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Autumn fruit nectar
A delicious drink using frozen mixed berries
What you need
- 350 g frozen mixed berries, thawed
- 45-60 ml honey, to taste
- 1 tsp lemon juice
- freshly squeezed juice of 2 oranges
- 1 l mineral water
Method
Place the fruits, honey, lemon and orange juice in a blender or food processor. Blend until smooth.
Press the puree through a nylon sieve into a jug. Dilute with the mineral water.
Serving suggestion
Decorate with fresh raspberries and sprigs of fresh mint.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 313 | 127 | 10475 | 8350 |
| Energy (kcal) | 74.9 | 30.5 | 2500 | 2000 |
| Protein (g) | 0.81 | 0.33 | ||
| Carbohydrate (g) | 19.1 | 7.79 | 345 | 275 |
| Fat (g) | 0.28 | 0.11 | 95 | 70 |
| Fat (saturated) (g) | 0.01 | 0.00 | ||
| Fibre (g) | 3.02 | 1.23 | ||
| Sodium (mg) | 2.77 | 1.13 | ||
| Salt (equivalent) (g) | 0.01 | 0.00 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 8.63 | 3.52 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.04 | 0.02 | 2 |
| Vitamin C (mg) | 7.45 | 3.04 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.43 | 0.18 | 10 |
| Zinc (mg) | 0.18 | 0.07 | 15 |
| Calcium (mg) | 42.1 | 17.1 | 800 |
| Folate (mcg) | 23.7 | 9.65 | 200 |
| Iron (mg) | 0.54 | 0.22 | 14 |
| Magnesium (mg) | 14.5 | 5.90 | 300 |
| Niacin (mg) | 0.77 | 0.31 | 18 |
| Pantothenic acid (mg) | 0.12 | 0.05 | 6 |
| Riboflavin (mg) | 0.03 | 0.01 | 1.6 |
| Phosphorous (mg) | 20.1 | 8.18 | 800 |
| Thiamin (mg) | 0.03 | 0.01 | 1.4 |
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