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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.
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Preparation 5 minutes Total 5 minutes -
Energy 74.9 kcal/serving Fat 0.11 g/serving Carbohydrates 114.30 g/serving Glycaemic Index 29 Glycaemic Load 5.63 
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 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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