Frutas da Estação

Frutas da Estação is a vibrant Brazilian breakfast dish that showcases seasonal fruits tossed with a drizzle of honey and a sprinkle of nuts, offering a refreshing start to the day. This healthy and colorful bowl not only pleases the eye but also provides a burst of natural flavors and nutrients.

Ingredients

• Papaya - 100 grams
• Mango - 100 grams
• Pineapple - 100 grams
• Banana - 100 grams
• Honey - 2 tablespoons
• Chopped nuts (almonds or walnuts) - 30 grams
• Chia seeds - 2 tablespoons
• Fresh mint leaves - for garnish

Steps

1. Wash and peel the papaya, mango, and pineapple. Cut all the fruits into bite-sized pieces.
2. Place the chopped fruits in a large mixing bowl.
3. Slice the banana and add it to the bowl with the other fruits.
4. Drizzle the honey over the fruit mixture and gently toss to combine.
5. Sprinkle the chopped nuts and chia seeds over the fruits and mix lightly.
6. Serve the fruit salad in bowls and garnish with fresh mint leaves.

Nutrition

• Calories: 250
• Protein: 4 g
• Carbs: 60 g
• Fiber: 7 g
• Sugar: 35 g
• Sodium: 5 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and antioxidants from the seasonal fruits.
• High in fiber, promoting digestive health.
• Provides healthy fats from nuts, supporting heart health.

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