Diets and ways of eating change all the time, but seasonal fruit They are the most beneficial foods that are always recommended by all nutritionists, regardless of their orientation.
“In addition to being accessible and affordable, seasonal fruit is natural sources of energy and contribute to the daily hydration of the body. The consumption of seasonal fruit Provides fiber, gives satiety and prevents certain diseases. It is the healthiest option to cover the daily needs of micronutrients, vitamins and minerals ”, summarizes the College of Nutritionists of the Province of Buenos Aires.
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However, each season of the year brings with it different fruits, with different properties that help achieve a more balanced and healthy health.
In autumn, the 10 most consumed fruits in Argentina, in terms of accessibility and price, are: banana, plum, peach, lemon, mandarin, melon, orange, kiwi, pear and grapefruit.
But, according to specialists, to contribute to a healthy balance of nutrients, it is not enough to eat the same fruit every day, or drink fruit juice with lots of lemon in the morning. But, since every food has its own nutrients, it is necessary to do a balanced diet that incorporates the widest variety of fruit -and also vegetables- possible.
One option is to separate the fruits by color and every day do the exercise of choosing three different colors. Some combinations can be: grapefruit, pear and plum; banana, kiwi and orange; or peach, plums and mandarins. Thanks to the amount of seasonal fruit in autumn, the combinations can be endless.
To get better fruit, one option is to visit the local producers’ fairs, shop in the orchards for organic products or, why not, have your own vegetable garden at home. This will make the produce fresher and will not grow on the basis of fertilizers or any other chemical element that is usually used in large fruit and vegetable productions.
Four foolproof recipes for consuming fruit
The easiest and fastest option is to make juices or smoothies with seasonal fruit. They can be multi-fruit: mixing, for example, banana, orange, kiwi and peach; or from the same fruit, squeezing two oranges or blending the banana with milk. To make juices and smoothies you can use a juicer, a blender or a mixer, and the preparation time it never takes more than 15 minutesideal if the time for breakfast or snack is limited.
This alternative is a great idea for incorporate many nutrients without even being aware of them. Preparation can take longer, as you have to peel, wash and cut all the fruit, but the reality is that the result is incredible. The advice not to spoil the fruit once the salad is finished is to sprinkle it with lemon before putting it in the fridge.
One of the most popular recipes is banana, egg and oatmeal pancake. In addition to being healthy, it is a protein option that provides the body with the energy it needs to start the morning. Once the ingredients are blended, together with sugar, sweetener or honey, the pancakes are cooked one by one, over low heat. For presentation it can also be covered with other seasonal fruits such as plums or pears.
It is an easy option to do but it takes dedication time: Five fruits of your choice (such as peach or orange) are peeled and placed in a pot together with half a glass of water, half a glass of lemon juice and a kilo of sugar – which can be white or muscovado – to obtain a more smooth. The ingredients are left together for at least an hour in a pot, then cook them over medium heat for another half hour. To get a more consistent consistency, it is recommended to add three tablespoons of unflavored gelatin five minutes before turning off the heat.
If the fruit has not completely broken down, you can also use the mixer to obtain a denser preparation. Then, pack in previously sterilized jars with boiling water and enjoy with bread, toast or pancakes.
To have a varied consumption of seasonal fruit, it is necessary to be aware of all the benefits they can bring and think about one of the most tangible: the ease with which they can be acquired and consumed.