Spring 2023: seasonal fruits and vegetables

em 13 de Sep de 2023

Karen Longo – Nutritionist and Nutrition Consultant, Korin Alimentos

Korin featured products for recipes:

  • Chia,
  • Free-range eggs

The beginning of the spring season is the time when nature gives us its beauty with an explosion of colors and flowers. And why not to say of tastes!

During the most colorful season of the year, seasonal fruits and vegetables are abundant in taste and have a characteristic freshness.

At this time of the year, we can explore the meals using more colorful combinations and taking advantage of the natural pigments found in each food, or bioactive compounds that give us more energy for physical activity and expand our mental creativity.

Let’s know the seasonal fruits and vegetables:

Fruits: “Pérola” pineapple, acerola, Cavendish banana, pome banana, cashew, jabuticaba, kiwi, lime orange, pear, Fuji apple, Gala apple, papaya, mango, passion fruit, melon, tangerines, strawberry, peach and mandarins.

Vegetables: pumpkin, Brazilian zucchini, artichoke, sweet potato, sugar beet, aubergine, carrot, cucumber, colored bell peppers, snow peas

Greens: chicory, asparagus, broccoli, kale, cauliflower, leek, endive, anise, spinach, mustard, turnip, radish.

Vegetables are foods that contain many health protective compounds. And, at this time of the year, they can be combined to create refreshing and appetizing preparations that enhance health and make our taste buds happier!

Here are some tips for preparing refreshing colorful meals with a spring taste using Korin products, which are full of health and vital energy!

OVERNIGHT CHIA WITH SEASONAL FRUITS

Ingredients

  • 200 ml vegetal milk (coconut, oats or nuts)
  • 1 tablespoon Korin chia seeds
  • 1 chopped mango
  • Pulp of ½ passion fruit
  • 6 almonds
  • Cinnamon powder to taste

Method

Eat one day after preparation.

Put the vegetal milk and chia in a glass jar covered with a lid.

Mix well using a fork to break apart any clumps formed when the chia seeds are mixed with the liquid.

Cover the jar and cool it in the refrigerator for 4 hours (up to 24 hours)

The next day, add the other ingredients (mango, passion fruit pulp and almonds). Serve it.

*The fruits can be combined according to your preference

(e.g., papaya + kiwi, banana + strawberry, apple + pineapple)

Nutritional tip: Chia contributes to the good functioning of the intestine, promotes a feeling of satiety, and is a good source of the anti-inflammatory fatty acid omega-3. The fruits used in the overnight complement body’s vitamins and antioxidant compounds and help tissue regeneration, besides bringing joy and taste to the dish.

LOW-CARB SPINACH QUICHE

Ingredients for the dough

  • ½ cup (tea) almond flour
  • ¼ cup (tea) olive oil

(add a little more if the dough is dry or crumbly)

  • 1 pinch salt

Ingredients for the filling

  • 1 pack spinach
  • 4 Korin free-range eggs
  • ¼ cup (tea) vegetal milk (oats or nuts)
  • 1 teaspoon baking powder

*Spinach can be replaced with broccoli or endive

Method

Mix all dough ingredients until homogeneous.

Line the bottom of a baking pan with parchment paper.

Bake in preheated moderate oven (180oC) for 15 minutes. Reserve it.

Stew the spinach in a trickle of olive oil for 2 minutes.

Add the eggs, vegetal milk and baking powder.

Mix well and wait until it is warm.

Pour it over the dough (already cool) and bake it for 20 minutes or until completely baked. Serve it still hot.

Nutritional tip: Eggs are good sources of protein and fat (that promote the balance of glycemic load) and lutein, which is an important nutrient for eye health. The filling based on spinach or any other chosen vegetable provides minerals such as magnesium, iron and calcium, as well as vegetal fibers that contributes to the good functioning of the intestine.

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