Wednesday, 24 December 2014 06:00

Eat healthy this summer

Written by 
Berry mascarpone tarts Berry mascarpone tarts

Summer is a great time to eat more fruits and vegetables. That’s the message from a charitable trust campaigning for Kiwis to eat five or more serving of fruit and vegetables daily.

 5+ A Day is urging people to take advantage of all the season has to offer with some healthy and delicious recipes that are easy to make.

The charitable trust has the backing of Government and fruit and vegetable farmers.

It says seasonal produce offers a wealth of vitamins and minerals to help ensure good health over the holiday period.

Produce such as strawberries, peaches and tomatoes are good sources of vitamin C, which not only helps the body to absorb iron, it also contributes to a healthy immune system, helps fight fatigue, and supports healthy skin. While apricots, nectarines and blueberries all contain dietary fibre that aids digestion. For expectant mothers asparagus is a good source of folate, an important vitamin for growth and development.

5+ A Day recommends eating a variety of fresh summer produce and have suggested some seasonal recipe ideas to take full benefit of the fresh summer produce.

Berry mascarpone tarts

Serves: 12

Preparation: 15 minutes

Cooking: No cooking required

Ingredients

  • 3 handfuls of fresh strawberries, stems removed
  • 1 handful of fresh blueberries
  • 1 orange, juice and zest
  • 1 lemon, juice and zest
  • 1 vanilla pod, seeds only
  • 1 packet of mascarpone
  • Silver sprinkles (for Christmas)
  • Packet of 12 individual sweet tart cases

Method

Slice one handful of strawberries and mix with mascarpone, vanilla, lemon and orange juice and zest. Spoon into tart cases and decorate with remaining strawberries and blueberries, add silver sprinkles for a festive look.

For more tips and recipes go to 5aday.co.nz.

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