A Guide to Winter Fruit

Natural Foods to Keep the Sniffles at Bay

May 12, 2009 Melody Mundawarara

Eating Vitamin C-rich winter fruit will help to prevent colds.

Although not as bountiful as summer fruit, winter fruit is just as tasty and nutritious. Here is a selection to enjoy as the weather gets colder.

Banana

A banana is a whole food in itself. Excellent sources of vitamin B6 and a good source of fibre, potassium and vitamin C. Bananas are ripe when the skin is a rich yellow colour with a few brown specks. Store at room temperature so that fruit will continue to ripen for about a week. You can freeze overripe bananas for later use in breads and muffins. Sprinkle the banana with lemon juice after slicing to prevent discolouration. Use overripe bananas in banana bread or muffins.

Granadilla

Also called passion fruit. Good source of vitamins A and C. Choose the largest, heaviest passion fruits. If ripe, the skin will be wrinkled but firm with a purple brown colour. Smooth skin indicates that it is unripe. Ripen at room temperature until the skin wrinkles. They will keep at room temperature for a few days, or longer in the refrigerator. Use the juice to flavour drinks, fruit soups, dessert creams and custards. Although each fruit will yield very little juice, it will be very strong in flavour.

Grape

Excellent sources of vitamin C. Select firm, plump grapes. Colour varies according to variety. For easy snacking, wash thoroughly and store in the refrigerator for up to a week. Highly charged with anti-oxidants to help in the fight against disease. Both red and white varieties contain nutritional benefits, although red has the edge in goodness. Toss grapes into salads or serve them along with cheese and nuts.

Kiwi-fruit

Excellent source of vitamin C and a good source of fibre. Pick a kiwi that yields to slight pressure but doesn't have soft spots. They should be stored at room temperature for 3 to 5 days to ripen. Refrigerate ripe kiwis in a plastic bag for 2 to 3 weeks. The entire fruit is edible including the skin. Kiwis are also great meat tenderizers. Spread the green flesh over your meat before cooking to tenderize and add a tangy flavor. The same trait that softens meat also prevents gelatin from setting; so use another fruit in your jellies or moulds. Use raw on top of a fruit tart or in fruit salads.

Orange

Excellent source of vitamin C and fibre and good source of folate. Look for firm, thin-skinned oranges for juicing and thick-skinned oranges for eating. Try to eat the whole fruit (excluding seeds) and not just the juice so as to benefit from its fibre. Store at room temperature for up to one week, or even longer in the refrigerator. If grating the zest, avoid the white pith, which tends to be bitter. Raw orange slices make a wonderful addition to salads.

Pear

Good source of vitamin C and fibre. Pears should yield to very slight pressure. Colour varies according to variety. Store at room temperature to soften slightly, then refrigerate for one to two days when ripe. When serving sliced, rub the cut surface with lemon juice to prevent discolouration. Slice raw pears into salads. Cooked pears are delicious in cakes and tarts.

Pomegranate

Good source of vitamins A and C. Select one that feels heavy for its size and very plump. The top should be slightly soft when pressed and the skin should shine, not appear dry and dull. If refrigerated, they will keep for two weeks. Use the juice to flavor drinks, fruit soups, dessert creams and custards. Add the seeds to green salads. Can also be cooked into marmalade.

Tangerine

Excellent source of vitamin C and a good source of fibre and folate. Select ones that are heavy for their size, free of bruises and brown spots. Colour is not always an indicator, since some dark areas can be a sign of good, strong flavour. They will keep at room temperature for several days and a week or more if refrigerated. Loose skin allows tangerines to be peeled easily. Their tart flesh adds flavour to fruit or green salads but watch out for seeds. Good with poultry.

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

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