4 Fruity Recipes with Powerful Health Benefits

Add seasonal fruits to your daily diet; have them in your breakfast bowl, add them to your dessert or eat them as a quick snack while on the move.

By Kaveri Jain. Photography by Ananya Jain

Seasonal fruits come loaded with essential vitamins, minerals, antioxidants and lots of fibre that help build a stronger immune system and give you glowing skin.

Blueberries, for example, have potent antioxidant, anti-inflammatory, and gene regulatory characteristics. Eat blueberries for a longer life and slower ageing.

Acai is a dark purple berry that tastes like a combination of wild berries, chocolate and soil. Jamun juice acts as a natural astringent and is used as a mouthwash, as it eliminates bad breath.

And mangoes reduce cholesterol levels of the body and help control your blood pressure and heart rate. Here’s how to use these fruits in cereals and dessert.


Acai Berry Bowl

Food 3Ingredients:
1 handful berry mix
1 banana, frozen
2 tsp of acai powder with 3-4 crushed ice cubes
3 tbsp rolled oats
½ cup milk of choice
1 tsp honey or maple syrup
Top with fruits and nuts of your choice, even a bit of chocolate if you like!

1. For the acai bowl, add all the ingredients into the blender and blend until smooth.
2. Now garnish with your favourite fruits.


Jamun Coconut Vegan Ice Cream

Food 2Ingredients:
1½ cup canned coconut milk
½ cup jamun pulp (de-seed the jamun and blend to a pulp)
¼ cup sweetener of choice, such as sugar or pure maple syrup
Pinch of salt
Pure vanilla extract

1. Chill the coconut milk.
2. Stir all ingredients together in a bowl.
3. Whip (I used a hand blender) the ingredients for 5–10 minutes, then add the jamun pulp.
4. If you have an ice-cream maker, transfer the mixture to it and churn according to manufacturer’s directions for your specific machine.
5. If you don’t have an ice-cream maker, you can whip again with a hand blender for a few minutes.
6. Pour into a container and freeze for 4–8 hours.
7. Thaw for a few minutes before serving.


Mango Yoghurt Bowl

Food 4Ingredients:
1 cup yoghurt
1 tablespoon powdered sugar
1 cup mango pulp (just puree your favourite mango)
Topping – fruits

1. Combine all the ingredients in a bowl and mix well using a whisk.
2. Refrigerate for an hour or more. Top with fruits and serve chilled.


Lemon and Blueberry Cake

Food 1Ingredients:
1 cup butter at room temperature
6 large eggs
1 cup sour cream room temperature
3 cups all-purpose flour
½ tsp baking powder
¼ tsp baking soda
2 cups sugar
1 tsp vanilla
2 cups fresh blueberries
Zest and juice of 2 lemons

1. Preheat oven to 325°F. Grease and lightly flour a 12” baking dish. In a bowl stir together flour, baking powder, and baking soda. Set aside.
2. In a large bowl beat butter with an electric mixer. Gradually add sugar, beating on medium speed for about 10 minutes or until light and fluffy. Add vanilla.
3. Add eggs, one at a time. Now add flour mixture and sour cream to the butter mixture, beating on low speed after each addition just until combined.
4. Fold in berries, zest and juice until combined.
5. Pour batter into prepared pan, spreading evenly.
6. Bake for 75 minutes or until a toothpick inserted near centre of cake comes out clean.
7. Cool in pan on a wire rack for 10 minutes.
8. Remove from pan; cool completely on rack.
9. Once the cake has completely cooled, top with cream and fresh blueberries.

First published in eShe’s July 2019 issue.

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