Hot summer days! We love the warm weather in summer but we always need to keep an eye on our health when the temperatures climb. It doesn’t take long to work up a sweat and, in a worst-case scenario, can affect our circulation, making us feel listless. Need some refreshment? Here we reveal the fruit you really should snack on when the weather is warm. This will provide you not only with vitamins and minerals but will also keep you sufficiently hydrated. These delicious fruits will ensure you have a cool and carefree summer. Plus: the most delicious Dole summer hits, from FroYo Bites to nice cream. Get the summer off to a flying start!

 

Melon – the hit of the summer: Juicy and refreshing, melon is almost 90% water, making it an ideal thirst quencher. It’s also low in calories. Try one of the luscious varieties: watermelon, honeydew, Galia or cantaloupe Melon contains vitamin C, magnesium and potassium, and the seeds (which are also edible) are a great source of nutritious fats. In summer, this fruit tastes delicious on its own, in salads or in smoothies.

 

Sparkling citrus fruits: Hello orange, lemon, grapefruit and lime! You are just what we need in summer. These sweet and sour fruits have the most vibrant colours and are a wonderful source of vitamin C, B vitamins and minerals and also contain calcium, potassium and pectin. As a refreshing snack, a cool drink or as part of a fruit salad, these delicious treats will keep you feeling full for longer and refresh you from within. Our summer Dole must-haves for citrus fans: a large glass of lemon water, pink grapefruit iced tea, tuna poké bowl with grapes and grapefruit, orange club sandwich and orange and banana nice cream with raspberries!

 

Breathtaking berries: Raspberries, blueberries and the like make the ideal snack on hot summer days. With plenty of vitamin C and phytochemicals, they are easy to digest at high temperatures. These little power packs can be enjoyed as a snack, a topping for salad or any other number of other ways. Berries are always an eye-catcher during the summer! You definitely need to try our lettuce with avocado and berries, vegan raspberry cheesecake, raspberry smoothie with algae and raspberry mochis. Our blueberry chia pudding, blueberry smoothie with coconut and our fantastic blueberry and coconut nice cream are also not to be missed!

 

Holiday feeling with pineapple: Pineapple also has a high water content and is bursting with vitamins, minerals and fibre that aid digestion and metabolism. It also contains a very special enzyme: bromelain has anti-inflammatory properties and helps the body to fight infection. Pineapple also makes a super summer snack and can be found in LOTS of Dole recipes. We love our pineapple and grapefruit bowl, pineapple and raspberry pannacotta, pineapple and avocado sandwich and pineapple Buddha bowl!

 

A sweet summer with bananas: You mightn’t have a big appetite when the weather is hot. Give bananas a try! This curved fruit is the ideal choice when you want to boost your energy in summer. The high carbohydrate and fruit sugar levels in bananas, together with the fibre, will re-energise you straight away during a summer slump. Bananas also contain vitamin B6, potassium and magnesium. Let’s hear it for banana and matcha nice cream, layered banana and raspberry nice cream and banana and avocado raw cake!

 

Summer trend – grapes: Seedless, with seeds, green, purple, red and even yellow: grapes are always a good idea in summer! These bite-sized delights provide your body with any amount of fibre, water, antioxidants as well as vitamin B6 and folic acid. Because grapes are so sweet, they also appeal to young fruit fans in summer and help to boost their energy. Our hip FroYo Bites are the perfect choice for hot days! Hearty pasta with grapes or grape and granola cups also taste great for lunch. Our spinach and grape smoothie comes in a glass!

 

Feel-good mango: Exotic, juicy and delicious – summer time is mango time. Mangos are a perfect source of several nutrients. They are renowned for their levels of vitamin C, betacarotene, vitamin E, folic acid, magnesium, calcium and phytochemicals. Not to mention fibre. Sweeten up your summer with our banana and mango nice cream, raspberry and mango smoothie bowl with coconut quinoa and fruity beach wraps!

 

Look on the sunny side of everything!

 

Your Dole team