This hydrating fruit plate is a great way to start the day with vibrance and energy. Colorful, sweet, juicy, and satisfying, this breakfast will put you on track for a great day ahead.
The Small But Mighty Kiwi
Although today kiwis are associated with New Zealand (and got their modern name from the New Zealand kiwi bird, a small fuzzy brown bird that the fruit resembles), the kiwi fruit actually originated in China.
Kiwi has a vivid green color that brightens any meal to which it is added – even a meal like this one that is loaded with other colorful fruits. The flavor is unique; sweet, tart, and tropical.
Kiwi is an incredibly rich source of vitamin C, with just a single fruit often providing more than 100% of your vitamin C needs for the day. As many people know, vitamin C boosts the immune system, supports wound healing, and is a potent antioxidant. Kiwi also contains an enzyme called actinidin, which supports digestive health and has a gentle, natural laxative effect.
Mangos Make You Happy (And Healthy)
Mangos are one of the most beloved fruits on Earth. When they are in season and ripe, they are a sweet, juicy, velvety delicacy. They are delicious in sweet breakfasts like this one, as well as in savory foods such as mango salsa or chutney. But of course, it’s not just all about the taste (although if it was they would still be a win!)
Mangos are a potent source of beta-carotene, which the body converts into vitamin A, and vitamin C. This combination of vitamins A and C makes them a great “beauty food” because they support elasticity, hydration, and skin repair. And research shows that people who eat mangos regularly have a lower BMI, higher intake of vitamins and minerals, and better health outcomes. So join the club!
Berry Good For You
Berries are tiny nutritional powerhouses. They are hydrating, high in fiber, and among the highest antioxidant-rich foods on Earth, as evidenced by their bright colors. The bright colors come from compounds like anthocyanins, flavonoids, and polyphenols, which help reduce inflammation, support memory and reduce cognitive aging, lower risk factors of heart disease, and support healthy blood sugar levels.
Berries are easy to add to a meal because they are bite-size and don’t require any preparation like chopping or cooking. They are a great grab-and-go snack or quick sprinkle on top of a bowl like this one.
Cha-Cha-Chia!
Yes, the chia seeds in this recipe are indeed the same as what you saw on the chia pet commercials in the 90s, and maybe even had at your home!
Chia seeds are one of the richest plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Omega-3s are key for brain function, inflammation regulation, heart health, and hormone balance. Chia seeds are also high in soluble fiber, which supports healthy digestion and regularity, feeds beneficial gut bacteria as a probiotic, and helps stabilize blood sugar.
A wide variety of benefits from chia seeds are well-documented. For instance, a 2024 systematic review and meta-regression analysis of 14 randomized controlled trials showed that consuming chia seeds is also associated with a reduction in triglycerides, cholesterol levels, and blood pressure.
Tip: If you soak them in water or plant milk before adding them to a meal, they create a gel-like consistency often called “chia pudding” that you can spread over the fruit.
The Final Touch: A Dash of Cinnamon
Cinnamon is a classic breakfast addition. Cinnamon is sweet and spicy, and adds an element of warmth to a meal. It’s also one of the most ancient, beloved, and medicinal spices in the world!
Cinnamon is known for reducing blood sugar levels and improving insulin sensitivity, among other health improvements such as lower cholesterol and BMI (body mass index).
When you add it to your meals, don’t hold back. Enjoy the zest and know it is supporting your body in achieving optimal health.
Hydrating Fruit Plate
Ingredients
- 1 cup (180g) Kiwi, peeled and chopped - About 4 to 5 medium kiwis
- 2 cups (330g) Mango, chopped - About 2 medium mangos
- 1 cup (148g) Blueberries - About 1 dry pint fresh or 1 standard 10 oz frozen bag
- 1/2 cup (76g) Strawberries, sliced - About 4 to 5 large strawberries
- 1 cup (30g) Baby Spinach - About 2 large handfuls or ½ of a 5 oz bag
- 1 tbsp (10g) Chia Seeds, freshly ground - Available in spice jars
- 1/8 tsp (1g) Cinnamon, optional, - Available in spice jars
Instructions
- Rinse all of the fruit under lukewarm water.
- You can leave the skin on the kiwi if you wish (especially if you have access to organic kiwis), chop or slice to your liking.
- Peel the mango, place the mango on the cutting board and find the side that seems the tallest since the pit will be along that line - hold the mango so you won’t cut your fingers while you slice through the fleshy part cutting as close as you can to the pit. You should have two large halves, chop these up into bite sized pieces and cut the remaining fleshy parts around the pit.
- Leave the blueberries whole. Remove the green stem on the strawberries by cutting off the top or simply pulling the leaves outwards. Slice the strawberries into thin strips
- Place all ingredients onto a big plate or bowl.
- Sprinkle chia seeds, cinnamon, or other spices on your fruit.
Notes
- No Fresh Mango: If you don't have fresh mango, you can use frozen mango. If you don't have either fresh or frozen mango, you can use banana, pears, or pineapple in place of mango for this recipe.