A Luscious Summertime Fresh Fruit Salad Meal

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Summer fruits are sooo good and good for you! Start your day off super healthy with this fabulous vitamin and antioxidant rich meal.  In addition, this fruit salad is loaded with fiber.  It’s so tasty and refreshing.  I could eat it for breakfast, lunch and dinner.   The serving size is very generous, great for people like me, who love to eat!  The skinny for this dreamy fruit salad meal,339 calories, 9 grams of fat and 9 Weight Watchers POINTS PLUS.  The fat mostly comes from the heart healthy walnuts.  Walnuts are a delicious way to add extra nutrition, flavor and crunch to a dish.  So start eating healthy today.  And best of all…no cooking required!

Prep Time: 10 minutes


Ingredients

2 cups seedless watermelon, cut into chunks

½ cup fresh strawberries, hulled and sliced

½ cup fresh blueberries

½ cup Knudsen’s Low-fat Cottage Cheese or your favorite

1 tablespoon walnuts or almonds, chopped

1 tablespoon dried blueberries, cranberries or raisins


Instructions

1. In a cereal size bowl, add watermelon, strawberries and blueberries.

2. Top with a ½ cup serving of cottage cheese.

3. Sprinkle with walnuts and dried blueberries.

Makes 1 serving


Healthy Benefits

Watermelon not only helps to quench your thirst, it’s a good source of beta carotene, vitamin C, lycopene, potassium and iron.

Strawberries are super low in calories, sodium and are a great source of vitamin C and fiber.

Blueberries are loaded with antioxidants and rank among the highest on a per servings basis. They’re an excellent source of vitamins C, K, fiber and manganese.

Reduced-fat cottage cheese is very low in fat, calories and cholesterol.  It’s a very good source of vitamins B12 and calcium.

Walnuts are a good source of omega-3 fatty acids.  They’re also rich in fiber, B vitamins, magnesium, and antioxidants.


Shopping Tips

Two of my favorite places to buy great tasting fruit besides a local Farmer’s Market are Trader Joe’s and Costco.  I bought the small seedless watermelon at Costco and it was the best I’ve ever tasted.

I’ve tried most brands of cottage cheese on the market and hands down Knudsen’s Low-fat Cottage Cheese (in the pink and white container) wins.  Use fat-free, if desired.

Trader’s sells bags of chopped walnuts and dried blueberries at great prices.  Both will last for several months, if stored in an airtight container.  The walnuts are best stored in the refrigerator.


Weight Watchers
(old points) 7

Weight Watchers POINTS PLUS
9

SKINNY FACTS: for 1 serving
339 calories, 9g fat, 21g protein, 50g carbs, 6g fiber, 471mg sodium, 43g sugar
FAT FACTS: the skinny and fat facts are the same for this recipe

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2 Responses to “A Luscious Summertime Fresh Fruit Salad Meal”

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