The Prime Three Summer Fruit Salads

Purchasing seasonal products allows for savings, especially in the summer, as fruits and vegetables are cheapest during this time. In addition, seasonal foods have the highest nutritional value among the products available on the market, and hence are the healthiest. To check what fruits will appear in a given month, one can look at the seasonal calendar, which can be found in many valuable stores. The summer season lasts from June to September. Although many different fruits are found on the market stalls and the shelves of the stores, the summer season is especially associated with berry fruits such as strawberries, raspberries, blueberries, red and blackcurrants, and blackberries. These fruits are rich in antioxidants and have few calories. In June, the following fruits are available: strawberries, raspberries, gooseberries, cherries, blackberries, mulberries, watermelons, and red currants. In July, one can find gooseberries, American blueberries, peaches, cherries, sour cherries, watermelons, peaches, blueberries, raspberries, mirabelles, apricots, mulberries, white, black, and red currants. In August, Aronia berries, American blueberries, peaches, peaches, blueberries, blackberries, watermelons, mirabelles, apricots, mulberries, white, black, and red currants are available. Compared to the previous months, the number of fruits in September is significantly smaller, but their availability is still considerable.

Fruits, which contain large quantities of carbohydrates, constitute the primary ingredient of a fruit mix. Combining them with other products can improve the nutritional value of the dish. Therefore, one must add fat and protein. Good sources of protein include dairy products (yogurt, whey, starch, cheese, feta, or even milk), while fat can be found in seeds, plant oils, and especially nuts.

Preparation time: 15 minutes Ingredients (per 1 serving): – watermelon: 3 pieces (200 g), – strawberries: a handful (70 g), – feta cheese: a piece (30 g), – lemon juice: 2 tablespoons (12 g), – mint: 5 leaves (5 g), – nuts: 3 pieces (12 g). Preparation: 1. Cut the watermelon into larger pieces and remove the seeds. 2. Remove the strawberry stems and cut them in half. 3. Place the fruit in bowls and mix. 4. Cut the feta cheese into small cubes and add it to the fruit. 5. Mix lemon juice with chopped nuts and pour the dressing over the salad. 6. Sprinkle the salad with mint. Nutritional value (1 serving): – Energy: 243 kcal, – Protein: 7.8 g, – Fat: 14.7 g, – Carbohydrate: 24.4 g.

Preparation time: 15 minutes Ingredients (per 1 serving): strawberries a handful (70 g), raspberries a handful (50 g), yellow melon 3 pieces (200 g), goat cheese 1 piece (30 g), lemon juice 2 tablespoons (12 g), honey 1/2 teaspoon (6 g), walnuts 3 pieces (12 g). Preparation method: 1. Remove the stems from the strawberries and cut them into slices. 2. Cut the melon in half and cut the flesh into large cubes. 3. Mix all the fruits in a bowl. 4. Cut the goat cheese into cubes and add to the salad. 5. Mix the lemon juice with honey and pour over the salad. 6. Sprinkle the whole with chopped walnuts. Nutritional value (per 1 serving): energy: 282 kcal, protein: 10.7 g, fat: 14.9 g, carbohydrates: 31.9 g.

Preparation time: 10 minutes Ingredients (per one serving): - American berries - handful (50 g), - raspberries - handful (50 g), - red currants - handful (45 g), - natural yogurt - 4 teaspoons (100 g), - almond flakes - 1 teaspoon (15 g). Preparation method: 1. Wash the fruits thoroughly, put them in a bowl, and mix them. 2. Add natural yogurt and mix again. 3. Garnish the blend with almond flakes. Nutritional value (1 serving): - energy: 256 kcal, - protein: 8.6 g, - fat: 11.5 g, - carbohydrates: 34.5 g.