Healthy Summer Fruit Recipes
Did you know that only 46 percent of children and adolescents eat a piece of fruit every day? This figure’s lower than the recommendation established by the World Health Organization (WHO), which consists of three servings. For this reason, we want to suggest a few healthy summer fruit recipes for children to help them get the nutrients they need.
Take advantage of the fact that it’s the season for strawberries, melons, watermelon, and stone fruits, all of which provide hydration, as they contain a lot of water. In addition, they combine very well with vegetables, legumes, and meat.
Healthy recipes with summer fruits for children
Arugula, peach, and ricotta cheese salad
- 1 cup of arugula
- 2 peaches
- 1/3 cup of cottage cheese
- 1 handful of pine nuts
- Virgin olive oil
- Balsamic vinegar
First of all, peel the peaches and remove the pit by cutting them in half with a knife. Then cut them into wedges and set them aside.
Wash the arugula and place in a bowl or salad bowl. Add the ricotta cheese and the peach segments. Garnish with the pine nuts on top and, finally, add the balsamic vinaigrette with olive oil and a pinch of salt. This salad also tastes great with the peaches browned on the grill, as this enhances their flavor and gives your dish a different touch.
Cherry gazpacho, one of the healthy summer fruit recipes you have to try
- 2 cups of ripe tomato
- 1 1/2 cups of cherries
- 1/3 cup of bell pepper
- 1/3 cup of cucumber
- 2/3 cup of bread crumbs
- 100 ml virgin olive oil
- 20 ml vinegar
First of all, wash and remove the seeds from the tomatoes, then core the cherries. Next, pit the cherries. Do you want to know a quick and easy trick? Take a straw and press it through the cherry, so that it easily comes out.
Then, add all the ingredients to the blender and blend them. Adjust the salt if necessary. Is it too thick? Add water until you get the desired texture.
Tuna tataki with strawberries and avocado
- 2 cups fresh tuna
- 1 cup strawberries
- 1 avocado
- Lemon juice
- Low sodium soy sauce
- Sesame seeds
First of all, remove the skin and bones from the tuna. Then, cut it into equal cubes and put it in a bowl. Wash the strawberries and cut them into cubes similar in size to those of the tuna.
Finally, peel the avocado and cut it into cubes. Add a few drops of lemon juice to prevent it from oxidizing. Place the strawberries and avocado in the bowl with the tuna. Sprinkle the sesame seeds on top and add the sauce. Mix well so that all the ingredients are impregnated.
Watermelon with mint marinated in lime
- A quart of watermelon
- Mint leaves
- 2-3 limes
First of all, cut the watermelon and remove the seeds and the rind. Next, cut it into slices and then into cubes, and place them in a deep bowl. Next, squeeze the limes and pour the juice over the watermelon. Finally, add the washed and chopped mint and mix well. Let it sit for a couple of hours in the refrigerator.
Promoting summer fruit consumption in children
As you’ve seen, fruit can be eaten in different ways and you don’t always have to include it in desserts. Although it’s best to enjoy it in bites or chunks, occasionally, use it to make ice cream or replace sugar in cakes.
You can also roast it or brown it on the grill with cinnamon and lemon. In addition, it’s essential that you always have fruit at home and that your kids see you eating it, as little ones learn by imitation.
Have you ever tried adding fruit to salty dishes? Now’s the time for you to do so with these healthy summer fruit recipes for kids.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
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- El periódico. Los niños suspenden en el consumo de verduras y frutas. (2017) Actualizada el 29 de mayo de 2017. Disponible en: https://www.elperiodico.com/es/sociedad/20170526/ninos-adolescentes-suspenden-consumo-verduras-frutas-6063694
- Agencia de Salud Pública de Cataluña. Fruta fresca. [Consultado el 16 de julio de 2020] Disponible en: http://salutpublica.gencat.cat/web/.content/minisite/aspcat/promocio_salut/alimentacio_saludable/02Publicacions/pub_alim_salu_tothom/monografic-fruita-fresca/fruitafresca_15.pdf
- Soy de temporada. Calendario de frutas y verduras de temporada. [Consultado el 16 de julio de 2020] Disponible en: https://soydetemporada.es/