Summer Fruit Salad with Creamy Orange Dressing

Servings: 6
Prep: 30 minutes


Summary:  XXXX

It's that happy time of year when fresh ripe fruit of all kinds is available at grocery stores or farmers' markets.

What could be better than a fruit salad topped with a creamy orange ambrosia dressing?

This salad has some perennial favoritesblueberries, melon, grapes and pineapplethat also offer vitamins, minerals and cancer-fighting phytochemicals.

And it's perfect if you crave something sweet now and then without adding sugar! 

Per Serving: 83 calories, 1 g total fat (<1 g saturated fat), 16 g carbohydrate, 3 g protein, 2 g dietary fiber, 277 mg sodium.

Reprinted with permission from the American Institute for Cancer Research. View more recipes at


Ingredients:  XXXX

1 medium organic navel orange
1/2 cup small-curd cottage cheese
2 tsp. balsamic vinegar, preferably white
1/2 tsp. salt
2-3 drops hot pepper sauce
1 cup blueberries
1 cup honeydew melon cut into 1-inch pieces
1/2 cup red grapes halved lengthwise
1/2 cup fresh pineapple cut into 1/2-inch pieces
1 medium peach or nectarine cut into 3/4-inch slices, then cut each slice in thirds
6 Boston lettuce leaves, for garnish
1 Tbsp. reduced-fat or regular unsweetened shredded coconut, for garnish


Preparation:  XXXX

  1. Using swivel-blade peeler, remove two 1-inch x 2-inch strips of zest from orange.
  2. Chop zest and set aside.
  3. Slice off top and bottom of orange.
  4. Stand orange on one end and cut away peel and white pith.
  5. Cut orange in half vertically and put one half aside.
  6. Holding other half of orange over bowl of mini food processor, slip knife between flesh and membrane on each side of segments to release flesh.
  7. Squeeze remaining membrane juice into bowl.
  8. Pulse processor 3 or 4 times to coarsely chop orange.
  9. Add cottage cheese, vinegar and salt and whirl until dressing is an almost smooth puree.
  10. Add chopped zest, 2 or 3 drops hot sauce and whirl to combine.
  11. In mixing bowl, add blueberries, melon, grapes, pineapple and peach or nectarine.
  12. Mix fruit with 1/2 cup dressing.
  13. (Refrigerate leftover dressing up to 24 hours as dip for celery and carrot sticks or apple slices.)
  14. Line platter with lettuce and spoon fruit salad on top.
  15. Cut remaining orange half crosswise and arrange slices around fruit salad.
  16. Sprinkle coconut on fruit salad.