Estimated Nutrition (whole recipe, rough)
Counts 14 of 18 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Apple | 1 medium (182g) | 95 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Tofu | 100g firm | 76 |
| Grape | 1/2 cup (76g) | 62 |
| Orange | 1 medium (131g) | 62 |
| Cantaloupe | 1 cup diced (160g) | 53 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Strawberry | 1 cup (152g) | 49 |
| Watermelon | 1 cup diced (152g) | 46 |
| Kiwi | 1 medium (69g) | 42 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Vanilla | 1 tsp extract (4ml) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Melon | not in our table | 0 |
| Fruit | not in our table | 0 |
| Tangerine | not in our table | 0 |
| Arrowroot | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 a pineapple
- 1/2 a honeydew melon or cantaloupe
- 2 cups watermelon, cut into chunks
- 1 cup seedless grapes, red or green
- 1 cup strawberries, halved
- 2 kiwi fruits
- 1 apple
- 2 oranges or tangerines
- juice of one fresh lemon
- Tofu Fruit Dressing
- 225 grams (about 8 oz) soft unflavoured tofu
- 4-6 tbsp maple syrup
- 1-2 tsp vanilla
- 2-3 tsp arrowroot flour or cornstarch (for thickening...but it's optional)
- 1/2 tsp cinnamon (optional)
- =
Directions
Prepare all the fruit by peeling, coring (if necessary) and cutting it into chunks or slices as desired. Toss together in a large bowl with the lemon juice (to keep it from discolouring); OR you can arrange the different fruits on a large platter and use the tofu dressing as a dip.
Rinse the tofu well and dry thoroughly between several layers of paper towels or clean cloth towels. Break the tofu into small pieces and put in your blender or food processor. Add the remaining ingredients (except the arrowroot powder or cornstarch) and blend. Taste and adjust the sweetener if desired, then blend again. Add the arrowroot or cornstarch to thicken, if desired, and blend yet again. Chill thoroughly, then toss into the fruit salad, or use as a fruit dip. This recipe also works well as a "whipped cream" on whatever your heart desires.