A Guide to Summer Fruit - A to M

Natural Foods Packed With Goodness

May 12, 2009 Melody Mundawarara

Fruit appeals to most people. It can be eaten fresh and raw so that nutrients are preserved.

One of the benefits of summer bounty is delicious fresh fruit: excellent sources of nutrients.

Apricots

These are excellent sources of vitamin A and vitamin C. Good sources of potassium and fibre. Should be deep yellow with pink blush: no sign of green. Choose ones that are plump and firm with tender, velvety skin. Store at room temperature or refrigerate. Use within a day or two. Eaten raw (best at room temperature) in salads, sorbets, and out of hand. Cooked in jams and tarts.

Cantaloupe

Excellent source of vitamins A and C. A just ripe cantaloupe should yield to slight pressure at the stem end. It should also have sweet scent. Avoid melons with a pronounced yellow color or mouldy aroma that indicates overripeness. Store at room temperature for 2 to 3 days. Refrigerate after cutting. Remove seeds and skins. Best eaten at room temperature. Good for breakfast, salads, salsas, smoothies, and sorbets.

Figs

Good source of fibre. Choose firm fruit that yields to slight pressure. Colour varies according to variety from pale green/yellow to almost black. Should have a sweet aroma. Will keep at room temperature for a few days, or longer in the refrigerator. Skin, seeds, and flesh are edible. Eaten raw ,best at room temperature, with cheese and green salads. Cooked in tarts. Good with strong meats.

Gooseberries

Excellent source of vitamin C and fiber. Look for completely ripe berries with a slight tawny blush. Store at room temperature or refrigerate in a single layer. Use within a day or two. Wash when ready to use. Can be used raw but most often are cooked and used in jellies and preserves. They're also good for jams, muffins, pies and cobblers.

Grapes (Red, Green and Black)

Excellent source of vitamin C and vitamin K. When choosing fruit, look for plump clusters of grapes that are securely attached to their green stems. Wash thoroughly and store in the refrigerator for easy snacking. Used raw in salads and tarts. Good with cheese and nuts. Cooked into jelly.

Lychees

These exotic fruit are an excellent source of vitamin C. The small aromatic pulpy fruit is in a thin, rough shell. It has a sweet edible pulp and a large seed. About 2,5 cm in diameter. Cut through the rough, brittle skin with a small knife, starting at the stalk end of the fruit. The skin should peel off cleanly. Ripe fruit has a pink or red blush on its skin. This is probably the best known Chinese fruit. It is eaten raw, dried, preserved or canned. Often poached in syrup.

Mangoes

Another exotic fruit. An excellent source of vitamin C. Good source of vitamin A. Usually has a yellow-red skin. Should yield to light pressure. Sweet aroma. Smaller ones are best. Keep at room temperature, where fruit will continue to ripen. Remove skin and pit. Work over a bowl to save the juice which can be added to drinks. Used raw in salads, salsas, smoothies, and sorbets.Cooked in chutneys and relishes.

The copyright of the article A Guide to Summer Fruit - A to M in Nutrition is owned by Melody Mundawarara. Permission to republish A Guide to Summer Fruit - A to M in print or online must be granted by the author in writing.

Summer Fruits