Green Fruit Packets
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.
(Percentage of daily recommendation)
| Calorie | 143 cal. | (7 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.8 mg | (7 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 26 μg | (9 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 430 mg | (11 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 34 g |
Ingredients
- Ingredients
- 7 ozs green seedless Grape
- 2 Kiwi
- 2 green-skinned Pear (about 150 grams)
- ½ small Melon (eg Galia; 300 grams)
- 1 pc fresh ginger (about 8 grams)
- 1 Cinnamon stick
- 4 Cardamom
- 4 Tbsps Maple syrup
Preparation steps
Rinse grapes, drain in a sieve, pluck from stems and cut in half.
Peel kiwis and cut into slices.
Rinse pears, cut into quarters, remove seeds and cut into wedges.
Cut melon. Remove seeds with a teaspoon, cut into slices and remove rind.
Peel ginger and finely chop. Break cinnamon stick into 4 small pieces.
Cut parchment paper into 4 pieces, each approximately 35 x 25 cm (approximately 14 x 10 inches).
Divide grapes, kiwis, pears, melon and ginger into 4 portions and place 1 portion in the middle of each piece of parchment paper.
Top each packet with 1 piece of cinnamon stick, 1 cardamom pod and 1 tablespoon maple syrup.
Fold parchment paper to seal packets.
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.