Summer in Australia calls for fresh, light, and colourful meals, but fruit-only salads often leave us unsatisfied. This stone fruit and mango salad with pistachio and cottage cheese is designed to be both refreshing and filling, making it perfect for a lunch on the deck, a summer BBQ side, or even a no-cook dinner.
By pairing seasonal Australian stone fruit with creamy cottage cheese and crunchy pistachios, this salad provides a satisfying mix of textures, flavours, and nutrients; protein to keep you full, fruit for hydration and fibre, and healthy fats for flavour and satiety.
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Why protein is important in summer meals
Even in warmer weather, our bodies need adequate protein to maintain muscle mass, stabilise blood sugar, and keep hunger at bay. Many summer salads are dominated by fruit and greens, which are hydrating but digested quickly. Adding a protein source, such as cottage cheese, slows digestion and helps you feel satisfied for longer.
Pistachios provide healthy fats and a satisfying crunch, making the salad more filling while supporting heart and brain health. Together, these ingredients create a balanced, nutrient-dense meal that’s still light enough for summer.
Seasonal Australian ingredients at their best
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Stone fruit: Nectarines, peaches, and cherries are rich in antioxidants, vitamin C, and fibre, supporting skin health and digestion.
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Mango: Provides natural carbohydrates for energy, along with vitamin A for healthy eyes and skin.
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Cottage cheese: High-quality protein and calcium, supporting satiety and bone health.
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Pistachios: Healthy fats and minerals, plus texture and flavour.
Using in-season Australian fruit means your salad is full of flavour and freshness without relying on imported or out-of-season produce.
Summer Stone Fruit & Mango Salad Recipe
Ingredients (serves 2–3)
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1 large ripe mango, sliced
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2 nectarines or peaches, sliced
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½ cup cherries, pitted and halved
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½ cup cottage cheese
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2 tablespoons pistachios, roughly chopped
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Fresh mint leaves
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Juice of ½ lime
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Optional: 1 teaspoon honey or balsamic glaze
Method:
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Arrange mango, nectarines/peaches, and cherries on a serving platter.
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Spoon cottage cheese over the fruit in dollops.
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Sprinkle pistachios and fresh mint.
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Drizzle with lime juice and optional honey.
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Serve immediately or chill for a few minutes to intensify flavours.
Macros per serving (approximate)
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Calories: 220 kcal
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Protein: 12g
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Carbs: 30g
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Fat: 8g
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Fibre: 4g
Variations and tips
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Dairy-free: Swap cottage cheese for almond or coconut yoghurt.
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Extra protein: Add grilled chicken, prawns, or tofu.
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Savoury twist: Add rocket, baby spinach, or a sprinkle of feta.
FAQs
Q: Can I make this salad ahead?
Yes — prepare the fruit in advance, but add cottage cheese and pistachios just before serving to maintain texture.
Q: Is this salad suitable for weight loss?
Absolutely — it’s balanced with protein, fibre, and healthy fats to keep you satisfied while staying light.