• prep: 20 min
  • cook: 15 min
  • total: 35 min
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  • servings:
  • Summary

    If you can't get your hands on honeydew and cantaloupe this salad is spectacular with watermelon too! Be sure to calculate the 1 hour marinating time into your prep time for this salad - it's important that the fruit is infused with the simple syrup.

    Ingredients

    • ¼ cup toasted almonds
    • ? cup water
    • ? cup fresh lime juice
    • ½ cup sugar
    • 300 grams ( about 2 cups) diced cantaloupe
    • 200 grams ( about 1½ cups) diced honeydew
    • 1 pint blackberries
    • 1 plum, sliced thin
    • ¼ cup fresh mint, chiffonade
    • ½ cup Manitoba Harvest Hemp Hearts

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 5
    • Amount Per Serving
    • Calories: 307 % Daily Value *
    • Total Fat: 12 g 19.14%
    • Saturated Fat: 1 g 4.26%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 18 mg 0.76%
    • Calcium: 98 mg 9.79%
    • Potassium: 386 mg 11.03%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 9.38%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 51 g %
    • Dietary Fiber: 8 g 32.35%
    • Sugar: 40 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 46.09%
    • Vitamin C 87.51%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq