2nd December 2014
Celebrate fresh seasonal summer produce
Fresh seasonal produce makes it easy to create delicious, healthy meals over summer, according to 5+ A Day.
Strawberries, blueberries, asparagus, stonefruit, tomatoes and other seasonal produce contain a variety of minerals and
vitamins that are important for good health.
5+ A Day recommends eating a variety of fresh New Zealand summer produce to help maintain wellness over the Christmas
and New Year period. Apricots are a good source of vitamin A equivalent, which is important for growth and development
and good vision. Apricots, nectarines and blueberries all contain dietary fibre which aids digestion.
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.
Asparagus is a good source of folate which is important for growth and development making it a great choice for
expectant mums.
Here are some seasonal recipe ideas using 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.
Colourful caprese salad
Serves: 8
Preparation: 5 minutes
Cooking: No cooking required
Ingredients
4 handfuls of different coloured cherry tomatoes
125g fresh baby mozzarella, halved
12 basil leaves, torn
20ml good quality olive oil
Fresh cracked black pepper
Drizzle of balsamic vinegar
Method
Mix halved tomatoes and mozzarella in a bowl. Drizzle with the olive oil, balsamic vinegar and season with cracked
pepper. Scatter torn basil leaves over the tomatoes. Serve as an entrée on crostini or as a salad at lunch or dinner.
For best flavour, store tomatoes at room temperature.
New Zealand summer fruit salad
Serves: 6
Preparation: 15 minutes
Cooking: No cooking required
Ingredients
2 plums
2 nectarines
2 peaches
2 apricots
1 orange
2 passionfruit (optional – adds a crunch to the texture)
Juice from half a lemon
A few fresh mint leaves
Method
Wash stonefruit and chop up into chunks with orange. Place in a mixing bowl and scoop out passionfruit and mix in with
the lemon juice, toss thoroughly. Top with torn fresh mint leaves.
Roasted asparagus with chilli and lime
Serves: 4
Preparation: 10 minutes
Cooking: 15 minutes
Ingredients
20 asparagus spears, woody ends removed
Drizzle of extra virgin olive oil
2 cloves garlic, crushed
1 teaspoon chilli flakes
1 tablespoon fresh lime juice
2 tablespoons fresh flat leaf parsley, chopped
Method
Preheat oven to 180°C. Wash and cut the ends off the asparagus. Toss the asparagus with the olive oil, garlic, chilli
flakes and lime juice. Lay flat in a roasting dish and cook for 15 minutes, flip halfway through. Sprinkle over flat
leaf parsley for garnish.
For more tips and recipes go to 5aday.co.nz. Or find 5+ A Day on Facebook at facebook.com/5adayNZ or Fredge_5Aday on Twitter.
ENDS