AIS Sports Nutrition

Layered fruits with lemon pistachio syrup

800g watermelon, peeled and sliced
2 mangoes, sliced
2 pears, sliced
3 kiwifruit, peeled and sliced
250g strawberries, hulled and sliced
150g fresh or frozen blueberries
1 vanilla bean, split and scraped, or 1 tsp vanilla essence
1/2 cup caster sugar
2 tsp lemon zest
1 tsp rosewater essence
50g pistachio kernels, roughly chopped
400g PETERS FARM Natural No Fat Set Yogurt, to serve (optional)

Layer fruits in a large serving bowl. Place vanilla bean/essence, sugar, lemon zest, rosewater essence and 1 1/2 cups water in a saucepan and bring to the boil. Reduce heat and simmer for 15 minutes or until slightly thickened. Allow to cool, strain. Pour syrup over fruits and sprinkle with pistachios. Serve with yogurt, if desired.


High Fuel
Low Fuel
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Calcium, Vitamin C    

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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