Nutrition

Fruit salad for children

Published

4 years ago

July 16, 2022

admin

• Fruit salad for kids

Time:15 minutes

Serves: 6-8

Ingredients: Look for ripe, sweet-smelling fruit for this simple fruit salad with kiwi, mango, pineapple, grapes, orange and berries.

Method

STEP 1

Prepare the fruit with a small serrated knife. Cut the top and bottom off the kiwi, stand it up on one of its flat surfaces and cut away the skin, keeping the knife as close to the skin as possible. Slice in half, following the core through the centre, then cut each half into slices. Put in a bowl and repeat with the other kiwi.

STEP 2

Carefully cut the skin off the mango and slice off each cheek, running your knife as close to the stone as you can. Cut each piece into slices. Remove any remaining fruit from the stone in long thin slices. Add the mango to the kiwi.

STEP 3

Top and tail the pineapple, then in a similar way to the kiwi, cut away the skin. Use your knife to go around the pineapple, taking out the divets or eyes, two to three at a time, you’ll be left with a spiral pattern weaving around the outside of the fruit. Take of circular slice, roughly 150g, quarter, remove the core then cut into chunks. Add to the bowl.

STEP 4

Halve the grapes and add to the rest of the fruit along with the berries, you may want to slice or halve strawberries if they’re large. Remove the peel from the orange using the same method as the kiwi and pineapple. Holding the orange over the bowl of fruit, remove the orange segments by carefully cutting between the membrane and the fruit. The pieces should fall out into the bowl along with any juice. Squeeze the membrane over the fruit to extract the juice, add a drizzle of honey, if you like. Mix everything together and leave in the fridge to macerate for 30 minutes, if you have time.

RECIPE TIPS

Use whatever fruit you like in this versatile salad. Banana, melon, watermelon, apple, peach and apricot also work well.

Source:bbcgoodfood.com

Nutrition

Benefits of Avocado

Published

9 hours ago

May 16, 2026

WeeklySpectator

Avocado

Avocado is a healthy addition to our diet, offering a rich blend of essential nutrients, heart-friendly fats, and fibre that support overall well-being.

Avocado is not merely a trendy fruit; it is a nutrient-packed powerhouse that can transform your breakfast into a healthy and satisfying meal.

From enhancing your energy levels to supporting overall well-being, here are eight detailed benefits of incorporating avocado into your morning routine:

-Rich in essential nutrients

Avocados are a treasure trove of vital vitamins and minerals. They are an excellent source of potassium, which supports muscle function and helps regulate blood pressure. Additionally, they contain vitamin K, crucial for blood clotting and bone health, vitamin E, a potent antioxidant, and B vitamins, which are essential for energy production and brain health.

– Promotes heart health

Avocados are abundant in heart-healthy monounsaturated fats, which can help lower levels of harmful cholesterol while increasing beneficial cholesterol. Regular consumption of these healthy fats as part of a balanced diet may reduce the risk of heart disease and improve overall cardiovascular health.

– Provides sustained energy

Unlike sugary breakfast options that can lead to an energy slump later in the day, avocados provide a steady source of energy. Their combination of slow-digesting healthy fats and dietary fibre keeps you feeling full and energised throughout the morning, making them an ideal choice for busy days.

– Aids in weight management

Despite their relatively high caloric content, the healthy fats and fibre in avocados can promote a feeling of fullness, helping to reduce overall calorie intake. This makes them an excellent option for those seeking to manage their weight without resorting to restrictive diets.

– Supports digestive health

Avocados are rich in dietary fibre, which plays a crucial role in maintaining a healthy digestive system. Fibre promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria, contributing to overall digestive wellness.

– Improves skin health

The healthy fats, vitamin E, and antioxidants found in avocados are highly beneficial for skin health. These nutrients help to nourish and hydrate the skin from within, protect against damage caused by free radicals, and promote a natural, radiant complexion.

– Boosts cognitive function

The fats in avocados, along with their high folate content, support brain health. These nutrients are associated with improved cognitive function and may reduce the risk of neurodegenerative diseases such as Alzheimer’s. Including avocado in your diet can help keep your mind sharp and focused.

– Highly versatile and delicious

Avocados are incredibly versatile and can complement a wide range of breakfast dishes. Their creamy texture and mild, buttery flavour make them an deal addition to sweet and savoury meals alike. Pulse.gh