Fruit in summer

Fruit in summer

In summer, the appetite for light, fresh snacks grows. Fruit in particular   is an ideal companion in summer, because fruit does not weigh you down and provides the body with important vitamins and minerals. Here we present seven delicious types of fruit and give you tips on how best to store and prepare the fruit. We also reveal what makes the fruit so healthy.

Strawberries are not only good on cakes in summer, they can also   be used in a strawberry milkshake or a fruity smoothie . But strawberries also taste delicious fresh from the field. Once the sweet fruits have been bought, they should be transported carefully and eaten as soon as possible, because strawberries perish quickly.

calories and ingredients

Strawberries are particularly rich in  vitamin C  – 100 grams contain more vitamin C than the same amount of oranges. Strawberries also contain other important minerals such as calcium, magnesium and  potassium . Due to their high iron content, regular consumption of strawberries can also prevent iron deficiency and anemia. Since strawberries are around 90 percent water, 100 grams only contain 32 calories.

Recipe: Strawberry Punch

Halve or quarter 500 grams of strawberries and sweeten with a little sugar. Leave the strawberries in the fridge for two hours and then pour a bottle of rose wine over them. Chill the mixture for several hours and add a bottle of sparkling wine just before serving. For a non-alcoholic strawberry punch, pour a liter of clear apple juice over the strawberries. Shortly before serving, add a liter of lemon or elderflower lemonade instead of a bottle of sparkling wine.

Because of their refreshing taste, watermelons are extremely popular on hot summer days. Due to the thick, green skin, however, it is not always easy to tell whether the melon is already ripe or not. So here’s a little tip: If you hear a dull, sonorous sound when you tap the peel, the watermelon is ripe. The flesh then has a juicy, pink tone. Watermelons that have already been cut will keep for a few days in the fridge – they are best covered with cling film.

calories and ingredients

Watermelons consist of around 95 percent water and are therefore a particularly low-calorie fruit: 100 grams bring it to just 24 calories. Nevertheless, the watermelon contains many valuable ingredients, it is rich in vitamin A, vitamin C and  iron . The kernels also contain proteins and fats as well as other vitamins and  minerals .

Recipe: Watermelon Sorbet

Put ½ cup of water and 1 cup of sugar in a saucepan and cook until thick. Then puree the mixture in a blender along with a little lemon juice and 5 cups of watermelon flesh. Then put the mixture in the freezer and let it cool for six hours.

Between June and August, juicy red cherries shine from the trees everywhere. Whether fresh from the tree or as jam,  juice  or in cake – cherries are available in many delicious varieties. Once the cherries have been bought, they should be eaten as soon as possible, because cherries do not keep in the refrigerator for more than two to three days. By the way, the old rumor that cherries don’t mix with water isn’t true. In larger quantities, however, cherries can lead to  flatulence  .

calories and ingredients

Depending on the variety, 100 grams of cherries contain between 22 and 52 calories. The red fruits are particularly rich in vitamin C and  folic acid . Folic acid is important for cell division and cell regeneration. There is an increased need for folic acid, especially if you want to have children and during pregnancy. Cherries also contain larger amounts of calcium, magnesium, potassium and iron.

Recipe: Wholemeal Cherry Crumble

Wash and stone 400 grams of sweet cherries. Cut 50 grams of butter into small cubes and mix together with 80 grams of wholemeal flour, 50 grams of sugar and half a packet of vanilla sugar to form crumbles. Place the cherries in a greased casserole dish and then cover with the crumbles. Bake on medium heat for about 30 minutes. Then serve with vanilla sauce or vanilla ice cream.

Peaches are particularly popular in summer because of their sweet and fruity taste. Their hairy skin clearly distinguishes them from nectarines, which have a smooth skin. Peaches can be bought while the flesh is still hard, as the fruit will continue to ripen at home. If the flesh yields slightly when pressed, the peach can be eaten.

calories and ingredients

Peaches are low in calories because they are over 85 percent water. 100 grams bring it to just 40 calories. In addition to their high water content, peaches also contain important minerals such as calcium, magnesium and potassium. The sweet fruits also contain a lot of vitamins, namely vitamin A, vitamin B and vitamin C.

Recipe: Rice pudding with peaches

Put 1.5 liters  of milk  with 60 grams of sugar, 350 grams of rice pudding and a pinch of salt in a saucepan and heat. Then cook on low heat for a quarter of an hour. In the meantime, blanch the peaches in boiling water, rinse, skin and cut into small cubes. Mix the peach cubes into the  rice  and cook until the rice is done.

Apricots are less juicy than peaches and nectarines and can therefore usually be eaten out of hand without any problems. Ripe apricots taste very sweet and have a floury, soft flesh. When you buy them, you can recognize ripe apricots by the fact that the flesh gives slightly under pressure.

calories and ingredients

Apricots are among the most nutritious fruits of all: Apricots contain vitamin A, vitamin B1, vitamin B2 and vitamin C as well as potassium, calcium and  phosphorus . Due to their valuable ingredients, the sweet fruits have a positive effect on our hair and nails, but also strengthen our immune system. In addition, apricots are good for the line, because 100 grams bring only 40 calories. However, you should be careful with dried apricots, which have 240 calories per 100 grams. However, dried apricots also contain significantly more  nutrients  than fresh fruit.

Recipe: Apricot Chutney

Stone 1 kg of apricots and cut into small pieces. Then finely chop 250 grams of onions and deseed two chili peppers and cut into thin strips. Then put the apricots, onions and chili peppers in a saucepan. Add 400 grams of sugar, 1 teaspoon  of salt  and 200 milliliters of white wine vinegar and simmer for an hour with the pan uncovered. Stir occasionally. After an hour, pour the chutney into hot sterilized jars and close the jars tightly.

The honeydew melon is easy to spot in the supermarket because of its bright yellow color   . However, it is more difficult to determine whether the sweet fruit is ripe or not: a sweetish smell from the  melon  and a peel that gives slightly when pressed indicate a ripe honeydew melon.

calories and ingredients

Honeydew melon, like  watermelon,  is mostly water. Nevertheless, you bring it on average to significantly more calories, because honeydew melons have a higher fructose content. On average, 100 grams contain 50 calories. Despite the slightly higher fructose content, honeydew melons are still healthy: In addition to vitamin C and vitamin B, they contain large amounts of provitamin A, which is important for growth and vision. With 150 grams of honeydew melon, the daily requirement for vitamin A is already completely covered.

Recipe: Honeydew melon with Parma ham

Halve a honeydew melon and remove the seeds. Cut the melon flesh into slightly larger pieces and use a toothpick to secure a piece of Parma ham, cut to size, onto the melon. Alternatively, you can wrap the melon in Parma ham.

 Raspberries are particularly aromatic compared to other  berries . But raspberries not only taste delicious, they also keep us healthy: the antioxidants they contain intercept free radicals and are said to be able to protect against cancer. Since raspberries are sensitive to pressure and mold easily, they should be eaten as soon as possible. They usually keep in the fridge for no longer than three days.

calories and ingredients

Raspberries are rich in vitamin B1, vitamin B2 and vitamin C, which is immune-boosting. The red fruits also contain large amounts of vitamin A and iron. Because of their many valuable ingredients, raspberries are often used for juice cures. 100 grams of the delicious berries also bring just 34 calories – so raspberries are also good for the figure.

Recipe: Raspberry Cream

Puree 150 grams of raspberries in a blender. Mix 200 grams of low-fat quark with 100 milliliters of milk and 50 grams  of honey  . Whip 100 milliliters of cream until stiff and fold into the cream. Then pour the cream and raspberries alternately into a bowl.


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