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Creative Ways to Incorporate Summer Fruits in Your Diet

Bonny Shah

Bonny Shah
19 May 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

As the days grow hotter, it becomes increasingly important to stay well hydrated. Apart from drinking sufficient water and fluids, it is also necessary to include a good portion of fresh fruits into your daily diet.

Fruits not only help keep you hydrated, but also provide you with essential vitamins, minerals and fibre. They help prevent vitamin C and vitamin A deficiencies. It is noted that people who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. Fruits are also an important source of many nutrients, including potassium, fibre, vitamin C and folate.

Simply chopping up your fruits and adding a sprinkle of chaat masala is a great way to make them more appetising. But if you’re in the mood for something more creative, you could try some of these delicious recipes we’ve put together.

Raw Mango Juice

Summer Fruits

This juice is commonly known as aam panna, and is extremely cooling and refreshing. Boil two medium sized raw mangos until they soften. Once cooled, peel them, scoop out the pulp and give it a whiz in the blender. Next add 4 cups of water, a bit of roasted jeera powder, sugar, black salt and Tata Sampann Chaat Masala to taste. Mix well and refrigerate. Serve with ice and a sprig of mint.

Mango are particularly high in vitamin C, which can aid immunity, iron absorption, growth and repair. This fruit also contains magnesium, potassium and the antioxidant mangiferin, all of which support healthy heart function.

Fruit Custard

This fruit custard is as delicious as it is nutritious. To make the custard, heat 700ml milk with 200ml fresh cream in a pan until almost boiling. While this warms up, whisk 4 egg yolks with 3 tbsp cornflour, 100g caster sugar and 1 tsp vanilla essence. Next, slowly incorporate the hot milk into this mixture, whisking continuously. Now heat this mixture, stirring intermittently until thickened. Allow it to cool and then refrigerate. Cut up your favourite seasonal fruits and stir them in before serving for a tasty treat.

Spiced Watermelon Popsicles

This spiced popsicle recipe is sure to be a hit with kids and adults alike. Yummy, refreshing and healthy, these popsicles will make a great snack or post dinner treat. To prepare the popsicles, puree watermelon and add in a few watermelon chunks as well. Try adding some mint leaves to add zest to these popsicles. Season generously with chaat masala and add a squeeze of lime to ensure they don’t come out too icy. Set in moulds and enjoy!

Chocolate Fruit Pops

This one’s a little decadent, but is great for when you have guests over and is so simple to make. Melt some dark chocolate with a bit of fresh cream and dip halved bananas, sliced apples and pears, and whole cherries or strawberries into the chocolate mix. You may skewer the fruit for easy handling. Freeze the coated fruit and voila, your delicious chocolate fruit pops are ready!

One Ingredient Ice Cream

Summer Fruits in Your Diet

Try these single fruit ice creams for a mouth-watering, guilt-free dessert. Freeze a couple of bananas for about two hours. Remove and blend in a processor until creamy and freeze again until it solidifies. Serve topped with chocolate chips and nuts. You could also try a guava variation by freezing, blending and refreezing deseeded guavas. Serve this with a sprinkle of salt and chilli powder or a bit of nutrient-rich Tata Sampann Chaat Masala.


Which of these recipes will you try first? Do you have any creative fruit recipes of your own? Tell us about them in the comment section below. Happy eating!

DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.


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