Spring fruit and vegetable dishes: Nutrition and flavor on your table

Spring is a vibrant and life-filled season, and one of the best ways to celebrate it is by incorporating seasonal fruits and vegetables into our dishes. These fresh and colorful foods not only add flavor and variety to our meals, but are also an excellent source of essential nutrients to keep us healthy.

Spring fruits and vegetables are at their best during this season, and they are a great source of vitamins , minerals , and antioxidants that our bodies need. Some of the benefits they offer include:

Balanced nutrition: Fruits and vegetables are rich in fiber, vitamins and essential minerals for a balanced diet. These foods help strengthen our immune system, maintain heart health, improve digestion , and promote eye health, among other benefits.

Hydration: Many spring fruits and vegetables are high in water content, which helps keep us hydrated during the warmer days. This is especially important, since adequate hydration is essential for the proper functioning of our body.

Antioxidants: Spring fruits and vegetables are full of antioxidants, which protect our cells against free radicals and oxidative stress . These antioxidants help reduce the risk of chronic diseases , such as cardiovascular disease and certain types of cancer.

Healthy dishes with spring fruits and vegetables

• Spring Salad with Strawberries and Spinach: Combine fresh spinach with juicy strawberries and add walnuts or almonds for extra crunch. Complete the salad with a light dressing based on balsamic vinegar and olive oil to bring out the flavors.

• Grilled Vegetable Skewers: Cut zucchini, bell peppers, mushrooms, and cherry tomatoes into chunks and thread onto skewers. Then, grill them until tender and lightly browned. These vegetable skewers are a great option for a light and tasty meal.

• Chicken Mango Lettuce Wraps: Replace traditional tortillas with crisp, fresh lettuce leaves. Fill the sheets with grilled chicken strips, juicy mango slices, and add a splash of yogurt sauce for a refreshing flavor.

• Spring Fruit Smoothie: Blend fresh strawberries, bananas, mango, and spinach in a blender with a little water or non-dairy milk. You will get a healthy and delicious smoothie, full of essential nutrients and perfect to enjoy for breakfast or as a refreshing snack.

• Spring Pie with Fresh Fruits: Use shortcrust pastry or cookie crumbs as the bottom of the pie. Top with custard or Greek yogurt and garnish with spring fruits like strawberries, kiwis , and blackberries. This cake is a sweet and nutritious option to enjoy on any occasion.

Here you have the recipe to prepare a delicious spring cake with fresh fruits:

Ingredients:

• 1 shortcrust pastry base or crushed cookies
• 1 cup custard or Greek yogurt
• Fresh spring fruits (such as strawberries, kiwis, blackberries, grapes, etc.)
• 2 tablespoons fruit jam (optional)
• Fresh mint leaves for garnish (optional)

Instructions:

1.Preheat the oven according to the directions on the shortcrust package, or skip this step if you are using crushed cookies.

2. If you use shortcrust pastry, spread it out in a previously greased tart pan and prick the bottom with a fork to prevent it from swelling during cooking. If you are using crushed biscuits, mix the crumbs with melted butter and press the mixture into the pan to form the base of the tart.

3. Bake the pie crust according to the shortcrust package directions or, if using cookie crumbs, bake for about 10 minutes until lightly golden. Then, remove from the oven and let cool completely.

4. Once the pie crust is cool, spread a generous layer of custard or Greek yogurt over it. Be sure to cover the entire surface of the base.

5. Wash and cut the fresh fruits into slices or pieces according to your preferences. You can use strawberries, kiwis, blackberries, grapes, or any other spring fruit you like.

6.Place the fresh fruits on top of the custard or Greek yogurt, creating an attractive and colorful arrangement. You can be creative and play with different combinations of colors and flavors.

7. Optionally, you can heat 2 tablespoons of the fruit jam in the microwave or in a small saucepan until it becomes runny. Then, lightly paint the fruits with the jam to give them an extra shine and bring out their beauty.

8. Refrigerate the tart for at least 1 hour to allow the flavors to set and the fruit juices to blend into the cream or yogurt.

9. Before serving, garnish the cake with fresh mint leaves or other herbs for a final touch of freshness.

This cake is perfect for any occasion, from an elegant dessert to a seasonal snack. Enjoy it with family and friends!