Take Advantage of Spring’s Seasonal Fruits - CulinArt Group

Eat Well Blog

Take Advantage of Spring’s Seasonal Fruits

The sun is finally coming out, which means tasty and juicy fruits are in season!!!! It is recommended to eat about 4 servings of fruit a day. One serving of fruit looks like one medium fruit, ½ cup of fresh, frozen or canned fruit, ¼ cup of dried fruit, and ¼ cup of fruit juice. Here are a few delicious and nutritious fruits you will want to add to your daily food choices this season.

1. Avocados

Calling out to all the avocado toast lovers out there! Did you know avocados are loaded with healthy fats, fiber, and various nutrients? They are high in potassium (more than a banana actually), a mineral that helps support blood pressure levels, muscle contractions, and protect against stroke. Studies have also shown that eating avocados can help lower heart disease risk factors by decreasing bad cholesterol and triglycerides in the blood.

2. Cherries

This sweet and sour fruit is rich in vitamin C, also known as ascorbic acid. Vitamin C is an antioxidant important for immune health, iron absorption, and collagen formation. Cherries also contain anti-inflammatory compounds known as polyphenols, which have been linked to protecting the body from chronic conditions such as heart disease, diabetes, and certain cancers.

3. Lemons

Adding just a ½ lemon to your water can not only enhance the taste but also go a long way to improving your health! Lemons are rich in vitamin C, which is known for improving heart health and iron absorption. One lemon contains about 31g of vitamin C (51% of RDI) which is may help prevent iron deficiency anemia.

4. Mango

Mangos are a sweet and versatile fruit that are great to add to smoothies, salads, and fruit platters. Adding some mango to your diet will help to improve digestive, eye, hair, and skin health with its various nutrients such as vitamin A and C.  Vitamin A plays a big role in maintaining clear vision and eye health. Mangos are also rich in folate (vitamin B9), a B-vitamin that is needed for the tissue growth and cell function.

5. Strawberries

If the sweet taste or vibrant red color is not enough to entice you, here are more reasons to why you should eat strawberries. Did you know strawberries are an excellent source of fiber, vitamin C, manganese, folate, and potassium?  They contain about 3g of fiber per cup which can help support digestive health by promoting the growth of healthy gut bacteria. Strawberries also contain a compound called malic acid which is said to have bleaching properties than may help whiten teeth. These berries also have been shown to regulate blood sugar and insulin levels when eaten after meals.

Looking for ways to boost your intake of these summer fruits? Try some of our CulinArt smoothie recipes!

Green Guru Smoothie

  • ¼ Avocado
  • ¾ cup Romain lettuce, chopped
  • ½ Cucumber, cubed
  • ½ Pear
  • 2 oz Coconut water
  • ¼ cup Ice cubes

Mango Mama Smoothie

  • 1 cup Orange juice
  • ¾ cup Mango, fresh, sliced
  • 1 Banana, sliced
  • ½ cup Yogurt, plain, Greek

Strawberry Fields Smoothie

  • 1 cup Strawberries, diced
  • ¼ cup Blueberries, unsweetened, frozen
  • 1 Tbsp Basil, fresh
  • ½ cup Ice cubes
  • ¼ cup Yogurt, plain, Greek
  • ½ cup Soy milk, plain

Directions for ALL smoothies:

Combine all ingredients in a blender on high for about 30 seconds until smooth.

All smoothie recipes make 1 smoothie serving.


Let us know how you like to enjoy your favorite spring fruits! 

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  • June 1, 2021



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“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

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“We appreciate the excellent service that is a hallmark of the Chadwick Culinart team. You all are such professionals - and you always deliver your service in such a pleasant manner! Thank you for everything you do to help make the Village events successful. We greatly appreciate your talents, efforts, and kindness.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“We can’t thank you enough for all the time and effort you put into getting this emergency shipment of water to our Waco, Tx office. As always, you guys pulled out all the stops and did everything possible to help! I know it doesn’t seem like much to you, but our employees in TX that need drinking water are truly grateful. I feel so fortunate to work with such true professionals. I think you set the bar that your competition wishes they could match!”

“Thank you so very much for the AMAZING dinner you provided for the President, Dean and Jim & Marilyn Simons. They really enjoyed it!! It was perfectly thought out and delicious. Your expertise and impeccable presentation and taste were truly appreciated!”

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“This has been a year of unprecedented uncertainty, but through it all, Denee, chef Darby, Samantha, and the whole CulinArt team, provided the best dining experience the school has had in my thirteen year tenure.  It was an absolute pleasure to work with them, and I can't wait for next year when the craziness of COVID brings everyone back into the dining hall for meals. We look forward to working with Denee, Chef Darby, Samantha, and the rest of the CulinArt team again next year.”

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