MEDIA RELEASE
6th June 2017
For immediate release
Seasonal fruit packed with natural goodness
Eating fresh fruit is a natural, easy way to boost wellness during winter, says 5+ A Day.
Maintaining a healthy diet and exercising regularly will help to ward off sniffles and sneezes during the coldest
months.
Seasonal fruit, such as mandarins, oranges and lemons, taste great as well as being good sources of vitamins and
minerals to help the immune system do its job well.
Here are some quick tips on how seasonal produce can aid in boosting immunity, while adding a burst of colour to winter
meals.
Mandarins
Two mandarins provide you with 180 per cent of your daily vitamin C requirements.
Easy recipe ideas: For a healthy workday lunch, gently toss together mandarin segments, salad greens, chopped spring onion, sliced capsicum
and shredded chicken. Finish with a homemade dressing. Salsa is another great way to add a sweet, tangy flavour burst to
winter meals. Peel and dice mandarin segments and mix with finely chopped red onion, a squeeze of fresh lemon juice,
olive oil and chopped coriander. For extra heat, add chilli. Mix gently and serve with grilled chicken breast or with
tacos.
Lemons
A good source of vitamin C, this tangy fruit has many uses in the kitchen. From baking to perking up salads and
marinades, the zesty taste of lemon quickly brightens up winter dishes.
Easy recipe ideas: For a fresh winter slaw, toss finely sliced fennel and chopped walnuts. As a dressing, squeeze over fresh lemon juice,
red wine vinegar and olive oil. When roasting root vegetables, squeeze over the juice of one to two lemons and tuck the
halves in around the vegetables. Once the vegetables are cooked, squeeze over the juice of another half a lemon and
sprinkle with plenty of chopped flat-leafed parsley. Or prepare an Italian gremolata – finely grated lemon zest mixed
with finely chopped parsley and garlic – and sprinkle over savoury dishes before serving.
Kiwifruit
Kiwifruit is a nutrient-rich fruit, thanks to its high-fibre content, vitamins, antioxidants and minerals. As well as
being a good source of vitamin C, green kiwifruit contains an enzyme which aids digestive comfort; and gold kiwifruit
helps the body to absorb iron from food.
Easy recipe ideas: At breakfast, dice or slice a kiwifruit and add it to your porridge or cereal. For a nutritious mid-morning snack, mix
chunks of peeled kiwifruit with low-fat yoghurt. Or mash or blend a peeled kiwifruit into your favourite vinaigrette or
salad dressing for a fruity twist.
Tamarillos
Originally from South America, tamarillos arrived in New Zealand in the 1890s. Low in fat and calories, they are a good
source of vitamin C which is essential for the growth and repair of our skin, teeth and blood vessels.
Easy recipe ideas: Peel tamarillos before using them in your meals, as the skin can make them taste bitter. Use a sharp knife to peel the
tamarillos, or cover them with boiling water for about two minutes, then plunge them into ice water and pierce the skin
and it will slip off. For breakfast or a quick dessert, chop some peeled tamarillos and mix them with stewed apples to
add flavour and goodness to porridge or low-fat yoghurt. Winter casseroles and stews can be given a flavour boost by
adding whole peeled tamarillos or slices.
Oranges
Juicy, thirst-quenching oranges are a winter favourite in many households. They have many health benefits including
being a good source of vitamin C. The juice, zest and fruit can be used in sweet and savoury dishes.
Easy recipe ideas: For a Moroccan-inspired lunch, combine cooked couscous with cooked shredded chicken, fresh mint, chopped pistachios, and
one peeled, chopped orange. Or gently combine peeled and thinly sliced oranges to sliced red onion, feta cheese and
olives for a colourful salad. Sprinkle over finely chopped fresh mint or coriander and finish with a homemade
vinaigrette before serving. If you fancy a sweet, zesty beverage, mix freshly squeezed orange juice with your favourite
herbal tea.
ENDS