EatSmarter exclusive recipe

Green Fruit Packets

with Maple Syrup
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Average: 5 (1 vote)
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Green Fruit Packets

Green Fruit Packets - Small packets are full of flavor, just waiting to be opened

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Health Score:
Health Score
7,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
143
calories
Calories

Healthy, because

Even smarter

Nutritional values

Sweet fruit with aromatic spices - practically fat-free. With one portion you already cover the daily requirement of vitamin C. The water-soluble vitamin is needed for the formation and maintenance of connective tissue, for wound healing, healthy gums and for the immune system.

Depending on your preferences you can vary and change the fruit. The fruit pack also tastes great with papaya, mango, peaches or bananas.

1 serving contains
(Percentage of daily recommendation)
Calorie143 kcal(7 %)
Protein2 g(2 %)
Fat1 g(1 %)
Carbohydrates31 g(21 %)
Sugar added6 g(24 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.1 mg(9 %)
Niacin0.8 mg(7 %)
Vitamin B₆0.1 mg(7 %)
Folate26 μg(9 %)
Pantothenic acid0.2 mg(3 %)
Biotin2.2 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C37 mg(39 %)
Potassium430 mg(11 %)
Calcium42 mg(4 %)
Magnesium29 mg(10 %)
Iron1 mg(7 %)
Iodine3 μg(2 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.2 g
Uric acid44 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
7 ounces
green seedless grapes
2
2
green-skinned Pears (about 150 grams)
½
small Melon (eg Galia; 300 grams)
1 piece
fresh Ginger root (about 8 grams)
1
4
4 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Sieve, 1 Peeler, 1 Small knife, 1 Teaspoon, 1 Parchment paper, 1 Kitchen shears, 1 Tablespoon, 1 Large knife

Preparation steps

1.
Green Fruit Packets preparation step 1

Rinse grapes, drain in a sieve, pluck from stems and cut in half.

2.
Green Fruit Packets preparation step 2

Peel kiwis and cut into slices.

3.
Green Fruit Packets preparation step 3

Rinse pears, cut into quarters, remove seeds and cut into wedges.

4.
Green Fruit Packets preparation step 4

Cut melon. Remove seeds with a teaspoon, cut into slices and remove rind.

5.
Green Fruit Packets preparation step 5

Peel ginger and finely chop. Break cinnamon stick into 4 small pieces.

6.
Green Fruit Packets preparation step 6

Cut parchment paper into 4 pieces, each approximately 35 x 25 cm (approximately 14 x 10 inches).

7.
Green Fruit Packets preparation step 7

Divide grapes, kiwis, pears, melon and ginger into 4 portions and place 1 portion in the middle of each piece of parchment paper.

8.
Green Fruit Packets preparation step 8

Top each packet with 1 piece of cinnamon stick,  1 cardamom pod and 1 tablespoon maple syrup.

9.
Green Fruit Packets preparation step 9

Fold parchment paper to seal packets.

10.
Green Fruit Packets preparation step 10

Bake in preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F convection 325°F) about 15-20 minutes. Place on plates, open packets and serve.