fruit – Page 2

Apple

Most grocery markets carry several types of apples year round, including red, green and sometimes yellow varieties. Some apple varieties are preferred for cooking, while others are perfect for eating raw. If you have access to freshly-picked apples from an orchard or farmer’s market, you’ll find the taste and texture to be quite different than grocery store apples.

A medium-size apple contains approximately 100 calories. Apples are a good source of fiber, calcium, magnesium, phosphorus, beta-carotene, pectin and vitamin C.

Apples are a healthy and refreshing snack and are an easy addition to both fruit and green salads and oatmeal and other grains.

Try these Apple recipes:
Classic Applesauce
Baked Apples & Cinnamon
Apple Delight Smoothie
Quinoa & Apple Salad with Curry Dressing
Apple Walnut Salad
Apple Cinnamon Pancakes

Banana

Bananas are inexpensive, filling and available year round. Bananas are tasty on their own and make great additions to smoothies, fruit salads, pancakes and baked goods. Bananas can even be used to make yummy frozen treats.

Bananas are low in fat, high in fiber and are an especially good source of potassium, magnesium, beta carotene and vitamins C, K and B6. One large banana contains approximately 120 calories.

Green bananas can be ripened by placing them in a brown paper bag with an apple. Refrigerating bananas will slow down ripening and the peel make darken. However, the banana will still look and taste fine. Peel overripe bananas, place in a plastic bag and freeze for use in smoothies.

Try these banana recipes:
Banana Smoothies
Vegan French Toast
Whole Grain Banana Pancakes
Banana “Ice-cream”

Oranges & Tangerines

Oranges and tangerines are winter season fruits that are available nearly year round in many grocery stores due to cold storage and imports. Oranges and tangerines are colorful, flavorful and nutritious. Navel and clementine oranges are popular for eating, while valencia oranges make excellent juice.

Although orange juice is popular, eating the whole fruit provides valuable fiber. Oranges and tangerines are a good source of calcium, potassium, beta-carotene, folic acid and vitamin C. One large orange contains approximately 100 calories.

Try these orange recipes:
Spinach and Orange Salad
Orange Soy Dressing
Festive Beet and Citrus Salad
Mexican Fruit Cocktail
Quinoa Salad with Oranges, Beets & Pomegranate
Colorful Orange Salad

Avocado

Although avocadoes are a seasonal, warm weather fruit, many grocery markets import avocadoes year round. In fact, January is the peak time for avocado demand in the United States due to the tradition of serving guacamole on Super Bowl Sunday.

Avocadoes are high in calories, but packed with healthy fats and nutrients. One medium sized avocado contains approximately 300 calories. Avocadoes are a good source of iron, copper, phosphorus, potassium, beta carotene, folic acid, vitamins B3, B6, K an E.

Because ripe avocadoes are fragile, the avocadoes in stores are often under-ripe. Fortunately, most avocadoes will ripen well after a few days at room temperature. Dark skin and soft, but not mushy, flesh indicates that a avocado is ripe and ready to cut, prepare and eat.

Avocado flesh browns quickly so don’t cut or mash ahead of time. When making guacamole the addition of lemon juice and storage in a container with minimal air space will reduce browning.

Avocadoes make a satisfying addition to salads and sandwiches and are an excellent way to add a creamy texture to non-dairy smoothies. If you’re concerned about the calories in your favorite guacamole, mix it half and half with non fat Greek-style yogurt.

Try these avocado recipes:
Perfect Guacamole
Orange and Avocado Salad
Avocado Lettuce and Tomato Sandwich
Southwestern Corn & Avocado Salad
Avocado Toast
Hummus Cucumber Avocado Wrap