Blog article

How to squeeze more out of your favourite summer fruits

By HBF
4 minutes
15 December 2022
Plate of mango dessert
If you’re planning a summer filled with salty swims and summer fruits, read on – the benefits involved in eating in season are sweeter than strawberries.

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.

How to squeeze more out of summer fruits

Summer Berries

Pair with dark leafy greens and a balsamic dressing to bring out a tangy twist.

Nectarines and Peachers

Bake into breakfast muffins or a summer peach tart.

Papaya

Pop on the BBQ and top with yogurt and berries.

Watermelon

Toss together a salad of feta, lime, mint and watermelon.

Mango

Blitz up and freeze into refreshing icy poles.

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

Salad

Steps:


Eat for Health - Five Food Groups


This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

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