Blog article
How to squeeze more out of your favourite summer fruits
There’s something perfectly Australian about a summer shaped by all-you-can-eat stone fruit – and pavlovas piled high with in season mango. While we can’t vouch for the health benefits of pavlova (sorry about that) we can get behind the antioxidants and vitamin A, C & K that make the summer fruits line-up so wholesome. Plus, we share a delicious and simple summer salad of grilled peaches and haloumi.
How much fruit should I be eating and what are the benefits?
The Australian dietary guidelines recommend 2 serves of fruit each day (for most adults).
Fruit is abundant in vitamins, minerals and phytochemicals. Vitamins such as vitamin C and E and different phytochemicals may reduce the risk of cardiovascular conditions. Potassium and magnesium found in fruit have also been linked to lower blood pressure.1
"Different coloured fruits, especially orange, red and yellow fruit, contain carotenes (Vitamin A) which are also thought to assist in immune function.1" confirms the HBF Health Programs team
Choosing fruits in season provides better value and better quality and eating seasonally also adds more feel-good variety to your diet throughout the year.
Feeling fruity? The HBF Health team has put together some tried and tested ways to enjoy your favourite fruits in season this summer.
A tip on eating seasonally
Look to websites like Buy West if in Western Australia that let you know of in-season fruits and vegetables so you can avoid buying out of season produce that’s been transported.
If you’re an HBF member, you can check what you're covered in the nutrition space by logging on to myHBF or calling us on 133 423.
A recipe for picnic-perfect summer salad with grilled peaches and haloumi
This juicy summer recipe comes from the HBF Health Programs team. Top tip: make sure you keep the skins on when grilling, this helps the peaches keep their structure.
Ingredients:
Dressing
- 3 tbs fresh squeezed lemon juice
- ¼ cup olive oil
- 1 tbs honey
- Salt and black pepper to taste
Salad
- Approximately 4 – 6 stone fruits of choice (nectarines, peaches) – halved, pits removed
- 2 tbs melted butter
- 6 – 8 cups leafy greens of choice – spinach, rocket, kale (or a mix)
- 1 cup cooked (and cooled) quinoa
- ½ cup toasted slivered almonds
- 180g haloumi
Steps:
- Cook quinoa according to instructions on package. Allow to cool in the refrigerator while prepping the rest of the salad.
- Combine all dressing ingredients in a jar and shake to combine.
- Fire up the grill. After cutting the stone fruits in half and removing the pit, brush with a bit of the melted butter and grill for about 3 minutes on each side. Remove and slice.
- Slice haloumi in about 1cm thick slices (make sure they aren’t too thin they slip through the grill) and add to the grill about 2-3 minutes each side.
- On your serving platter layer the cooled quinoa down first, leafy greens, then warm haloumi and sliced grilled fruits, and drizzle dressing over the top, and sprinkle the toasted almonds.
