See What You Should Be Snacking On! 

At Hillview Farms, we love fresh produce – and as summer starts to ramp up into full swing, you may be wondering what fruits and vegetables you should be eating! We have a huge variety of summer fruits, and adding them to your daily diet can help you get the vitamin and mineral boost you need for lower blood sugar and blood pressure and other health benefits.

Not only are our fruits rich in vitamin and mineral content for your health, but our summer fruits are delicious. Wondering what the best fruits are to eat this summer from Hillview Farms? Take a look at a few suggestions from our registered dietitian below, and see how you can enjoy delicious – and healthy – fruit this summer. 

Peaches

Our peaches are ripe and delicious, and summer is the perfect time to start indulging in these delicious, nutritious treats. At Hillview Farms, we grow delicious, ripe peaches and source them from local NSW farmers, providing you with a delicious summertime treat. 

Peaches are extremely nutritionally beneficial. One raw, medium peach has:

• 250 kJ of energy
• 0.4g of fat
• 14g of carbohydrates (13g sugar)
• 2.3 grams of dietary fibre
• 1.4g of protein

With about 2.3 grams of fibre per serving, peaches are a good choice to help support digestive health. They are very low fat, and their fat content is made up of both polyunsaturated fat and monounsaturated fat, which are considered to be healthy. 

Quick Tips

Want to make sure you get the most out of your peaches? Here are some quick tips! 

• Be gentle when handling your peaches! They’re delicate and easily bruised.
• Peaches are ripe when they are firm – but yielding – to a poke from your finger, and are a bold, orange-red colour.
• Use ripe peaches as soon as you can. You can store them in the fridge for up to a week if you need to wait a little bit longer.
• Consider using peaches to make jam or jelly if they’re over-ripe! 

Mangoes

Mangoes are a delicious tropical fruit, and can be eaten fresh, used in recipes and cocktails, and so much more. They’re also incredibly healthy! 

Nutritional value & benefits

On average, a single mango fruit contains:

• 840 kJ of energy
• 1.3g fat
• 50g carbohydrates (46g sugar)
• 5g dietary fibre
• 2.8g protein

Mangoes are chock-full of vitamin A and vitamin C, as well as vitamin B-6 and magnesium. They are thought to help in digestion, promote better eye health, and help promote healthy gut flora activity. 

Quick Tips

Here are some tips to help you enjoy your mangoes from Hillview Farms this summer!

• Learn how to peel a mango by watching this YouTube video.
• Ripe mangoes give slightly to touch, and have a fruity, tropical aroma.
• Whole and cut mango can be kept in the fridge for up to 3 days.
• Be careful when eating mangoes if you have sensitive skin. If you touch the mango skin to your lips and mouth, you could develop dermatitis (a reddish rash) due to the urushiol contained in the skin!

Watermelon

Watermelon is delicious, nutritious, and a delightful way to refresh yourself in the heat of summer.

Nutritional value & benefits

A single 280 gram serving of watermelon contains:

• 355 kJ of energy
• 0.4g fat
• 21g carbohydrates (17g sugar)
• 1.1g dietary fibre
• 1.7g protein

Watermelon is also high in vitamins C and A. It’s a very low-calorie food, and ideal for those who are looking to lose weight. Thanks to its high water content, it can also help you stay hydrated.

Quick Tips

Get the most out of your watermelons this summer with some quick tips!

• A sharp, serrated knife such as a bread knife makes it easy to cut the whole watermelon
• Ripe watermelons have a deep, hollow sound when you tap the underbelly of the melon. Under and over-ripe melons will have a duller “thud” when struck.
• You can put whole watermelon slices in a blender to make a delicious “watermelonade” drink! 

Cherries

There’s nothing quite like a delicious, deep red cherry in the summertime. Get all the details about these bite-sized delights now!

Nutritional value & benefits

A 155g serving of pitted cherries contains:

• 322 kJ of energy
• 0.5g fat
• 19g carbohydrates (13g sugar)
• 2.5g dietary fibre
• 1.6g protein

Cherries are very high in vitamins A and C, and also have reasonably high levels of minerals like iron, magnesium, potassium and calcium, making them a great part of a healthy, well-rounded diet.

Quick Tips

Follow these tips to make sure you enjoy your cherries to their fullest extent this summer!

• A cherry pitter will save you hours of work if you love snacking on cherries – you can pop the pit right out of each cherry in just moments.
• Don’t wash cherries until you’re ready to use them. Washing them makes them spoil faster.
• Cherries only keep for a few days, even when refrigerated. Eat them fast to make sure you enjoy them at the peak of their quality! 

Shop Our Summer Fruit Selection At Hillview Farms Now! 

Where can you get the highest-quality mango, watermelon, cherries and peaches? From Hillview Farms, of course! View our collection of seasonal fruit, sourced directly from our farms and our partner farms in New South Wales.