A Guide to Summer Fruit - N to W

More Natural Foods Packed With Goodness

May 12, 2009 Melody Mundawarara

From nectarines for vitamin C to watermelons for vitamin A, summer's bounty continues.

More summer fruit for healthy eating.

Nectarines

These are a good source of vitamin C. Fruit should be plump with a sweet aroma. Avoid hard or shriveled fruit. Also avoid green fruit. The skin should be smooth. Will keep at room temperature for a few days, or longer in the refrigerator. Use raw, at room temperature, for cereal topping, salads, salsas, smoothies, and sorbets. Cooked in jams and tarts. Good with poultry.

Paw-Paws

Also called papayas. An excellent source of vitamin A and vitamin C. Good source of fiber and potassium. Ripe paw-paws have a yellow skin with deep orange flesh that yields to slight pressure. Go for a sweet aroma. Unripe fruit is green with firm skin. Store at room temperature. Remove skin. Use the ripe fruit in juice, salads, salsas, sorbets, and as a meat tenderizer in marinades

Peaches

Good source of vitamin C. Ripe fruit should be very fragrant and yield to slight pressure. Avoid soft spots, bruises, or greenish color. Will keep at room temperature for a few days, or longer in the refrigerator. Peaches bruise easily, so they must be handled carefully. Eat them raw as cereal topping; in salads, salsas, smoothies and sorbets. Cooked in crisps, jams, and pies.

Plums

Good source of vitamin C. Ripe fruit yields to slight pressure. Should be plump and heavy for size. Will keep at room temperature for a few days, or longer in the refrigerator. Remove pits. Eat raw in salads and sorbets. Cooked in cobblers, crisps, jams, and tarts.

Strawberries

Excellent source of vitamin C. Good source of fibre. Select berries with a good red color and an intact green, leafy hull. Avoid berries with soft or brown spots. Huge berries often have hollow centers and little flavor or juice. Store at room temperature or refrigerate in a single layer. Use within a day or two. Wash before removing green tops and only when ready to use. Used raw for fruit tarts, salads, smoothies, and sorbets. Cooked in jams and pies.

Watermelons

Good source of vitamin A and vitamin C. Should yield to slight pressure at the stem end. Expect a sweet scent. Skin may be solid green, green-striped or mottled with white. The flesh is crisp and extremely juicy with small, hard, black seeds throughout. Avoid melons that are very soft. Store at room temperature for 2 to 3 days. Refrigerate after cutting. Remove seeds and skins. Best at room temperature. Good for breakfast, salads, salsas, smoothies, and sorbets.

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Summer Fruit