Fruit Salad

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The 1:00 p.m. snack — everyone knows it’s important, but very few people actually have it.
And that’s a mistake.
This is exactly when energy levels start to drop and cravings for sweets or coffee kick in. A simple fruit snack can help stabilise blood sugar levels, support brain function, and prevent overeating later in the evening.
Fruit Salad
Ingredients:
Tart apple — ~150 g (1 medium)
Small pear — ~130 g (1 small)
Thick yoghurt or Skyr — ~60 g (2 tablespoons)
Walnuts — ~5 g (1 teaspoon)
White sesame seeds — ~6 g (2 teaspoons)
Cinnamon — ~2 g (1–1.5 teaspoons)
How to prepare (nothing new or unusual but very healthy):
Dice the apple and pear.
Add the yoghurt or Skyr.
Sprinkle with chopped walnuts, sesame seeds, and cinnamon.
Gently mix — and your snack is ready.
Nutritional value (approx. per serving):
Calories: ~230–250 kcal
Protein: ~9 g
Fat: ~8 g
Carbohydrates: ~36 g
Fiber: ~8 g
Calcium: ~180 mg
Potassium: ~520 mg
Why it’s good for you:
🍎 Fruits provide fiber for digestion and stable blood sugar
🥛 Yogurt / Skyr adds protein and calcium for satiety
🌰 Walnuts & sesame supply healthy fats for the brain and heart
🌿 Cinnamon helps reduce sugar cravings
A light, naturally sweet, and smart snack — exactly what your body needs in the middle of the day.

If you enjoyed this recipe, explore more healthy recipes on Tessa Diet, including nutritious breakfasts, balanced lunches, light dinners, and wholesome desserts designed for simple everyday cooking.

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