fruit

Blackberries

blackberry Blackberries are a flavorful, warm season berry. Ripe berries are fragile and perishable and should be enjoyed soon after purchase. Blackberries can be frozen or preserved as jam for out-of-season enjoyment.

Blackberries are usually eaten raw or cooked in a desert. Fresh or frozen blackberries make a delicious addition to yogurt and a colorful and nutritious topping for pancakes or waffles.

Blackberries are a good source of fiber, vitamins C and K. One cup of raw blackberries contains approximately 60 calories.

Try these blackberry recipes:
Blackberry, Nectarine & Yogurt Parfait
Blackberry Cantaloupe Salad
Spinach Blackberry Salad
Blackberry Sorbet
Easy Blackberry Cobbler

Strawberries

Strawberries are flavorful, affordable and readily available during warm weather months. While frozen strawberries and preserved jams make it possible to enjoy strawberry flavor year round.

Strawberries are a low-calorie way to satisfy a sweet tooth and make great additions to yogurt, smoothies, cereal and even salads.

Strawberries are a good source of beta-carotene, manganese, folic acid, potassium and vitamins C and K. One cup of sliced strawberries contains approximately 50 calories.

Try these strawberry recipes:
Sensational Strawberry Sorbet
Chocolate Covered Strawberries
Strawberry Apricot Crumble
Strawberry Pistachio Tart
Strawberry Spinach Salad
Strawberry Aqua Fresca
Berry Lime Popsicles

Figs

Figs are intensely sweet and therefore commonly used in desserts. Figs make a great addition to baked goods and pair especially well with chocolate and nuts.

However, figs also work well in savory dishes, including salads, rice & grain dishes, cheese plates and even pizzas.

Fresh figs are in season in fall, while dried figs are available year round.

Figs are a good source of calcium, phosphorus, potassium, beta-carotene and vitamin C. One medium fig contains approximately 40 calories.

Try these fig recipes:
Spicy Fig Orange Jam
Fig Almond & Banana Smoothie
Cinnamon Walnut Fig Waffles
Banana Bread with Figs & Walnuts
Roasted Fig & Ricotta Crostini
Fig and Feta Salad
Fig & Arugula Salad

Cantaloupe & Honey Dew Melon

Cantaloupes and honey dew, like all melons, are a warm season fruit that is refreshing, flavorful and satisfying. Cantaloupe and honey dew go well with other summer fruits making it a welcome addition to a fruit salad.

When choosing a melon from the market, look for one that is fragrant, heavy and just a bit soft at the ends. Uncut melons do not need to refrigerated, but should be stored in a cool place until ready for use.

Cantaloupe, honey dew and other melons, such as crenshaw and ambrosia, are good sources of calcium, magnesium, potassium, phosphorus, beta-carotene and vitamin C. One cup of cubed cantaloupe contains approximately 50 calories.

Try these cantaloupe recipes:
Cantaloupe Aqua Fresca
Cantaloupe Yogurt Drink
Melon Berry Ice Pops
Blackberry Cantaloupe Salad
Melon and Feta Salad
Mango Melon Salad
Fig & Melon with Blue Cheese & Almonds

Apricot

Apricots are a seasonal stone fruit that arrives in grocery markets during the summer months.

Apricots are a good source of copper, calcium, magnesium, potassium, folic acid, vitamin C, beta carotene and iron. Apricots contain 17 calories per whole fruit. Dried apricots are also nutritious, but often contain added sugar and preservatives and like most dried fruits are more likely to be overeaten than the fresh fruit.

Look for apricots that are deep orange and slightly soft. Yellowish, hard apricots were likely picked too soon and will not be as flavorful or nutritious as tree-ripened fruits.

Apricots are delicious as a snack, but also make nice additions to salads and grain dishes.

Try these apricot recipes:
Apricot Yogurt Parfaits
Brown Rice Apricot Pilaf
Baked Apricots with Honey
Black Bean & Apricot Salad