It makes really good sense to eat whatever fruits are in season, because that’s when they taste best and they have the maximum level of nutrients. Here are three simple ideas on preparing everyday fruits from Nutritionist, Dr Rosemary Stanton.
Zesty Oranges
Rosemary used navel oranges to make this light, refreshing dessert, but you could substitute mandarins or tangelos.
- Using a zester, remove some fine shreds of peel from 2 oranges.
- Make a syrup by putting 1 tablespoon of honey or brown sugar into a saucepan. Add 1/2 cup of orange juice or water. Bring to the boil, add the orange zest and simmer for a few minutes. (Note: for a special occasion add a little brandy.)
- Peel 4-5 oranges and remove all the pith. Slice the fruit into a bowl, pour over the syrup and refrigerate until serving time.
Fruit parfait
Instead of making a fruit salad, arrange layers of sliced fruit in tall glasses. Rosemary used oranges, pawpaws, bananas, strawberries and kiwi fruit, but you can choose whatever fruit is in season. Add some mandarin juice for extra flavour.
Fresh juices
Fresh juices are a great way to start the day. They contain lots of vitamins and antioxidants, although you do miss out on a little bit of the fibre from the whole fruits or vegetables. To get started all you need is a juicer, fruits and vegetables in season and some imagination. Rosemary suggested trying these juice combinations:
Carrot, orange, Granny Smith apple and celery3 carrots, 2 peeled oranges, 1 Granny Smith and a piece of celery about 15cm long
(2-3 serves)
Carrot, beetroot and grapefruit2 carrots, 1/2 small beetroot, 2 peeled grapefruit and a few sprigs of parsley
(2 serves)
Watermelon, pear and ginger2 slices of watermelon, 2 pears and a small piece of fresh ginger (about 1 teaspoonful)
(2-3 serves)
Citrus special2 peeled grapefruit, 2 tangelos or mandarins and 2 oranges
(2-3 serves)
Rockmelon, pear and ginger1/2 small melon, 2 pears and a small piece of fresh ginger
(2-3 serves)
Apple, pineapple and celery2 apples, 2 thick slices of pineapple and a 15cm piece of celery
(2 serves)
Apple, lemonade fruit and strawberry2 Granny Smith apples, 2 peeled lemonade fruit and 1 punnet of strawberries
(2-3 serves)
Eat it whole
If you can’t be bothered making fruit salads, cutting up oranges or making fruit juices, just grab an apple and go!
Further reading
‘Healthy Living Cookbook’ by Rosemary Stanton. Paperback – August 1998, $33.00. (ISBN: 0732909236)
