3. Assemble and Serve
   • Sprinkle the roasted sunflower seeds over the fruit.
   • Drizzle with maple syrup for a hint of natural sweetness (optional).
   • Enjoy immediately!

Serving Suggestions

This fresh fruit salad is delicious on its own, but you can easily enrich it with a few simple additions:

• For Breakfast: Pair it with a spoonful of creamy Greek yogurt and a sprinkle of granola for added texture and protein.
• As a Snack: Enjoy it as a light afternoon treat, perfect for a quick energy boost.
• For Dessert: Serve it in a glass bowl, topped with a dollop of whipped cream or coconut cream for a light yet satisfying sweet treat.
• For Brunch or Gatherings: Arrange the salad ingredients on a platter and garnish with fresh mint leaves for a beautiful centerpiece that’s both healthy and inviting.

Can I Make a Fruit Salad the Night Before?

Yes, but with some precautions to keep it fresh:

• Choose sturdy fruits – Avoid fruits that brown quickly (like apples or bananas) unless you add lemon juice to slow oxidation.
• Store it properly – Keep the salad in an airtight container in the fridge to retain freshness.
• Keep toppings separate – If adding nuts, seeds, or dressing, store them separately and mix them in just before serving (unless you want to soak them, which enhances their digestibility and nutritional benefits).

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Storage Tips

• Best When Fresh: This fruit salad is best enjoyed right after preparation, when the fruit is at its juiciest and the sunflower seeds are still crunchy.
• Short-Term Storage: If you have leftovers, store them in an airtight container in the fridge for up to 1 day. For the best texture, keep the roasted sunflower seeds separate and sprinkle them on just before serving.
• Avoid Freezing: Freezing is not recommended, as it can change the texture of the fruits and make them watery when thawed.

What’s your favourite combination of fruits for a salad like this? I’d love to hear your ideas in the comments below.

The best part is that you can adjust the ingredients to the current time of year. In the autumn you could use apples, pears and red grapes, in the winter tropical fruits like mango, pineapple and bananas. A summer fruit salad with different berries or peaches and apricots is another great option.

Next time you could try adding pumpkin seeds, poppy seeds or sesame seeds instead of sunflower seeds. Experiment!

More Healthy Breakfast Recipes:

• Rhubarb and Strawberry Breakfast Millet
• Chocolate Hazelnut Granola
• Blackberry Breakfast Oat Bake
• Easy Baby Banana Pancakes

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