The 12 Day Fruit Salad Challenge That Naturally Boosts Your Body's Immunity

Your immune system protects your body against disease, infection from viruses and bacteria, as well as helps you recover after an injury or surgery. Eating a diet high in wholesome, fresh fruits (and vegetables) is essential for good health and can reduce your risk of health issues like cancer, heart disease, inflammation, and diabetes.

Fresh fruit is the perfect natural source of daily, essential vitamins and minerals needed for overall good health and naturally boosting your body's immunity. Most fruits are high in dietary fibre which helps to keep you regular, supports gut health and helps balance your body weight. A healthy, happy gut has been proven to be directly related to a healthy immune system, so ensuring you consume enough vitamin-rich foods in your diet is very important especially during cold and flu season.

Fruits also provide your body with a wide range of health-boosting antioxidants, including flavonoids. Flavonoids are the largest group of phytonutrients, with more than 6,000 types and are found mainly in the fruit and vegetables we eat. Scientistic nutritional studies have found that certain flavonoids have antihistamine, antimicrobial, memory- and even mood-enhancing properties. We need these to ensure our immune systems are strong, especially through to cooler months.

Here is my roundup of 12 deliciously nutritious fruit bowls to try to help boost your immunity and feel your best. I suggest you gather a few friends and go in together to do a 12 day "fruit bowl challenge" as we ease into autumn. Protect your body and feel great while doing it.

RELATED: Get Your Copy ... The 10 Ways To Repair Gut Health eBook

1. Fruit Bowl With Coconut Cacao Drizzle

Oh my yum, this bowl of deliciousness is so easy to make and bursting with flavour. The drizzle is made from coconut oil and raw cacao, two superfoods loaded with antioxidants.

This bowl of yum makes a great meal for breakfast or anytime, and combines the natural sweetness of bananas, grapes and cherries with high fibre apple, dragon fruit, kiwi and mango. A optional drizzle of raw cacao chocolate sauce takes this recipe from breakfast to dessert in one delicious spoonful.

Raw Cacao Drizzle

To make the drizzle you will need:

  • 4 tbsp organic coconut oil, melted

  • 3 tbsp raw cacao chocolate powder

  • 1 tsp vanilla extract

  • 2 tbsp maple syrup, or organic, raw honey

In a bowl, whisk the ingredients together until well combined to form a thick liquid sauce. If it becomes thick, melt the coconut sauce again until you can combine all the ingredients. Coconut oil solidifies like butter in the fridge or in cool temperatures. Once made, drizzle over your fruit bowl guilt-free and enjoy!

Now Available In My Shop!

RELATED: A Sugar-Free Life & How To Do It Successfully

2. Breakfast Greens & Fruit Salad

If you thought salad was reserved for lunch and dinner, think again. I love making a fruit bowl up and arranging it on a bed of mesclun or spinach greens for added fibre and phytonutrients.

This is such an easy meal and filling too! It is perfect for those dieting or who are watching their weight, and provides you with an extra serving of greens. Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and dietary fibre but low in calories. Green leafy and cruciferous vegetables have also been proven to stimulate the immune system of the intestines by donating a gene that regulates the gut’s defense mechanisms.

TO MAKE: First line your bowl with fresh, organic greens such as spinach leaves, mesclun or shredded kale (de stemmed). Red cabbage is nice too if you like a bit of crunch and enjoy it raw. Chop whatever fruit you have on hand and lay it on the greens. I like to sprinkle some chia seeds over top for added fibre and omega-3s. So simple, and so good!

RELATED: Get Your Daily Dose Of Health Advice ...Click Here

Try These 3 Disease Fighting Recipes

I love treating dis-ease with natural medicine wherever possible. And a huge part of that treatment is prevention. A diet made up of lots of wholesome fruit and vegetables naturally supplies the body with the nutrients it needs for optimum health and to fight off common colds, the flu and support immune responses to other illnesses.

I am not saying fruit alone will cure or prevent dis-ease, but it will go a very long way in supporting the body's natural defense against illness. With that in mind, these three bowls provide a hearty dose of antioxidants, flavonoids and other essential nutrients. For example, strawberries contain anthocyanins, a flavonoids which can help boost your heart health. The dietary fibre and potassium found in strawberries also supports a healthy heart and your digestive system--a happy gut, a stronger, healthier body. Oranges are among the richest sources of vitamin C, with one medium citrus fruit providing 117% of your RDA (required daily value) of vitamin C. Pretty amazing, isn't it?

3. Banana Crunch Fruit Bowl

This recipe is so simple and yet so delicious. It is made on a bed of crunchy granola and as easy as adding the fruit on top. Definite a great breakfast option for the kiddies, and so simple thy can even make it themselves!

Recipe (first photo)

  • 1/4 cup homemade, sugar-free granola

  • 1/2 ripe banana, chopped into wheels

  • 4 strawberries, chopped

  • 1/2 cup fresh blueberries

Pour the granola into a serving bowl and top with the fruit. If you wanted, you could a spoonful of Greek yoghurt to the top and sprinkle with chia seeds and cinnamon.

4. Pot of Gold Fruit Bowl

This recipe combines the high fibre of Pink Lady apples with the natural sweetness of fresh cherries and golden kiwi fruit. A tangy zip of extra flavour comes from the citrus fruit which has an alkaline effect on the body and provides over 117% of your RDA of vitamin C. This bowl if perfect if you have a cold, flu or feel the sniffles coming on.

Recipe (second photo)

  • 1 large orange, peeled and chopped

  • 5 fresh, organic cherries, pitted

  • 1 Pink Lady apple, chopped

  • 1 golden Kiwi fruit, skin off

Add the fruits to a serving bowl and toss to blend the flavours and get the juices from the orange to coat the other fruits. Serve as is or add a spoonful of coconut yoghurt to the top with a dash of fat-burning cinnamon.

5. Fruity Rainbow Bowl

I am always telling clients to eat a rainbow and here's just how you can do it. This bowl is stuffed with dietary fibre, antioxidant-rich berries and phytonutrients. Its brightly coloured and makes a striking presentation.

Recipe (third photo)

  • 1/4 cup homemade, sugar-free granola

  • 1/2 ripe banana, chopped into wheels

  • 4 strawberries, chopped

  • 1/2 cup fresh blueberries

Arrange the fruits in a serving bowl. I am addicted to using coconut bowls like these or these beauties, and use the grapefruit wedge to drizzle the juices over the other fruits. If you like a bit of sweet, use the juices from the watermelon as you slice it to drizzle over the top, but I find this bowl is fine just as is.

Grab Your Copy Now!

RELATED: Why Your Should Be Adding Cauliflower To Your Smoothies

6. Tropical Delight Fruit Bowls

Many tropical fruits are jam-packed with vitamin C and cold-fighting nutrients. Fruits such as speckled Dragon fruit is extra rich in antioxidants, like vitamin C, which is great for your immune system.

7. Dragon Fruit Immune Booster

Dragon fruit, (pitahaya or strawberry pear), is a tropical fruit prized by foodies everywhere for its vibrant red skin and sweet, seed-speckled pulp. Its unique look and acclaimed superfood powers have make it the perfect addition to your bowl. Combined with vitamin c rich kiwi and papaya, this immune booster recipe is a must this time of year.

Recipe (first photo)

  • 1 dragon fruit, peeled and diced

  • 1 kiwi fruit, peel off, chopped

  • 1/4 cup fresh papaya, diced

  • 3 kumquats, chopped

Being a tropical fruit bowl, I love serving this in a coconut bowl like this one for a summery presentation. It's a fun one to make for lunch with friends.

RELATED: The 5 Day Immune Boosting Diet ... Get Your Copy!

8. Banana Mango Fibre Bowl

This bowl is a healthy serving of dietary fibre and vitamin C. Mangos are low in calories and high in fibre. They also provide a great source of vitamins A and C, plus zinc. I love this sweet combo!

Recipe (second photo)

  • 1 /2 banana, cut into wheels

  • 1/2 fresh mango, chopped

Just load up your bowl with the goodness from above and enjoy! I like to sprinkle a few raw cacao nibs over top for a little crunch and extra antioxidants.

Get Your Copy!

RELATED: Get Your Daily Dose Of Health Advice ...Click Here

9. Basic Fruit Salad

There is nothing fancy about this recipe, just wholesome goodness. It's perfect for this kids as most of these are their favourites. Easy to add to a container for their lunchbox too!

Recipe (third photo)

  • 1/2 kiwi fruit, skin off

  • 1/2 banana, cut into wheels

  • 1/2 Red apple, slices

  • 1/4 cup fresh blueberries

  • 1/2 Mandarin orange

Add the ingredients to a small bowl and eat as is or add a spoonful of Greek yoghurt on top.

RELATED: Get Your Daily Dose Of Health Advice Here

11. Tropical Papaya Fruit Boats

Have you ever used fruit as your serving bowl? This is very popular in Bali and other tropical paradises, but I love doing this at home and creating my own edible bowls. It's great for food photography and super fun for the kids. You can use them for your smoothie or fruit salads.


  • 1/2 papaya, seeds removed

  • 1/3 cup smoothie of your choice*

  • 1 handful of fresh blackberries

  • 1/2 banana, cut into wheels

  • 1 fresh strawberry, chopped

  • 4 fresh blueberries, edible garnish

  • 1 tbsp roasted coconut flakes

  • 1 tsp chia seeds

  • 1 tsp bee pollen granules

Scoop out the seeds from the papaya. Add in your smoothie (*optional) and top with the remaining ingredients. Be sure to snap a picture of your creation and share it on Facebook or Instagram before you dive into the deliciousness.

Get Your Copy

RELATED: The Secret Smoothie Recipe That Helped My Belly Bloat

12. Vitamin C Booster Bowl

Sometimes healthy does not need to be complicated. This bowl of goodness is simple citrus fruit and antioxidant rich berries.

Citrus fruit is the star of this show bursting with vitamin C and tangy flavour. This bowl make a great start to the day as well as a fabulous palette cleanser in a four-course meal.


  • 1/2 lime, skin off, cut into wheels

  • 1/2 Blood orange, skin off, cut into wheels

  • 1/2 lemon, skin off, cut into wheels

  • 1 sprig of mint leaves

  • 3 tbsp pomegranate seeds

  • 1 handful fresh blueberries

  • 2 tbsp pistachios

Chop the citrus, removing the peel, pith and seeds. Then cut into thin slices. Arrange on a serving plate with the remaining ingredients. Sprinkle with the pistachios and pomegranate seeds to serve.

RELATED: 5 Simple Ways To Help You Drink More Water Every Day

Q - Should I avoid fruit because its high in sugar?

ANSWER: I cannot tell you how often clients say this to me, and they couldn't be more mistaken. The truth is that fruits are nutritionally dense with vital nutrients and trace minerals. Yes, fruits contain a natural form of sugar known as fructose, but fresh fruits also provide necessary dietary fibre, a wide variety of vitamins, minerals and phytonutrient essential for our wellbeing and vitality.

A key factor in consuming fruit, is to always go for those that contain a high amount of dietary fibre, and consume the others in moderation. Fruits such as blueberries, blackberries, strawberries, unripe bananas, citrus fruits, rock melon, green apples and mangoes are good choices and have less of a sugar punch due their high fibre content. Consuming fruits with a source of clean protein such as Greek yoghurt or in protein shakes, is also good way to reduce the fructose impact on your blood sugar levels. A handful of no more than 10 almonds or walnuts paired with 1/2 a green apple makes an excellent snack.

RELATED: Get Your Daily Dose Of Health Advice Here

Put it into action. ...what are you going to try from this article?

Wishing you health + happiness,

Instant Download! What's inside?

Click to get your digital copy of the 30 Days To A Flatter Tummy . You'll receive a 30 day home workout programs plus bonus 5-Day Fat Burning Menu with metabolism boosting recipes suggestions that are low carb, high protein and aid weight loss.

Read more>>


Know someone who could benefit from this article? Share it with them:

#fitnesstraining #weightloss #healthcoaching

follow me 

about me

I understand how frustrating finding health can be. That is why I have dedicated my clinic to helping people overcome emotional eating and tap into the healing power of plantbased foods.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
let's chat

Hit the Chat window below here

and feel welcome to message me

a question. I am a super friendly cheerleader type and would love

to hear from you!

Online Services and Health Clinic Wollongong, NSW

©2019 by Em Lewis. All rights reserved.

This site may from time to time, use images created by freepik pixabay pexels and unsplash.

Wherever possible the artist or photographer has been given credit. A big thank you to all contributors.