Frutta estiva nel bicchiere: i benefici degli estratti e come prepararli

Summer fruit by glass: the benefits of extract juices and how to prepare them

Summer fruit and their juices, how to make them and best combinations

Thirst-quenching, versatile, packed with vitamins and minerals, summer fruit and vegetable juices are some of the best ways to sustain the heat with a light and tasty treat. Fresh and healthy, these extracts hydrate and regenerate your body simply on the hottest days, providing a natural boost of energy and well-being.

With the arrival of hot weather, summer fruit becomes a prominent element for facing the heat with lightness and vitality. Thanks to a high water, vitamin and antioxidant content, fruits like watermelon, peaches, apricots and melons help maintain adequate hydration, while also playing a key role in supporting body’s physiological functions, counteracting oxidative stress, accelerating normal detoxification processes and ensuring a proper intake of essential micro-nutrients.

A very popular and versatile preparation, in addition to summer fruit pies and salads, are extract juices. These refreshing, nutritious and naturally sweet drinks are easy to prepare and enjoy even on the go. Unlike smoothies, which preserve fruit’s fiber, extracts separate the juice from the pulp, thus offering an immediate absorption of nutrients without excessively burdening the digestive system, making them great for starting your day with energy and lightness.

They can also be enriched with fresh and light vegetables rich in water, such as cucumber, celery or spinach, further enhanced with officinal and aromatic herbs like mint, basil or ginger, which in addition to adding flavor they also enhance beverage’s beneficial properties. Another exciting option is the possibility of creating custom combinations that, depending on the ingredients, can help treat different issues: purifying, refreshing, anti-inflammatory, energizing or digestive extract juices, each drink becomes a true ally for your well-being.

For example, an extract made with watermelon, cucumber and mint promotes a purifying and refreshing effect, ideal for hindering the heat and stimulating the elimination of toxins. A drink made with peach, carrot and ginger instead helps stimulate the immune system and effectively fight inflammation. Furthermore, a combination of apricot, celery and basil is a valuable aid in improving digestion and restoring overall physical balance.

How to prepare a perfect summer fruit and vegetable extract juice

To get the best benefit from summer fruit juices, it’s essential to choose quality ingredients and pay attention to every step of the preparation process, in order to preserve their freshness, vitality and nutritional features.

Here are a few tips that can make a difference in preparing fruit juices.

  • Choose ripe, organic and seasonal fruit

Opting for summer fruit picked at their ripeness, sourced organically and locally, ensures an optimal supply of vitamins, minerals and phytonutrients, as well as a sweeter and more intense flavor. This not only eliminates need for added sweeteners, but makes the juice more digestible and richer in active enzymes too. Choosing local products reduces transportation and storage times, minimizing oxidation and loss of active ingredients, thus contributing to the support of sustainable local agriculture.

  • Thoroughly wash all ingredients

Even by opting for organic fruit and deciding to peel it, it’s important to carefully wash each ingredient to remove any impurities, soil residue and dangerous microorganisms on the surface. A natural solution of water, vinegar and baking soda ensures a deep clean without altering fruit’s characteristics.

  • Invest in a good cold-press juicer

Unlike traditional centrifuges, which operate at high speeds releasing heat and promoting the oxidation of fruit’s nutrients, cold-press juicers work on a slow pressing system to best preserve enzymes, thermolabile vitamins (those easily degraded by temperature changes, such as vitamin C and B group’s vitamins) and aromatic compounds. The result is a richer and more nutritious juice, with a velvety texture and vivid colors resembling their natural pigments.

  • Combine fruits and vegetables in a balanced way

Creating a balanced juice means combining fruits with complementary flavors, yet harmonizing macro-nutrients to avoid glycemic peaks and prevent digestive issues. Adding vegetables like celery, cucumber, carrot or fennel helps dilute fruit’s sugar content and enriches juices with soluble fiber, minerals and chlorophyll. Adding spices (like ginger, turmeric or cinnamon) or fresh herbs (like mint, basil or rosemary) can further enhance juice’s sensory complexity favoring anti-inflammatory, digestive and detoxifying properties.

  • Consume the juice immediately

To preserve the best concentration of active nutrients, it is advisable to drink juices as soon as possible after preparation, ideally within 15-20 minutes. Contact with air and light, in fact, triggers oxidative processes that progressively reduce the content of vitamins (particularly vitamin C, B vitamins such as folate and anthocyanins), altering the beverage’s nutritional properties, its taste, color and texture. If consumption must be postponed, it’s best to store the juice into an airtight glass container in the fridge, remembering to shake gently before drinking.

Summer fruit extract juices: the best combinations and their beneficial properties

Making extract juices from summer fruits is a great way to enrich your daily diet and make it healthier, as a truly creative and sensory experience allowing to combine different flavors, colors and textures while improving each ingredient’s nutritional benefits. Following, here are some of the best juice recipes made with summer fruits and vegetables, along with their main beneficial characteristics.

1. Watermelon, cucumber and mint juice – Hydrating, remineralizing and digestive

Made of over 90% water for an incredible hydrating function, and rich in lycopene, an antioxidant that protects cells from UV damage and promotes cardiovascular health, watermelon is one of the best allies on the hottest days. Cucumber amplifies the hydrating effect and adds precious minerals like potassium and magnesium, which are important for restoring electrolyte balance compromised by huge sweating. Mint, then, refreshes the drink with a pleasant aromatic note and stimulates digestion.

  • Preparation (for one person):

Cut 300g of watermelon into cubes (removing seeds), peel 1 cucumber (if not organic) and add 6-8 fresh mint leaves. Place in the juicer and drink the extract within 15 minutes after preparation to preserve all vitamins and freshness.

2. Peach, carrot and ginger – Antioxidant, energizing and digestive

The sweet juicy peach is rich in beta-carotene, a precursor to vitamin A, which is beneficial for skin and eye health, and also vitamin C, which supports the immune system and collagen synthesis. Pairing it with carrots, equally rich in beta-carotene and fiber, it enhances the protective properties of the juice. Fresh ginger, with its carminative, anti-inflammatory and slightly thermogenic properties, supports digestion and adds a pleasantly spicy twist to the beverage.

  • Preparation (for one person):

Place a ripe peach (with the peel if organic), 2 medium carrots (washed and trimmed) and 2cm of fresh ginger in the juicer. Stir the juice well before drinking.

3. Melon, lime and basil – Refreshing, invigorating and rich in vitamin C

Cantaloupe melon, with its intense aroma and bright orange flesh, is so rich in vitamins A, C, and potassium, making it perfect for replenishing fluids and minerals lost through sweating. Freshly squeezed lime juice adds a pleasant touch of acidity, as well as another good amount of vitamin C, enhancing the antioxidant action of the drink, and helps neutralize free radicals that contribute to skin aging. Basil, then, is known for its digestive, relaxing and invigorating properties.

  • Preparation (for one person):

Cut half a ripe melon into cubes (about 250g of pulp), place it in the juicer and add the fresh juice of half a lime and 4-5 basil leaves. Enjoy right away for a greater taste experience.

4. Plum, green apple and fennel – Bowel regularity and improved digestion

Ripe plums are naturally rich in fiber, sorbitol and anthocyanins, that promote natural bowel regularity. Green apple, in addition to containing pectin and vitamin C, adds some acidity that refreshes the juice and balances its flavor. Fresh fennel, known for its carminative and bloating-hindering properties, facilitates digestion and reduces gas, making the drink ideal for who suffers from post-meal bloating.

  • Preparation (for one person):

Pit 3 ripe plums, slice half a green apple (with peel if organic) and add about 50g of fresh fennel, including a little green stem. Blend everything slowly and consume within 10-15 minutes to prevent oxidation.

5. Apricot, pineapple and fresh turmeric – Anti-inflammatory, purifying and protective

Apricots, rich in pro-vitamin A, potassium and lycopene, help protect skin from sun damage and support healthy vision. Fresh pineapple boasts anti-inflammatory and draining qualities and also promotes protein digestion. Fresh turmeric, antioxidant and anti-inflammatory, improves the effectiveness of the mix when combined with a pinch of black pepper, which increases its bio-availability up to 20 times thanks to the presence of piperine.

  • Preparation (for one person):

Pit 4 ripe apricots, add 2 slices of fresh pineapple (about 100g) and 1-2cm of peeled fresh turmeric. Blend and add a pinch of freshly ground black pepper directly to glass. Stir well and drink immediately.

“Mordi Storie di Frutta”, the best of summer fruit next to the most beautiful sardinian beaches

Who said one has to sacrifice a healthy lifestyle on vacation? At Forte Village Resort in Santa Margherita di Pula, a five-star tourist facility located near some of Sardinia’s most beautiful beaches, wellness begins right at the table thanks to a gastronomic offering that showcases the authentic flavors of summer fruit in all its forms. At the bar “Mordi Storie di Frutta”, you can indulge in freshly prepared fruit juices and extracts, delicious summer fruit salads, fruit bowls and other authentic creations to taste the best of the season.

Forte Village’s food proposal even includes a rich selection of starred gourmet restaurants to satisfy even the most demanding palates, from Giuseppe Molaro‘s Belvedere to the Beachcomber by top chef Heinz Beck, and the brand-new “La Casa del Custode” where guests can delight themselves to a menu inspired by the flavors of Mediterranean, featuring fresh, seasonal and top-quality ingredients.

For further information on Forte Village Resort’s gastronomic offer or for requesting your reservation, please call to +390709218818 or send an email to holiday@fortevillage.com.

Do you want to taste the best of summer fruits and experience a fairytale holiday in a true paradise? Discover Forte Village Resort in Sardinia

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