Fresh Pineapple & Mint Salad

This fresh pineapple and mint salad is wonderfully light and refreshing, an ideal palate cleanser after a rich meal or cooling after spicy food.

We have taken sweet juicy pineapple and added some fresh aromatic mint and sweet maple syrup for an unforgettable tropical fruit salad to finish off dinner.

Variations to try

• Use sweet summer basil instead of mint.
• Try some cilantro/coriander with some added lime zest.
• Try adding coconut flakes for some tropical flavour.

How to tell if a pineapple is ripe

Ripe pineapples are heavy with fresh-looking leaves, do not choose pineapples with bruising or dark spots as they are likely spoiled. They should smell sweet, the ones that smell fermented and almost beer like are overripe.

Can I Use Canned Pineapple for this Salad?

I really wouldn’t recommend using canned pineapples for this salad at all as they are just way too sweet.

They have been packed in juice and are full of sugar, are high in carbs and have more calories. The canning process also destroys many of the nutrients that can be found in fresh pineapples including a key anti-inflammatory enzyme called bromelain. 

How to cut pineapple

1. Lay the pineapple on its side, hold it firmly and cut off the crown and bottom.
2. Stand the pineapple up and, slice the prickly skin away, cutting from top to bottom.
3. There will be brown circular “eyes” left in the pineapple flesh which are inedible. Use a small paring knife to gouge them out.
4. Slice your pineapple in half or quarters and cut out the tough central core and discard.

To Make the salad

1. Cut the pineapple into bite-sized wedges.
2. Wash your mint, shake to,remove,excess water then chop.
3. Add all the ingredients to a mixing bowl and toss to combine.
4. Taste adjust seasonings according to your personal preferences.

Tips and tricks

• Cut the pineapple the day before
• Keep chilled until the last minute
• Can be made several hours ahead
• Make sure to use fresh pineapple as tinned is too sweet

What to do with Leftovers

1. This salad will still be tasty even after a couple of days in the fridge, but your mint may discolour slightly.
2. Drain the juices from the salad and heat in a pan, then put over some pancake batter for some tropical pancakes.
3. Chops up and add some chilli, and onion for a salsa great with grilled chicken or pork.
4. Add the drained salad on top plain sweet muffins and then bake them.

Some sweet salads to try:

Fresh Pineapple & Mint Salad

This fresh pineapple and mint salad is wonderfully light and refreshing, an ideal palate cleanser after a rich meal or cooling after spicy food.

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Prep Time: 15 minutes

Cook Time: 0 minutes

Total Time: 15 minutes

(Times are an estimate and will depend on your skill level)

Course: Dessert, Salad

Cuisine: Australian

Keyword: dairy-free, Easy, vegan, vegetarian

Servings: 4 as dessert

Calories: 137kcal

Ingredients

• 850 grams fresh pineapple
• ½ cup mint leaves
• 2 tbsps maple syrup

Metric – Imperial

Instructions

• First cut the crown and stem from the pineapple, then peel using a sharp knife. Cut into quarters and then remove the core and any “eyes” that you find. Cut into bite sized wedges.
• Wash the mint leaves, shake to remove excess water, then chop.
• Add all the salad ingredients to a large mixing bowl and stir until combined.
• Arrange in a salad platter or bowl, place in your fridge to chill until you are ready to serve.

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Nutrition Facts

Fresh Pineapple & Mint Salad

Amount Per Serving

Calories 137 Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 1g6%

Sodium 5mg0%

Potassium 286mg8%

Carbohydrates 35g12%

Fiber 3g13%

Sugar 27g30%

Protein 1g2%

Vitamin A 362IU7%

Vitamin C 103mg125%

Calcium 52mg5%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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