Fruit Salad With Citrus, Apricots, and Blueberries

Start to Finish: 10 minutes

Servings: 2

This fruit salad pairs blueberries and dried apricots, which supply modest amounts of nonheme iron, with vitamin-C-rich citrus and strawberries in the same bowl. Eating vitamin C alongside plant-based iron sources .

For people with hemophilia, blood loss from bleeding episodes could gradually deplete iron stores over time. Iron-deficiency anemia can cause symptoms like headaches and fatigue. Eating a balanced diet with plenty of iron can support overall health.

Ingredients

• 1 cup fresh strawberries
• 1 medium navel orange, peeled and segmented
• 1 medium kiwi
• ½ cup fresh blueberries, rinsed
• ¼ cup dried apricots, thinly sliced
• 2 tablespoons fresh lemon juice
• 1 teaspoon pure honey
• 1 tablespoon fresh mint leaves, finely torn (optional)
• 1 tablespoon raw pumpkin seeds (to finish)

Instructions

1. Wash all fresh fruit thoroughly under cool running water and dry gently with a clean kitchen towel or paper towels.
2. Hull the strawberries by inserting the tip of a small paring knife at an angle around the green hull and twisting it out. Halve each strawberry lengthwise and place them in a large mixing bowl.
3. Peel the orange and carefully separate it into individual segments. If any segments have thick white pith remaining, remove it with your fingers. Add the orange segments to the bowl.
4. Peel the kiwi using a vegetable peeler or by slicing off both ends and sliding the peeler around the circumference of the fruit. Slice the peeled kiwi into rounds approximately ¼ inch thick and add to the bowl.
5. Add blueberries to the bowl with the other fruit.
6. Using a sharp knife, slice the dried apricots into thin strips and add them to the bowl.
7. In a small bowl, whisk together the fresh lemon juice and honey until the honey is fully dissolved into the lemon juice.
8. Pour the lemon and honey dressing over all of the fruit in the bowl.
9. Gently toss the fruit using a large spoon or rubber spatula, turning from the bottom up so the dressing coats every piece without breaking apart the softer fruit.
10. If using fresh mint, scatter the torn leaves over the top of the salad and toss once more very gently.
11. Divide the fruit salad between 2 bowls or plates and sprinkle ½ tablespoon of raw pumpkin seeds over each serving for added iron and a gentle crunch.
12. Serve immediately for the best texture.

Nutritional information (per serving): Calories: 200 | Protein: 4 grams | Carbohydrates: 44 grams | Fiber: 7 grams | Fat: 3 grams | Sodium: 10 milligrams

Suitable for: Dairy-free diet, egg-free diet, gluten-free diet, hemophilia-supportive diet, low-sodium diet, vegetarian diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements
2. Vitamins and Minerals — National Bleeding Disorders Foundation, Steps for Living

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