Summer is a great time to introduce your taste buds to new and exciting flavours. With so many delicious fruits and vegetables in season, head down to your local fresh food market to pick up a bargain and create your own masterpiece.
So, what’s in season?
Summer Fruit Superstars include berries (blackberries, blueberries, cherries, raspberries, strawberries) grapes, melons (honeydew, watermelon, rock melon), valencia oranges, stone fruits (peaches, plums, nectarines) and rhubarb. So, all the yum stuff!
What’s so great about berries?
What makes berries so special is their high levels of phytochemicals - naturally occurring nutrients that help protect cells from damage. They are also a rich source of vitamin C and because of their dietary fibre and liquid content, berries can also help to satisfy hunger.
What can I do with them?
Be creative in the kitchen by experimenting with all sorts of berries. Pairing them with almonds for a fast snack, or eating them plain is great but we absolutely love making home made fresh fruit sauces and salad dressings!
Add them to yoghurt for breakfast or a dessert. For something incredibly delicious add your favourite berries to any Better Crocker recipe or combine with Nature Valley bars to make a delicious dessert such as Crunchy Berry Pancakes or a Berry Cream Cake.
Top tip: Buy extra berries and stones fruits when they are in season and at a reasonable price. Cut them up and freeze to use in smoothies, as ice blocks for the kids, or purees in desserts during the autumn months.
Now our Summer Vegetable Superstars include asparagus, beans, beetroot, cabbage, capsicums, carrots, celery, chilies, cucumbers, eggplant, leeks, lettuces, pumpkins, snow peas, spring onion, sweetcorn, tomatoes, turnips and zucchini.
Vegetables are an important source of nutrients, including potassium, dietary fibre, folate, vitamin A, and vitamin C. Most vegetables are naturally low in fat and energy and do not contain cholesterol. Increase your intake by adding more variety to your fresh pasta meals, salads or savoury baking.
You can also pack a heap of vegetables into your delicious Mexican creations with traditional fillings – corn, lettuce, carrot, tomato using new Stand n’ Stuff Soft Tacos or branch out with capsicums, eggplant, zucchini and spinach for an awesome vegetarian option. These additions can help you achieve the recommended 2-5 serves (children) and 5-6 serves (adults) of vegetables per day.
Top tip: Remember to keep your meals full of different colours to ensure variety and excitement! Plus a colourful meal is extremely appetizing!
