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muskmelon grapefruit prune salad | IBS friendly salad | low fodmap salad | kharbooja grapefruit salad |
Tarla Dalal
01 March, 2017
Table of Content
About Muskmelon Grapefruit And Prune Salad, Ibs Recipe
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Ingredients
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Methods
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How to make Muskmelon Grapefruit and Prune Salad
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Nutrient values
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muskmelon grapefruit prune salad | IBS friendly salad | low fodmap salad | kharbooja grapefruit salad |
Muskmelon Grapefruit Prune Salad, also known as Kharbooja Grapefruit Salad, is a refreshing, juicy, and nutrient-rich bowl of wellness. Packed with hydrating muskmelon, tangy grapefruit segments, sweet prunes, and crunchy sunflower seeds, this salad brings together contrasting textures and flavors in a delightful way. The natural sweetness of muskmelon balances the tartness of grapefruit beautifully, while prunes add depth and chewiness. With a simple seasoning of salt and freshly ground black pepper, this salad becomes a vibrant and satisfying mix of freshness and nourishment.
This salad is not only delicious but also rich in vitamin C, potassium, antioxidants, and fiber, thanks to its wholesome fruit base. Sunflower seeds add healthy fats, magnesium, and vitamin E, which contribute to skin health and immunity. Since the recipe uses no added sugar or dressing, it remains light, low in calories, and incredibly hydrating—ideal for hot days or as a refreshing side dish. Served immediately, it offers crunch, juiciness, and tang in every bite, making it suitable for both everyday meals and special occasions.
For those dealing with IBS (Irritable Bowel Syndrome), this salad can be beneficial when eaten in moderation. Muskmelon is generally considered Low FODMAP, making it gentle on digestion. Grapefruit is also low FODMAP when consumed in controlled portions. However, prunes are high in sorbitol, which can trigger symptoms in some IBS individuals, so they should be consumed in very small amounts or removed if sensitive. The salad remains IBS-friendlyas long as prunes are adjusted based on personal tolerance.
From a health perspective, this salad can be a great addition to a diabetic, heart-friendly, and weight-conscious diet—with a few considerations. Muskmelon and grapefruit are low in calories, high in water, and rich in fiber, helping regulate hunger and improve metabolism. Grapefruit may even help improve insulin sensitivity in some people. However, prunes have natural sugars, so diabetics should keep portions small or reduce prune quantity.
For heart health, the potassium in muskmelon and grapefruit supports healthy blood pressure, while sunflower seeds provide heart-friendly fats. The absence of added sugar and oil makes this salad naturally light and cardioprotective.
For overweight individuals, this salad is excellent because it is low calorie, filling, hydrating, and rich in fiber, helping control cravings. The combination of fruits and seeds boosts satiety without adding heaviness, making this Muskmelon Grapefruit Prune Salad a refreshing, nutritious, and weight-friendly choice.
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Soaking Time
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Preparation Time
15 Mins
Cooking Time
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Baking Time
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Baking Temperature
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Sprouting Time
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Total Time
15 Mins
Makes
2 servings
Ingredients
for muskmelon grapefruit prune salad
1 cup muskmelon (kharbooja) cubes
3/4 cup grapefruit segments
1/4 cup chopped prunes
2 tsp sunflower seeds (surajmukhi ke beej)
salt and freshly ground black pepper (kalimirch) to taste
Method
for muskmelon grapefruit prune salad
- Combine all the ingredients in a deep bowl and toss well.
- Serve muskmelon grapefruit prune salad immediately.
Muskmelon Grapefruit and Prune Salad, Ibs Recipe recipe with step by step photos
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To make the Muskmelon Grapefruit and Prune Salad, Ibs Recipe, in a deep bowl, put 1 cup muskmelon (kharbooja) cubes, 3/4 cup grapefruit segments, 1/4 cup chopped prunes, 2 tsp sunflower seeds (surajmukhi ke beej), freshly ground black pepper (kalimirch), salt to taste and toss well.
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Serve Muskmelon Grapefruit and Prune Salad, Ibs Recipe immediately.
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Muskmelon Grapefruit and Prune Salad, Ibs Recipe.
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Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 70 cal |
| Protein | 1.6 g |
| Carbohydrates | 12.2 g |
| Fiber | 1.9 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Sodium | 78.7 mg |
Click here to view Calories for Muskmelon Grapefruit and Prune Salad, Ibs Recipe
The Nutrient info is complete
Nisha
Feb. 5, 2014, 9:52 p.m.
A salad with a perfect blend of salt, sweetness and tanginess. Addition of sunflower seeds gives a good crucnh... Loved this filling salad.
