Cold Fruit Sushi with Honey Dipping Sauce

Cold Fruit Sushi with Honey Dipping Sauce: How to Create this Delicious Recipe

If you want to have a quick grab of lunch in a nearby fast-food joint, chances are, you are adding weight and losing nutrients. Anything that comes from fast-food is saturated with unhealthy fat and calories but low on essential nutrients. But with this fruit sushi treat, you get more for less!

It’s easy to prepare with ingredients readily available from the market. It can be a complimentary treat to satisfy cravings without sacrificing your diet. This easy to do recipe is easy on the taste, light on the stomach, and full of nutrients your body will thank you for.

Looking for a quick fix to curb your cravings for a Japanese delicacy?  This cold fruit sushi with honey dipping sauce can be done in as little as 8 minutes! With only a few ingredients, you get a tasty and healthy meal in one go.

If you’re looking into an affordable yet healthy treat, a quick fresh fruit meal is the right choice. Gathering these ingredients cost less than $3 per serving and still get essential nutrients needed for your body. Not only that, if you need to have a quick appetizer for a small gathering in your home or apartment, you can easily whip up this delicious side dish that everyone will enjoy.

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Cold Fruit Sushi with Honey Dipping Sauce: How to Create this Delicious Recipe
Finished from work and got no time to whip up a full meal? Try this recipe. For those following a gluten-free, dairy-free, primal, and caveman diet, you get protein, fat, and around 300 calories packed in one serving. Having friends along? This recipe can create up to 4 servings.
  1. Place a parchment paper on a flat counter board to lay down the fruits. Take out the melons and pineapple and cut the bottom and the top parts. Place them upright on the counter board.
  2. With a sharp knife, take out the rind and the cut the melons lengthwise. Cut the fruit into thin slices of the same manner (you’ll be able to come up with 24 slices from one melon).
  3. For the pineapple, cut it lengthwise into 1/8-inch slices. Pile these thin slices and cut it into smaller pieces like matchsticks.
  4. Place collected juices in with the honey and stir. Set aside for use later.
  5. In assembling the sushi, you need to lay the sliced melons vertically. Then, take 3 pineapple matchstick slices on top of the melon horizontally. The sticks should touch the edge of the melon for it to hold. Roll the ensemble together firmly.
  6. Cut the base of the roll to keep it stable when placed upright.
  7. Squeeze some lemon juice over the sushi and place them in the fridge while waiting for it to be served.
Recipe Notes

Cold Fruit Sushi with Honey Dipping Sauce and Its Nutritional Benefits

Each serving is packed with nutrients that your body needs.

Want to indulge in a diet? This is a great treat! It’s high in fiber but low in sodium making it a good snack to munch on as well. You get the following when you consume 4 servings of this preparation:

  • 244  calories
  • 1 gram of fat
  • 63 grams of carbohydrates
  • 3  grams of protein
  • 48 mg. of  calcium
  • 59 mg. of magnesium
  • 1055 mg. of potassium
  • 167 mg. of Vitamin C
  • Zero cholesterol
  • Micro-percentages of Vitamin A, B1, B2, B6, E, K, and Niacin

Benefits of Honeydew Melon

Cold Fruit Sushi with Honey Dipping Sauce 1

Also known as winter melons, this fruit is one of the sweetest of all the melon varieties.

Just like most melons, it is high in water content with high sources of potassium, Vitamin C and A. This fruit also contain other vitamins such as thiamine, Vitamin B6, Pantothenic acid, and Niacin. It also contains minerals such as copper, magnesium, and copper that is also needed by your body.

A cup of honeydew melon contains about 61 calories, a gram of protein, a little bit of fat and about 15 grams fiber.

Potassium found in honeydew melons is important for nerve and muscle function. It also maintains a healthy blood pressure. A study done by Colorado State University Extension revealed that a potassium-rich diet may decrease hypertension risk. In comparison with bananas, honeydew melons have a lower calorie count making this a good choice. It also gets you the same amount of potassium.

Vitamin C in honeydew melon helps in the creation and maintenance of soft tissue, bones, and skin in the body. It also contains an antioxidant component that helps fight off free radicals. These free radicals are the major cause of aging and cancer. Vitamin C may also reduce the risk for a heart attack, stroke, gout, and cataracts in a research done by Linus Pauling Institute (Oregon State University).

Benefits of Cantaloupe

Cold Fruit Sushi with Honey Dipping Sauce 2

This fruit also belongs to the melon family packed with essential nutrients and vitamins.

Also known as muskmelon, cantaloupes have high sources of beta-carotene, folate, potassium, fiber, water, and Vitamin C.

Cantaloupes offer higher beta-carotene content compared to oranges, mangoes, grapefruit, apricots, peaches, tangerines, and nectarines. In one study, it showed that it has a similar amount of beta-carotene to that of a carrot. This nutrient could also act as a powerful antioxidant agent to fight off free radicals once processed.

A cup of cantaloupe may contain more than the recommended Vitamin C daily value (DV). Furthermore, Mayo Clinic pointed out that it can also increase production of collagen for the bones, muscles, and cartilages.

Also known as Vitamin B9, it is important for a pregnant woman’s diet. This vitamin is needed in developing the baby’s nervous system and keep it healthy. By eating two cups of cantaloupe, pregnant women can get 74 micrograms of folate.

While folate may offer protection against cancer, it may only be useful during the early stages of cancer. It is, however, increases production of free radicals for those who on the later stages.

Those who eat any melon will expect higher water intake from these fruits. If you’re not usually into drinking water, eating cantaloupes could be a better alternative. For hot summer days, eating cantaloupes may provide some hydration.

Benefits of Pineapple

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One cup of pineapple chunks (approx. 165 grams) will contain the following: 82.5 calories, 1 gram of protein, 1.7 grams of fat (the good ones!), 2.3 grams of fiber, 131% of vitamin C (RDI), 76% manganese (RDI), and other essential nutrients like potassium, magnesium, thiamine, copper, niacin, and iron in small doses.

Along with Vitamin C, pineapples have antioxidants such as flavonoids and phenolic acids. It is also known to fight free radicals that weaken the immune system and also causes chronic inflammation.

Bromelain contained in pineapples helps digestion. Furthermore, bromelain acts as proteases to break down protein molecules. These smaller peptides and amino acids can then be easily absorbed in the intestines. For those with insufficient pancreatic functions, this is helpful in facilitating digestion of food.

Final Thoughts

With this easy recipe, you will surely get to enjoy the benefits of a satisfied appetite and good food diet. You can easily do this at home over the weekend and much on them whenever you feel hungry. You can also start with this cold fruit sushi with honey dipping sauce to complement your current meal plan too!

Did you like this food recipe? Got better ways to make this tastier? Let us know your thoughts in the comment section!

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