Can you think of what is the most typical summer sweet of your childhood? Let’s bet you will say a no-bake dessert right out of the fridge! And it probably includes fruit! That’s why in our new summer article we will see various fruity ideas for homemade sweets and we will make our own easy and healthy no-bake dessert with vanilla pudding, sugar-free biscuits and fresh summer fruits. And because as we all know we like to learn everything, we will read a few things about summer fruits and their nutrients!
The king of summer fruits is undoubtedly watermelon. Did you know that watermelon belongs to the same family as cucumber and pumpkin? We also learned that all parts of the watermelon are suitable for consumption, even the rind!
As for its nutrients, watermelon is low in calories and fat and helps a lot in hydrating the body, as it consists of 92% water. It is also a good source of potassium and vitamin A and helps control blood pressure. Finally, it contains vitamins B6, B1 and C and is rich in substances with antioxidant activity, such as lycopene. The red color of watermelon is due to lycopene, so the redder the watermelon, the more lycopene it contains. We need to know that increased lycopene intake has been linked to good heart function and cancer prevention.
The other summer fruit that goes well with watermelon is melon! For the melon we learned that its English name comes from the Latin melopepo which in turn comes from the ancient Greek milopepon. There are several varieties of melon, which differ in the color of skin and flesh, aroma and taste.
Looking for the nutrients of the melon, we read that it is truly an anti-cancer treasure, with anti-cancer action and protection. Also, thanks to adenosine -an anticoagulant that is also contained in garlic, onions and mushrooms- it effectively prevents strokes and blood clots. It is also rich in vitamins and antioxidants. Another very interesting thing we learned is that the melon in antiquity was used as a cosmetic!
Another protagonist of the summer are cherries! We learned that there are two types of cherries, the sweet cherry and the sour cherry. Cherry stones have been found since prehistoric times, in European settlements of the Bronze Age. It is therefore a fruit with a very long history…
Sweet and sour cherries are both very nutritious. They are low in calories and rich in vitamin C and potassium, as well as antioxidants. They are also a natural aid for insomnia as they contain melotonin, a hormone that facilitates sleep. They also strengthen the immune system, help with weight loss and reduce hypertension. Finally, they help prevent cardiovascular disease and have anti-aging properties, contributing to a healthy and glowing skin.
Apricots have also a long history. According to what we have read, wild apricots were grown in China around 3000 BC and from there they were transported to Persia and Armenia. Alexander the Great brought apricots to southern Europe, where they were valued by both the Greeks and the Romans.
Apricots contain antioxidants, vitamin A and vitamin C. They are rich in ingredients that help protect eyesight, and catechins, which can help treat and prevent cancer and inflammations. Apricots are also a very good source of fiber, which helps the digestive system function. Finally, they contain iron, which helps prevent anemia.
Another fruit produced in Greece and originating from China is peach. We learned that peach cultivation spread from China to the Mediterranean countries and from there to America and Australia. We also found that today it is the most widely cultivated fruit tree in the world after the apple tree. The cultivation of peach is, in fact, one of the largest and most important in our country.
Peach is an ideal fruit for weight loss, as it fills the stomach without any fat. It also helps with cardiovascular health thanks to the antioxidants it contains. The fiber it contains helps the proper functioning of the digestive system, while potassium helps maintain proper blood pressure. In addition, peaches contain vitamins A, C, E and K and are rich in iron. Finally, they help control cholesterol levels, contribute to a healthy and glowing skin, and work as a deterrent against cancer. Another thing we learned is that peaches help reduce stress and reduce hair loss.
One of the most refreshing summer fruits is kiwi. Greece is in the first places of the world kiwi production. As for its origin, we read that it is also, like apricot and peach, native to China and that it came to Europe, America and New Zealand in the 20th century. New Zealand was the first country to promote it in the international market and gave it the international name “kiwifruit” from the kiwi bird that is its symbol.
Searching for the nutrients of kiwi, we found that it really is a treasure! Did you know that kiwi has about twice as much vitamin C as orange? We read that it is also an excellent source of vitamins A and E, which ensure a healthy skin. Kiwi also contains B vitamins, which help the brain function properly. Also, its black seeds are rich in omega-3 fatty acids. In addition to vitamins, kiwis are rich in minerals such as potassium, magnesium, calcium, iron and more. They have many antioxidant properties, help the eyes and the respiratory, digestive and immune systems to function properly, and can lower the body’s cholesterol levels. Among the many other health benefits, we read that eating a kiwi before bed helps us sleep better.
The last summer fruit that we will host in our article is fig. The fig tree is a native tree of almost the entire Mediterranean. In Greece we even have the figs of Kymi, which are a product with a recognized Protected Designation of Origin. Figs have been known since antiquity and there are references to them in the Bible, as in the parable of the barren fig tree.
We learned that figs are very sweet fruits, which contain 83% natural sugars. They could serve as a natural sweetener in our recipes, then! Figs are also a source of calcium and fiber, as well as vitamins A, B and C. They are also well known for their digestive properties and action against constipation. They are a very good source of potassium, a mineral that helps control blood pressure, calcium, iron and folic acid. The high fiber content makes them suitable for weight management.
After learning all about our favorite summer fruits, it’s time to use them in our dessert. So, let’s make an easy and quick no-bake dessert with vanilla pudding and fresh, summer fruits!
Easy and fast no-bake dessert with fruit
Ingredients for the no-bake dessert
|Milk||1600 ml (or as mentioned on the mix box)|
|Vanilla instant pudding mix||250 gr|
|No-sugar biscuits||1 package|
How to make the no-bake dessert
Happy summer, fruity creations everyone!