Ambrosia is the food for Gods, and in this mortal world, ambrosia is no less than a healthier dessert given its ingredients, and might just make you live longer by doing away with fatty ingredients if you make your ambrosia right.
Ambrosia literally translates to “the food of Gods,” and in Greek and Roman mythology, it was believed to bestow immortality to those who tasted it. While this ambrosia might not make you live forever, it might make you live a little longer, why? It is a fancy fruit salad with fun stuff like marshmallows thrown in.
Its history is all over the place, but it originated in the U.S, somewhere in New England, with a strong foothold in the southern region. Depending on who you ask, those who grew up eating ambrosia, they will either call it a dessert or fruit salad. Either way, it is delicious if you like sweets. What better day than Ambrosia Day to celebrate and talk about this delicious, somewhat nutritious dessert?
At its most basic, ambrosia consists of fresh fruit with a creamy, sweet element. Common fruits used include oranges, pineapple, bananas, coconut, and sometimes apples or grapes. These fruits provide natural sweetness and moisture.
To balance the fruit, ambrosia also contains dairy or non-dairy ingredients like sour cream, yogurt, or cream cheese. This adds richness and texture. Sweetened condensed milk is another popular choice that adds both creaminess and sugar.
Many ambrosia recipes also include shredded coconut for its subtle tropical flavor, some swear by this and insist it's a must-have in the ambrosia. Chopped nuts like pecans or walnuts are another classic addition, providing a fun crunch. Besides coconut, miniature marshmallows are a signature ingredient in ambrosia. Their soft, fluffy texture, and the hit of pure sugar make them irresistible. Marshmallows help pull all the other components together into a truly decadent dessert.
While ingredients can vary slightly between recipes, this balance of fresh fruit, creamy dairy or non-dairy elements, coconut or nuts, and marshmallows is what makes ambrosia the sweet treat it is.
Yield:
6-8 servings
Ingredients:
Instructions:
No two ambrosia recipes are exactly alike. Home cooks put their own creative spin on the American Southern specialty. Pineapples and oranges can be substituted with mango, kiwi and lime. Sliced mango, kiwi and lime are tossed with coconut, maraschino cherries and toasted coconut flakes. A creamy lime dressing ties it all together for a refreshing twist on the classic.
For those who like nutty desserts, Pecan Praline Ambrosia is a good fit, which layers the fruit with a homemade praline sauce of brown sugar, butter and pecans. Sections of oranges and halved strawberries nestle into a decadent praline layer, topped with miniature marshmallows.
While ambrosia has developed a reputation as a decadent dessert, it can actually be a healthier option when a few modifications are made. By swapping out some ingredients, ambrosia becomes a nourishing way to enjoy fresh fruits.
Replacing full-fat sour cream or cream cheese with curd or yogurt cuts down on saturated fat and calories. Opting for plain yogurt over flavored also reduces added sugars. Using fruit juice instead of sweetened condensed milk further trims the sugar content.
Focusing on the natural sweetness of fruits like oranges, pineapple, and berries means ambrosia satisfies your sweet tooth without relying on marshmallows or other refined sugars. Bananas, mangoes, and kiwi add the vital potassium.
Coconut, nuts, and seeds increase the fiber and healthy fat content. Coconut flakes contain fiber, magnesium, and manganese. Chopped nuts and nut-based butters add protein, healthy fats, and antioxidants.
With these simple ingredient swaps, ambrosia transforms into a balanced snack or dessert. A single serving packs fiber, vitamins, minerals and antioxidants from the fruits while still tasting indulgent. So enjoy ambrosia guilt-free, knowing it can fit into a well-rounded diet when made with nutritious substitutions.