Summer fruit plate with lime, mint & vanilla syrup

summer fruit plate

Serves 8

  • For the syrup

  • 100 g golden caster sugar

  • 1 small bunch fresh mint, leaves picked, stalks reserved

  • zest and juice of 2 limes

  • 1 vanilla pod, scored lengthways, seeds scraped out, pod reserved

  • For the fruit

  • 1 punnet ripe strawberries

  • 2 handfuls cherries

  • 2 punnets blackberries

  • 1 small punnet redcurrants

  • 2 ripe peaches

  • 4 apricots

  • 1 small cantaloupe melon

  • natural yoghurt, to serve, optional

Make the syrup. Place the sugar and mint stalks in a small saucepan with 200ml water and bring to the boil. Turn the heat off, then add the lime zest and juice, vanilla pod and seeds. Mix it all together and place to one side to cool down. You want a lovely thick syrup, but remember it will thicken as it cools.



Wash the fruit gently in cold water and drain in a colander. Halve and stone the cherries and chop any larger berries in half, then spread them out on a wide, flat dish. Halve and stone the peaches and apricots, then cut them into nice wedges and put with the berries.



Halve the melon, scoop out the seeds and chuck them away. With the same spoon, over the dish of fruit, scoop out curls of melon until you reach the green skin. Pour half of the syrup over the fruit, cover and chill for a while, so it soaks up all that lovely flavour.



To serve, pick out the mint stalks, then sprinkle over the mint leaves. Serve with dollops of natural yoghurt if you like, and a little jug of your leftover syrup for drizzling over.

Nutritional Information

Summer fruit plate with lime, mint & vanilla syrup

Perfect with whatever fruit you fancy

More Fruit recipes ->
0 foodies cooked this
This seasonal fruit salad recipe is all about the juicy fruit and lovely, thick vanilla syrup
Serves 8
10m (plus chilling time)
Super easy
Method

The key to a good fruit salad is lovely ripe, sweet fruit. Pick up whatever looks beautiful and ripe – anything hard will be sour and you don't want that! This recipe works well with pretty much whatever's in season.

Make the syrup. Place the sugar and mint stalks in a small saucepan with 200ml water and bring to the boil. Turn the heat off, then add the lime zest and juice, vanilla pod and seeds. Mix it all together and place to one side to cool down. You want a lovely thick syrup, but remember it will thicken as it cools.

Wash the fruit gently in cold water and drain in a colander. Halve and stone the cherries and chop any larger berries in half, then spread them out on a wide, flat dish. Halve and stone the peaches and apricots, then cut them into nice wedges and put with the berries.

Halve the melon, scoop out the seeds and chuck them away. With the same spoon, over the dish of fruit, scoop out curls of melon until you reach the green skin. Pour half of the syrup over the fruit, cover and chill for a while, so it soaks up all that lovely flavour.

To serve, pick out the mint stalks, then sprinkle over the mint leaves. Serve with dollops of natural yoghurt if you like, and a little jug of your leftover syrup for drizzling over.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 173
    9%
  • Carbs 26.4g
    10%
  • Sugar 26.3g 29%
  • Fat 4.4g 6%
  • Saturates 2.6g 13%
  • Protein 5.6g 12%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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