Recipes · American · Salads
Ambrosia (Citrus and Coconut Fruit Salad)
One serving has 384 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (48%), vitamin C (38%) and copper (33%). Ready in 25 minutes.
- Preparation: 25 min
- Makes: 1 serving (235 g)
- Difficulty: Easy
- Diets: Gluten-free
- Contains: dairy, gelatin, nut
Ingredients
- 80 g Mandarins, raw
- 70 g Pineapple, canned
- 15 g Coconut, shredded, sweetened
- 20 g Marshmallows
- 30 g Sour cream
- 10 g Candied fruit
- 10 g Pecans
Method
- Drain the mandarin oranges and pineapple chunks well and place them in a mixing bowl.
- Fold in the sour cream until the fruit is lightly coated.
- Add the shredded coconut, mini marshmallows, chopped candied cherries and pecans, and stir gently to combine.
- Cover and chill for at least 30 minutes so the flavors meld and the marshmallows soften slightly.
- Spoon into a bowl and serve cold as a salad or light dessert.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 384 kcal | 18% |
| Carbohydrates | 56 g | |
| Water | 156 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0.03 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.22 g | |
| Lysine | 0.17 g | |
| Methionine | 0.05 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.13 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.15 g | |
| Histidine | 0.08 g | |
| Fat | 18.7 g | |
| Monounsaturated | 5.8 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 8.4 g | |
| Trans-Fats | 0.24 g | |
| Cholesterol | 17.7 mg | |
| Calcium | 82.8 mg | 8% |
| Copper | 0.3 mg | 33% |
| Iron | 0.94 mg | 5% |
| Magnesium | 43.5 mg | 14% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 89.5 mg | 13% |
| Potassium | 355 mg | 8% |
| Selenium | 4.8 µg | 9% |
| Sodium | 76.7 mg | |
| Zinc | 0.96 mg | 12% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 0.73 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 21.7 µg | 5% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 25 mg | 6% |
| Vitamin A | 66.9 µg | 10% |
| Vitamin C | 28.4 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.49 mg | 3% |
| Vitamin K | 1.4 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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