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Canadian Summertime Fruit Salad with Vanilla Maple Yogurt Dressing

Makes 4 servings

Take advantage of the marvelous fresh, colorful and tasty berries available in many parts of Canada during the summer. This is an ideal breakfast treat, and is perfect for a light dessert as well.

 
1 cup blueberries 250 mL
1 cup raspberries 250 mL
1 cup sliced strawberries 250 mL
1 cup blackberries or Saskatoon berries 250 mL
1⁄4 cup toasted finely chopped hazelnuts (optional) 60 mL

Vanilla Maple Yogurt Dressing


1⁄4 cup low-fat vanilla yogurt 60 mL
1⁄4 cup light sour cream 60 mL
1 tbsp pure maple syrup 15 mL
Pinch ground cinnamon Pinch
  1. In a bowl, gently combine blueberries, raspberries, strawberries and blackberries.
  2. Dressing: In a small bowl, combine yogurt, sour cream, maple syrup and cinnamon. Use immediately or cover and refrigerate for up to 3 days.
  3. Place 1 cup (250 mL) berry mixture in each serving bowl. Top each with 2 tbsp (30 mL) dressing and 2 tsp (10 mL) hazelnuts (if using).

© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

Kid Approved

Tip

This fantastic dressing can also be used as a dip for fruit, as a topping for cereal or as a light sauce for crêpes or pancakes. It works well with regular sour cream too. You’ll get two servings of Vegetables and Fruit from a serving of this pretty salad.

Serving Idea

Make a yogurt parfait by layering this fruit salad with Great Grains, Fruit and Nut Granola with Honey and Almond Butter (page 36) and Vanilla Maple Yogurt Dressing.

Nutrients per serving

Calories 104
Fat 1.5 g
Saturated Fats 0.6 g
Sodium 26 mg (1 % DV)
Carbohydrate 22 g
Fibre 6 g (24 % DV)
Protein 3 g
Calcium 87 mg (8 % DV)
Iron 0.8 mg (6 % DV)

High in Vitamin C  

Diabetes Food Choice Values:
1 Carbohydrate
1⁄2 Fat

Copyright © Dietitians of Canada 2012. All rights reserved.