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This Low Oxalate Winter Fruit Salad takes the guess work out of what fruits you can eat on a low or medium oxalate diet. Not only that, this fruit salad is so special and delicious. I’m the only one in my family who’s on a medium oxalate diet, but everyone LOVED this salad.
Sometimes when you’re forced to put ingredients together due to restrictions, you end up with a genius combination you wouldn’t have found otherwise!
If you’re on another restricted diet in addition to reducing oxalates, let me know in the Comments below how to adjust the recipe for your needs, (for example, the VAD version of this recipe). Otherwise, it’s perfect for most real food diets: Paleo, AIP, Vegan, Gluten-free and more.
Enjoy this ridiculously special Low Oxalate Salad and the feeling of freedom you have eating such yumminess.
Want to learn more about the Low or Medium Oxalate way of eating? Find out more in these articles:
- Low Oxalate Food List (with free printable PDF)
- Low Oxalate Fruit List (with free printable PDF)
- Low Oxalate and Low Salicylate Food List (with free printable PDF)
- Low Histamine and Low Oxalate Food List (with free printable)
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Ingredients in Low Oxalate Winter Fruit Salad
When I designed this salad, I chose to use some frozen fruits.
For example, we have a fig tree, and after the last setting, we always freeze the abundance of extra figs so we can enjoy them all winter. This salad was a perfect place to use the figs. And many grocery stores now carry frozen figs in their fruit freezer section. However, if you can’t find figs — or want to omit another fruit — that’s okay: This salad has such an abundance of fruits; it won’t hurt it to omit one or two that don’t work for you.
- apples — See the varieties to use in the main Recipe card below.
- blueberries, strawberries and/or cherries — frozen and defrosted
- fresh pineapple
- dates
- figs
- persimmon — These are easiest and best to find fresh in November. Choose Fuyu variety.
- banana
- fresh mint
- fresh lime juice
- agave nectar, or maple syrup — Some will ask if the sweetener is necessary. It isn’t, but definitely include it if you can — like, if you’re serving it to others, because: Combined with the fresh lime juice, it’s the dressing that takes this salad up a notch and heightens all the flavors. Keep it in if you can.
- Of course: If you need to avoid all sweeteners, good for you. Just enjoy the fruits you can have.
How to make Low Oxalate Winter Fruit Salad
- Combine prepared fruits and fresh mint in large mixing bowl: apple slices, berries (sliced if larger), pineapple cut up, dates chopped, figs sliced, optional persimmon, fresh mint leaves and banana if you’re going to serve immediately; otherwise, wait until shortly before serving to add banana.
- Add lime juice and agave/maple syrup, and toss to coat well.
- Serve, or place in fridge loosely covered for up to a few hours before serving.
Low Oxalate Winter Fruit Salad (refined sugar-free)
Equipment
Ingredients
- 2 whole apples (or 1-½ apples if they're big) Gala, Fuji, Pink Lady or Granny Smith, peeled, sliced and slices cut in half
- 1 cup blueberries strawberries and/or cherries (I used all three), frozen and defrosted (If using strawberries or cherries, cut in half, or in slices for larger strawberries)
- 1-½ cups pineapple fresh, cut into bite-size pieces
- 2 large dates chopped
- 5 figs frozen fresh, or fresh, sliced
- 1 whole Fuyu persimmon peeled, sliced and slices cut in half (These are easiest and best to find fresh in November.)
- 2 Tablespoons mint fresh, chopped or sliced, or use small leaves
- 1 banana Add just before serving to prevent browning.
- 2 Tablespoons lime juice fresh
- 1 Tablespoon agave nectar or maple syrup
Instructions
- Combine prepared fruits and fresh mint in large mixing bowl: apple slices, berries (sliced if larger), pineapple cut up, dates chopped, figs sliced, optional Fuyu persimmon (if available), fresh mint leaves and banana if you're going to serve immediately; otherwise, wait until shortly before serving to add banana.
- Add lime juice and agave/maple syrup, and toss to coat well.
- Serve, or place in fridge loosely covered for up to a few hours before serving.
Nutrition
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Sally Avery says
I’d love to know the VAD modifications to this yummy recipe! Thanks, Megan.
Megan says
Sure, Sally: Omit any fruits that are high in vitamin A or that slow detox: cherries, pineapple and persimmon. The sweetener is optional, so you can decide if your body can handle it. 🙂