Australian summer fruits have high nutritional value and appeal to the health conscious consumer writes Meera Murugesan
FOR healthy eaters, fruits are a must-have in the daily diet.
Besides the wide variety of local produce, Australian summer fruits, which are easily available in supermarkets today are also a great addition to the grocery list.
Summer fruits such as nectarines, peaches, plums and apricots are a perfect match for the diet-conscious consumer as they are natural superfoods that are low in calories and Glycemix Index (GI), helping to restore energy, satisfy cravings in a healthy way and keeping you feeling full for longer.
They also provide significant dietary fibre, potassium and antioxidants that encourage healthy digestion.
SEASONAL FRUIT
With Taste Australia having kicked off its “Sweeter When Shared” 2019 summer fruits campaign, Malaysians can now enjoy Australia’s freshest seasonal produce, brought to our supermarkets including Village Grocer.
Taste Australia is the horticulture industry of Australia’s national marketing campaign and aims to support and drive demand for premium fresh produce from Australia into major markets throughout the world including Malaysia.
The unique microclimates in Australian summer fruit production regions which includes very long hot days and cooler nights, intensifies the sugar levels in fruit, making sweeter fruit for people to enjoy says Daniel Havas, senior trade commissioner for Austrade.
Summer fruits are also called stone fruit because of their pit (seed). Around 100,000 tonnes of summer fruit is produced by 1,200 growers from October to April each year from four major and two secondary production regions across Australia.
Farmers have generations of expertise, and also apply strict biosecurity and food safety measures to guarantee the tastiest and safest fruits.
Havas says almost 19,000 tonnes of fruit is delivered to Malaysia from Australia every year.
“Australia has a reputation for clean, green and high quality produce,” he adds.
These fruits are also handpicked to guarantee the best quality for consumers.
Australian summer fruits are all-rounders; versatile, nutrient rich and sweet yet healthy says Jessica Beard from Taste Australia.
Adding an Aussie summer fruit to your diet will boost your immune system with plenty of vitamin A, C, and E, improve eyesight as they are a rich source of carotenoids, and strengthen bones and teeth from vitamin K she explains.
“You can eat them fresh to savour their true and pure flavour or add them to sweet or savoury meals to create another layer of balanced sweetness.”
For a healthy lifestyle, it’s recommended that one consume five servings of vegetables and two servings of fruit daily and Beard suggests summer fruits for at least one serving.
It’s also important to pick the best fruit and in general, one should avoid greenish fruits or those that are pale in colour as these will be unripe.
And to get children interested in consuming these nutritional fruits, mums can buy different summer fruits and mix them up for a colourful, pleasing and surprising treat for kids.
They can also try different recipes including grilled peaches for a savoury dish or dice fresh summer fruits to be mixed with yoghurt or added to drinks for kids.
FRUITY GOODNESS
PEACHES, nectarines, apricots and plums are in the same family as the rose, and are a close relative to almonds - all belonging to the Rosacea family.
PEACHES
Peaches provide excellent anti-inflammatory, antimicrobial and antioxidant properties that help decrease the development of inflammatory joint conditions.
It also helps maintain healthy immune function, protects cells from free radical damage, supports healthy brain function and healthy skin, and helps to increase iron absorption.
Peaches are naturally low in sodium and naturally saturated fat free
Nutritional Profile
One peach provides:
2 per cent of the average person’s daily kilojoule needs.
2.5g dietary fibre, which helps to lower cholesterol and keeps you feeling full for longer.
260mg potassium, which is needed for a healthy nervous system and healthy muscle function.
24 per cent of RDI (recommended daily intake) of Vitamin C which helps maintain a healthy immune system, protects cells from free radical damage, supports healthy brain function and healthy skin and helps increase iron absorption.
11 per cent of RDI of niacin (Vitamin B3) which is important for a healthy nervous system, brain function, fighting fatigue and for healthy skin.
Selection and Storage
Select unwrinkled peaches which are free of blemishes and discolouration.
You can tell whether a peach is ripe by gently pressing it around the stem. A ripe peach will dent a little when pressed.
Store firm peaches at room temperature to allow it to continue ripening and develop a soft and juicy texture.
If a crisp texture is preferred, refrigerate peaches to prolong shelf life.
NECTARINES
Nectarines provide a good source of potassium which regulates blood pressure and reduces the risk of a heart attack. Nectarines are naturally sodium free and saturated fat free and have a low Glycemic Index of 43, providing slow released energy to keep you feeling full for longer.
Nutritional Profile
One nectarine provides:
2 per cent of the average person’s daily kilojoule needs.
2.3g dietary fibre, which helps to lower cholesterol and keeps you feeling full for longer.
266mg potassium, which is needed for a healthy nervous system and healthy muscle function.
A good source of Vitamin C, which equals to 33 per cent of RDI.
13 per cent of RDI of niacin (Vitamin B3).
Selection and Storage
Choose unwrinkled nectarines, free of blemishes and discoloration.
You can tell if a nectarine is ripe by gently pressing it around the stem. Ripe nectarines dent a little when pressed.
White dots on the fruit are called “sugar speckles” and indicate sweetness.
Store firm nectarines at room temperature to allow them to continue ripening and develop a soft and juicy texture.
If you prefer a crisp texture, refrigerate to prolong shelf life.
PLUMS
Plums are a low glycemic index fruit, which help to control blood sugar and also contain Vitamin K which is a key nutrient for healthy bones and teeth. Plums are naturally low in sodium and naturally saturated fat free and have a low Glycemic Index of 53.
Nutritional Profile
One plum provides:
2 per cent of the average person’s daily kilojoule needs.
19 per cent of RDI of Vitamin A.
12 per cent of RDI of Vitamin C.
Selection and Storage
Select unwrinkled and smooth skinned plums which are free of blemishes and discolouration.
A greyish sheen on the plum is called the “bloom” and indicates freshness.
Plums do not develop further sweetness after picking.
If you prefer a softer plum, store at room temperature.
Refrigerate plums to prolog shelf life and maintain firmness.
APRICOTS
Apricots are a low kilojoule fruit and rich in Vitamin A and beta carotene which are beneficial for eye health. Apricots are naturally low in sodium and naturally saturated fat free and have a low Glycemic Index of 34.
Nutritional Profile
One apricot provides:
1 per cent of the average person’s daily kilojoule needs.
11 per cent of RDI of Vitamin C.
Selection and Storage
Choose unwrinkled apricots, free of blemishes and discolouration.
You can tell if an apricot is ripe by gently pressing it around the stem. A ripe one dents a little when pressed.
A sweet apricot is an indication of ripeness.
Store apricots at room temperature or refrigerate to prolong shelf life.
FARM TO TABLE
PEACHES, apricots, plums and nectarines make a great addition to a sweet or savoury meal or simply as a delicious snack on its own. Add them to your child’s lunchbox or use them to make delicious meals and desserts.
Here are some easy to make recipes using Australian summer fruits.
AUSTRALIAN FRUITY DELIGHT
Ingredients
1 tablespoon gelatin powder
3 tablespoons cold water
1 cup concentrated fruit juice (250ml)
Sugar (If you are using unsweetened juice)
Australian Summer fruits (peaches, apricots, plums and nectarines), stones removed and sliced/cut into cubes
Method
1. Mix gelatin with 3 tablespoons of cold water and let it stand for five minutes.
2. Heat half a cup of juice and sugar in a saucepan. Remove from heat when vapour appears above the surface.
3. Add gelatin and stir until completely dissolved. Add the remaining half cup of juice.
4. Arrange the fruits into desired containers.
5. Pour the gelatin mix into the containers and leave in the fridge to set.
AUSSIE SUMMER FRUITS PAVLOVA
Ingredients
For the meringue
4 egg whites
250g caster sugar
1 teaspoon white wine vinegar
1 teaspoon cornflour
1 teaspoon vanilla extract
For the topping
500g Aussie summer fruits (apricots, plums, nectarines and peaches)
1 tablespoon icing sugar
350ml double cream
2 tablespoons honey
Method
1. Heat oven to 150C/130C fan/gas
2. Using a pencil, mark out the circumference of a dinner plate on baking parchment.
3. Whisk four egg whites with a hand mixer until they form stiff peaks, then whisk in 250g caster sugar, one tablespoon at a time, until the meringue looks glossy.
4. Whisk in white wine vinegar, cornflour and vanilla extract.
5. Spread the meringue inside the circle, creating a crater by making the sides a little higher than the middle.
6. Bake for one hour, then turn off the heat and let the Pavlova cool completely inside the oven
7. Whip 350ml double cream with the remaining one tablespoon icing sugar and spread it over the meringue. Put sliced summer fruits on the cream and finally, drizzle over the honey.
PLUM MUESLI
Serves: 4
Ingredients
8 plums, halved with stones removed
1/2 cup brown sugar
400g thick Greek yoghurt
1 1/2 cups toasted muesli
Method
1. Place the plums onto a baking dish lined with baking paper, sprinkle with brown sugar and half a cup water, cook under a preheated grill until the plums are soft.
2. Divide half the plums between four serving glasses, top with yoghurt, muesli and finish with remaining plums and syrup from cooking.
AUSSIE SUMMER FRUITS MOCKTAIL
Serves: 6
Ingredients
6 yellow nectarines, stones removed and chopped.
3 white nectarines, stones removed and finely chopped.
1.5 litres chilled cranberry and apple juice.
Mint sprigs
Method
1. Puree the yellow nectarines and divide between six glasses.
2. Carefully pour the juice on top of the puree, top with a little chopped white nectarine and garnish with a mint sprig.