Make the Perfect Mid Meal Snacks With These Three Summer Fruits

4 min read

Fruits make the perfect mid meal snacks. And some fruits are even more perfect than others to not just curb your hunger, but also deliver season specific nutrients and health benefits.

Below are three ideal summer fruits and 10 ways to make these already delicious fruits even more fun and delectable.

Perfect Papaya

  • Why?

Deliciously sweet with a soft, butter-like consistency, it is no wonder the papaya was reputably called the “fruit of the angels” by Christopher Columbus.

Once considered quite exotic, they are now found everywhere.

It contains papain—an enzyme that helps digest proteins—that is a rich sources of antioxidant nutrients like carotenes, vitamin C and flavonoids; the B vitamins, folate; the minerals, potassium and magnesium; and fibre.

Together, these nutrients promote the health of the cardiovascular system and also provide protection against colon cancer.


Quick Serving Ideas:

  • Papaya Salsa

Mix diced papaya, jalapeno peppers and ginger together to make a unique salsa that goes great with anything.

  • Stuffed Papaya

Slice a small papaya lengthwise and fill with fruit salad.

  • Summer smoothie

In a blender, combine papaya, strawberries and yoghurt for a chilled treat.

Marvellous Mango

  • Why?

It’s time to tango with the mango!

There has to be something right with mangoes for they have been part of diet in India for more than 4,000 years.

Mangoes have some big advantages over other fruits:

  • They contain more fibre than most, which helps you curb your appetite.
  • They are slightly steep in calories (about 95 for a medium fruit), but low in fat, and sodium, and contain no cholesterol.
  • They have more beta-carotene (powerful antioxidants are good for a healthy immune system and help repair the cell damage than any other fruit).
  • Not only a source of one-fourth your vitamin A for the day, the mango is also a great source of vitamin C.
  • Mangoes are also high in carotenoids (like beta carotene) and bioflavanoids.
Potassium is another benefit of eating mangoes, which are loaded with this important mineral.

Your body needs potassium to help regulate blood pressure and heartbeat, but many people don't get enough.

Also it is a perfect comfort food. Mangos really can make you feel better!

Quick Serving Ideas:

  • Mango Mousse.

Blender combine 2 mangoes, 1 bananas, 1 cup yoghurt, 2 tsp honey, 6 ice cubes, and 1 tsp vanilla extract until smooth.

Refrigerate for 3 hours.

Pour into individual dishes and serve.

  • Mangoe Sauce

Combine equal amounts of pureed mango and chicken broth, a little lime juice, and jalapeno, if desired, in a saucepan.

Cook over medium heat for a few minutes.

Serve with stir-fried vegetables or grilled meats.

  • Mango Lassi

To make a mango lassi in a blender, combine 1 mangoes, 1 cup yoghurt, 2 tbsp sugar and ice.

Blend until smooth.

Pour into glasses and serve.


  • Why?

The totally fat-free, sweet, juicy watermelon is packed with some of the most important antioxidants in nature.

  • 1 cup of watermelon provides vitamin C, and, through its beta-carotene content, vitamin A too.
  • Watermelon is rich in the B vitamins necessary for energy production
  • It is also a very good source of vitamin B6
  • And also a good source of magnesium, and potassium
As it has a higher water content and lower calorie content than many other fruits (a whole cup of watermelon contains only 48 calories), it delivers more nutrients per calorie - an outstanding benefit!

Quick Serving Ideas:

  • Purée Watermelon.

Swirl in a little plain yoghurt and serve as refreshing cold soup.

Mix with thinly sliced red onion, salt and black pepper makes a great summer salad.

  • Watermelon Gazpacho

Process 1/2 cup of watermelon along with the 2 cups orange juice and 2 tbsp olive oil, in a blender until pureed.

Transfer to a medium bowl, add 1 diced cucumber, 1 small diced onion, 2 minced cloves of garlic, 3 tbsp fresh lime juice and season with salt and pepper to taste.

Refrigerate until ready to serve.

  • Watermelon Pops

Puree watermelon chunks, then freeze this juice into colourful and tasty "pops"—everyone will love them as a cooling snack!

  • Chilled Watermelon Balls

Cut melon lengthwise. Cut edge of melon in saw-tooth design with sharp knife.

Scoop out centre leaving about an inch of watermelon fruit intact.

Fill the watermelon half with all the prepared melon balls.

Decorate with strawberries and mint.

Wrap in plastic wrap or foil. Chill.

(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don't Diet! 50 Habits of Thin People (Jaico) and Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa))

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