Choose apples that are firm with no soft spots. Avoid apples that are discolored for their variety.

Storage

Keep apples in plastic bags in the refrigerator after purchasing to prevent further ripening. Apples should keep up to 6 weeks. However, check apples often & remove any apples that begin to decay or the others will do the same.

Preparation

Wash apples well with soap & rinse with water. Prepare apple dishes just before serving to minimize browning (oxidation). Protect cut apples from oxidation by dipping them into a solution of one part citrus juice & 3 parts water.

Varieties

There are about 2500 known varieties grown in the US. 36 states grow them commercially with the following as top producers, WA, NY, MI, CA, PA, & VA. 56%of the 1999 crop was eaten as fresh fruit & 42% was processed.

Nutritional Information
Excellent source of vitamins A & C.

vitamin A (a.k.a. pre-formed retinol; Beta-Carotene)
What it's good for: Promotes growth & repair of body tissue, healthy eyes, good night vision & a strong immune system.

Where you get it: Liver & fish oils, whole & fortified milk & eggs. Carrots, sweet potatoes, spinach & other leafy green veggies, yellow squash, peaches & apricots provide Beta & other carotenes.

• Look for firm avocados if you're planning on using them later in the week, otherwise, select fruit that yields to gentle pressure for immediate use.

• Color alone will not tell you if the avocado is ripe. Ripe fruit will be slightly firm, but will yield to gentle pressure.

• To speed the ripening process, place the avocado in a paper bag & store at room temperature until ready to eat (usually 2 to 5 days). Placing an apple together with the avocado speeds up the process even more.

• Cut the avocado in half, slightly twist the two halves, separate, & remove the seed. Starting at the small end & remove the skin with a knife, or, if you prefer, you can also scoop the flesh out with a spoon.

• To retain a fresh green color, avocados should either be eaten immediately or should be sprinkled with lemon or lime juice or white vinegar.

Avocados

Serving size 1/2 cup, cubed (75g) Amounts Per Serving % Daily Value Calories 120   Calories from Fat 100 Total Fat 11g 17% Saturated Fat 1.5g 8% Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate6g 2%   Dietary Fiber 5g 18%   Sugars 0g Protein 1g Vitamin A 2% Vitamin C 10% Calcium 0% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

Varieties

There are several varieties of avocados & each have a unique flavor & texture. Here are some of the most common avocado varieties in the United States. click here for more in depth variety info & recipes!

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Blueberries are a great source of vitamin C and a good source of fiber. A cup of blueberries has a mere 80 calories. Some scientists say you should eat blueberries every day you can. They're one of the richest sources of antioxidants of all fresh fruits & vegetables.

Berry Picking

Look for dark blue fruit that have a silvery cast. Also, choose berries that are plump, firm, the same size, dry & free of stems or leaves.

Avoid soft, mushy, or moldy berries or juice-stained containers. Blueberries won't ripen after you buy them, so plan to eat them within a couple of days. Handle the fragile fruit tenderly; wash just before eating.

To enjoy blueberries year round, try freezing them. Scatter a single layer of unwashed, fresh berries on a cookie tray. Once they're frozen, transfer the blueberries to an airtight plastic bag or container. Remember to wash before using.

Blueberries are delicious by the handful. Popping the sweet, button-like fruit into your mouth is one of summer's pleasures. They're dynamite paired with sliced peaches or strawberries. Blueberries are also great sprinkled over cereal, or yogurt, or low-fat ice cream. If you're baking, a squeeze of lemon enhances the fruit's flavor. Blueberries are a natural in cobblers, crisps, jams, muffins, and pies. They also pair well with poultry — try blueberries in your next chicken salad (substitute yogurt for mayo).

Try blueberries in these FoodFit recipes:

Blueberry Jam
Blueberry Sauce
Lemon Angel Cake with Blueberry Sauce
Blueberry Vinegar
Summer Fruit Sizzle
Summer Fruit Salad
Rustic Fresh Blueberry and Peach Tart

Nutritional Information
Excellent source of vitamin C. Good source of fiber.

What To Look For
Select berries with a good red color & an intact green, leafy hull. Avoid berries with soft or brown spots. Huge berries often have hollow centers & little flavor or juice.

Easy Storage & Preparation
Store at room temperature or refrigerate in a single layer. Use within a day or two. Wash before removing green tops & only when ready to use.

Strawberries

Serving size 1/2 cup, sliced (83g) Amounts Per Serving % Daily Value Calories 25   Calories from Fat 0   Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 6g 2%   Dietary Fiber 2g 7%   Sugars 4g Protein 1g Vitamin A 0% Vitamin C 80% Calcium 2% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

Best Uses
Raw: fruit tarts, salads, smoothies & sorbets.
Cooked: jams & pies.

Recipes
Balsamic Strawberries with Strawberry Sorbet
Fresh Strawberry Almond Tart
Strawberry Sorbet

more recipes, click here!

Selection

In general, berries should be dry, firm, well shaped, and eaten within a week after purchase. If you can’t eat them that soon, remember that berries freeze well! It’s best to buy berries that are ‘in-season’ as they’ll cost less and are more ripe and flavorful than ‘out-of-season’ berries.

Stay away from containers of berries with juice stains which may be a sign that the berries are crushed and possibly moldy; soft, watery fruit that means the berries are overripe; dehydrated, wrinkled fruit that means the berries have been stored too long.

Select blueberries that are firm, dry, plump, and smooth-skinned. Berries should be deep-purple blue to blue-black; reddish berries aren't ripe but can be used in cooking.

Select raspberries and blackberries that are unblemished dry, in an unstained container. Raspberries should be medium to bright red, depending on the variety. Blackberries should be shiny and black — avoid those that are dull or reddish. Moisture will increase spoilage, so the berries themselves should be relatively dry. Shelf life for raspberries and blackberries is short, and they should be consumed within 2–3 days of purchase. Eat at room temperature for fullest flavor.

Currants should still be firmly attached to their stems.

Strawberries should be a bright shade of red and the caps on the berries should be green and fresh looking. Berries that are green or yellow are unripe and will taste sour.

Storage

After purchasing berries, check the fruit and toss out any moldy or deformed berries. Immediately eat the overripe berries within 24 hours. Return the other berries back to the original container or they should be arranged unwashed in a shallow pan lined with paper towels, and washed just prior to use. The berries may be topped with a paper towel to absorb any additional moisture. Plastic wrap the entire container. This will ensure the fruit retains its freshness, but generally berries should be eaten within one week.

Freezing Berries

Because berries have a short shelf life, an alternative to enjoy them year round is to buy them fresh and freeze them yourself. The secret to successful freezing is to use unwashed and completely dry berries before placing them in a single layer on a cookie sheet in the freezer. Once the berries are frozen, transfer them to plastic bags or freezer containers. Frozen berries should last approximately ten months to one year.

Preparation of Berries

When you’re ready to use the berries, go through the lot once more to sort out any undesirable fruit. Then, rinse, drain, and pat dry the fruit. Commercially frozen berries do not need to be ‘cleaned’ or thawed. If you froze your own berries, a quick rinse may be necessary.

Berry Helpful Hints

• Blueberries tend to change color during cooking. Acids, like lemon juice and vinegar, make the blue in blueberries turn red. In an alkaline environment, such as a batter with too much baking soda, the blueberries may turn greenish-blue.

• To reduce the amount of color streaking, stir your blueberries (right from your freezer, if frozen) into your cake or muffin batter last.

• When making pancakes and waffles, add the blueberries as soon as the batter has been poured on the griddle or waffle iron. This will make the pancakes prettier and they'll be easier to flip. If frozen blueberries are used, cooking time may have to be increased to be sure the berries are heated through.

• Frozen raspberries and blackberries are available in grocery stores. Blackberries are available in 16 oz. poly bags, while raspberries are available in 12 oz. poly bags.

• A 12 oz. bag of whole frozen raspberries is equal to about 3 cups frozen berries.

• A 16 oz. bag of whole frozen blackberries is equal to about 3 cups frozen berries.

• Whole frozen berries destined for your baked goods should be used frozen. Gently fold into pies, cakes and muffins just prior to use.

• Store whole frozen berries in their unopened or tightly resealed packages in your freezer. If berries are to be served alone, thaw until they are pliable and serve partially frozen. Add sugar to taste — it brings out both the flavor and the luscious juices.

click here for berry recipes

Cherries are drupes, or stone fruits, related to plums & more distantly to peaches & nectarines. They've been enjoyed since the Stone Age-pits were found in several Stone Age caves in Europe. The Romans carried cherries throughout Europe & England along the routes of conquest.

Cherries are grown in several regions of this country, but 70% of the cherries produced in the US come from four states (Washington, Oregon, Idaho & Utah).

Varieties

There are two main types of cherries: sweet & sour. Sour cherries are lower in calories & higher in vitamin C & beta carotene than sweet cherries.

Sour

Montgomery
This variety is the best known sour cherry. It's mostly canned or frozen for use as pie filling or sauce. They're grown mostly in the eastern & Midwestern states.

Sweet

Bing
This variety is the best known sweet cherry. It's large, round, extra-sweet & has a purple-red flesh & a deep red skin that's close to black when fully ripe. The Bing is available from the end of May until early August.

Lambert
This variety is the second most popular sweet cherry. It's smaller than the Bing & is more heart shaped. It has a dark-red skin & a rich flavor. Lamberts are available a bit longer than the Bing, usually until the end of August.

Rainier
This variety is sweet with a yellow or pinkish skin. It's milder & sweeter than the Bing. However, this variety is grown in limited quantities.

Royal Ann
This variety has a blush-yellow skin & is often canned or made into maraschino cherries.

Selection

Buy cherries that have been kept cool & moist, as flavor & texture both suffer at warm temperatures. Cherries have a limited growing season & any fresh cherries grown in the US sold after August probably came from cold storage. Small quantities of sweet cherries are imported from New Zealand during the winter months, but these may be difficult to find.

At the market, pick a handful of cherries at a time & only select the best fruit. This may be time-consuming, but the reward will be better cherries. Good cherries should be large (one inch or more in diameter), glossy, plump, hard & dark-colored for their variety. Buy cherries with stems on - they should be fresh & green. Reject undersized cherries or those that are soft or flabby. Avoid fruit that is bruised or has cuts on the dark surface.

If you find many damaged fruits at the market, consider buying cherries somewhere else, as a number of spoiled cherries will start the others to decay.

Storage

Loosely pack unwashed cherries in plastic bags or pour them into a shallow pan in a single layer & cover with plastic wrap to minimize bruising. Store cherries in the refrigerator & cherries in good condition should last up to a week. Check the fruit occasionally & remove the cherries that have gone bad. Wash the fruit before eating.

You can freeze cherries by rinsing & draining thoroughly, spreading them out in a single layer on a cookie sheet & placing in the freezer overnight. Once the cherries are frozen, transfer them to a heavy plastic bag. The frozen fruit may be kept up to a year.

Preparation

Most cherries bought at the market are eaten raw, alone or accompanied by other fruits. Simply wash the fruit & serve with the stems.

For cooking, pit cherries either by hand or with a pitter. Poaching is the most common form of preparation. Drop cherries into a small amount of simmering water, or a combination of water & wine & cook for 1 to 3 minutes until soft. Poach using the formula of 1 cup liquid to 2 cups cherries.

Cherries

Serving Size 1/2 cup (70g) Amounts Per Serving % Daily Value Calories 45   Calories from Fat 0   Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 11g 4%   Dietary Fiber 2g 7%   Sugars 10g Protein 1g Vitamin A 2% Vitamin C 8% Calcium 2% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

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Grapes are about 80 percent water, making them a delectable low-calorie snack or dessert; a cup of Concord or Catawba grapes contains only about 60 calories Grapes also add fiber to the diet and are naturally low in sodium. Raisins, or dried grapes, contain only about 15 percent water. For this reason, nutrients and calories are more concentrated in raisins-one cup contains 464 calories! Like other dried fruit, raisins are a good source of iron. Serving Size 1-1/2 cups (138g/14.9oz)

Varieties

Grapes come in more than 50 varieties in black, blue, blue-black, golden, red, green, purple, and white colors with a juicy pulp inside. The two main types of grapes are the American and European. They both come in seeded and seedless varieties. Common varieties include Thompson, Flame, Ruby, Perlette and Tokay grapes. Most U.S. grapes are grown in California.

Selecting Grapes

Look for firm, plump, well-colored clusters of grapes that are securely attached to their green stems. Fully ripe grapes are soft and tender. Grapes showing signs of decay, shriveling, stickiness, brown spots or dry brittle stems should be avoided. Blue Concord grapes are excellent for table use and for making juice and jelly. The large, purplish-red catawba variety is used primarily for making juice and wine, but can also be served fresh for eating.

Using and Preserving Grapes

Fresh Facts

• Fresh grapes maintain good quality for two to three days in the refrigerator. Store in a covered container or plastic bag.

• Just before use, wash grape clusters under a gentle spray of water, drain and pat dry. 

• Table grapes are at their best served slightly chilled to enhance their crisp texture and refreshing flavor. 

• Seedless grapes are used whole. For seeded grapes, remove seeds by cutting grapes into halves lengthwise and scooping out seeds with the point of a knife. 

• Grapes are easier to peel when they're frozen. Just rinse frozen grapes in lukewarm water until skins split. Skins will then slip right off. 

• When preparing small clusters of grapes for garnishing, cut the clusters with scissors. This helps keep the grapes attached to the stem. 

• For longer storage, grapes can be canned, frozen or made into juice or sweet spreads to enhance meals throughout the year. Grapes can be dried as raisins for use as a snack or in baking. 

Canned Facts

• Seedless grapes can be canned whole for use in fruit salads and molded gelatin desserts. If seeded varieties are used, halve and remove seeds before canning. 

• To prevent mold growth, seal grape jelly with two-piece canning lids and process for five minutes in a simmering water bath. 

Freezer Facts

• Frozen grape juice is of excellent quality—serve it alone or mixed with other juices. Freeze a few grape "popsicles" for an icy summer treat. 

• Freeze grape puree for use in making grape pie and to flavor yogurt. 

• Tray freeze seedless grapes and store them in freezer containers. When summer temperatures sizzle, chill summer drinks with "grape" ice cubes. 

• For an easy, refreshing summer dessert, serve tray frozen grapes in a chilled glass bowl. 

Dried Facts

• The quality of dried grapes, or raisins, is excellent. 

• For best results, use seedless grapes. If seeded varieties are used, remove seeds as described under Fresh Facts before drying.

• In areas of high humidity, sun drying is not recommended. For best results, dry grapes in a dehydrator or oven.

Grapes

Serving Size 1½ cup red or green grapes (80g) Amounts Per Serving % Daily Value Calories 60 Calories from Fat 0 Total Fat 0g 0% Sodium 0mg 0% Total Carbohydrate 14g 5%   Dietary Fiber 1g 4%   Sugars 12g Protein 1g Vitamin A 2% Vitamin C 15% Calcium 0% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

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WARNING!

If YOU DRINK GRAPEFRUIT JUICE AND TAKE MEDICATIONS READ THIS:

A cold glass of grapefruit juice is part of the morning routine for a lot of people. What you may not realize, however, is that this same juice might interact with drugs you are taking. The interaction between grapefruit and some medications was discovered by accident when researchers were looking for an interaction between a particular blood pressure medicine and alcohol. Grapefruit juice was used as a vehicle to mask the taste of the alcohol. While the alcohol did not affect the amount of the drug circulating in the body, the grapefruit juice greatly increased the levels of the medication.

Some medications which may be affected by grapefruit juice include: midazolam (Versed¾), cyclosporin (Sandimmune¾, Neoral¾), lovastatin (Mevacor¾), simvastatin (Zocor¾), ¾), pravastatin (Pravachol¾), and Thyroid medications.

Certain prescription antihistamines, such as Astemizole which is in Hismanal¾ and terfenadine which is in Seldane¾ and Seldane-D¾, could also be affected by grapefruit juice. With these particular medications, increased drug levels could be associated with arrhythmias which could be fatal.

If you are taking a medication that should not be taken with one of these drugs, Erythromycin, itraconazole (Sporanox¾), ketoconazole (Nizoral¾), mibefradil or (Posicor¾), the safest course of action is to assume that it would interact with grapefruit juice. An example of this is cisapride (Propulsid¾), which is used to treat certain gastrointestinal problems.

If you drink grapefruit juice regularly, it would be a good idea to inquire about its possible interaction with any medications you may be taking or any new drugs that are added. Some sources recommend not drinking grapefruit juice within 2 hours before and 5 hours after a drug that may interact with it. A safer approach would be to substitute another citrus juice, such as orange juice, which has the same vitamins but has not demonstrated the drug interactions.

Remember that eating grapefruit or taking grapefruit supplements may also interact with the same medications. Some drinks that are flavored with fruit juice could be flavored with grapefruit juice. Check the label, if you are not sure.

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Select kiwifruit with no bruises or soft spots. Avoid fruits with wrinkles or signs of exterior damage. Buy firm kiwifruit and let them ripen at home for a juicier flavor. A kiwifruit is ripe when plump and slightly soft to the touch with a fragrant smell.

Storage

Ripen kiwifruit at room temperature for 3 to 5 days. If necessary, ripe kiwifruit can be stored in the refrigerator for up to 7 days. If they need to be stored longer, put kiwis in a plastic bag in the refrigerator for up to 2 weeks. The plastic bag helps reduce moisture loss so kiwifruit stays fresh longer. Putting kiwifruit near fruits that produce ethlyene gas, such as apples, bananas or pears, will speed up the ripening process. So if you want to ripen kiwifruit quickly, put kiwi in a bag with these kinds of fruit for a day or two.

Preparation

You can eat the fuzzy skin on the outside of the kiwifruit. The skin is very thin and just needs to be rinsed and rubbed lightly to dry. Then, cut in quarters like an orange and enjoy-skin and all! It's easy to peel kiwifruit. First, cut off the top and bottom ends, and then peel down the sides with a vegetable peeler or knife. Slice or quarter into bite-size pieces and enjoy kiwifruit's refreshing taste.

Varieties

Kiwifruit can be medium or small in size, although most are small. They are brown and fuzzy on the outside and bright green on the inside with tiny black seeds. The shell or skin of the fruit can be eaten or peeled. Kiwifruit is a member of the botanical family Actinidia and there are 400 different varieties. Kiwifruit vines are trained to grow on a trellis, and vines can be as high as 15 feet. This helps plants get enough light and air for optimal fruit quality. The fruit hangs down along the sides, like table grapes. The Hayward variety is the most popular U.S. variety. The flavor is a mixture of peaches, strawberries, and melon with a soft and juicy texture. It's one of the most popular fruits today. Kiwifruit is high in antioxidant vitamin C and a good source of fiber, vitamin E and potassium. It is fat free, sodium free and cholesterol free.

Little known Facts

Did you know kiwifruit could also be used as a natural meat tenderizer? That's because kiwifruit contains an enzyme called Actinidin. Just cut in half and rub kiwifruit over the meat, or peel and mash with a fork then spread it on the surface of the meat and let stand for 10 to 15 minutes or longer. The enzyme Actinidin also breaks down protein in dairy products. That's why when kiwifruit is combined with low fat ice cream, yogurt, or sour cream, it's best to serve and eat it right away.

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• The lemon originated in China?

• Lemonade was a favorite of the Chinese Emperors?

• Lemons made their way to the United States with the help of Catholic Missionaries and were planted in Arizona and California? Today they produce virtually all of the lemons consumed in the United States as well as about one-third of those used throughout the world (source The Packer Produce Availability & Merchandising Guide, 1999).

Lemons are valued for their many uses in flavoring the food we eat, as a garnish, and for household purposes.

Selection

Lemons should be firm and have a bright yellow color. Avoid soft, shriveled lemons with spots. The best lemons will be fine textured and heavy for their size. Thin skinned fruit tends to have more juice, while fruit that has a greenish cast is likely to be more acidic. One medium lemon has about 3 tablespoons of juice and 3 tablespoons of grated peel.

Storage

You may store lemons at room temperature for about two weeks. They will keep for up to six weeks in a plastic bag in the refrigerator. Use lemons as quickly as possible after cutting.

Varieties

There are two different types of lemons — acid and sweet. The most common acid varieties include Eurekas and Lisbons. The acidic type is grown commercially and the sweet types are grown mainly by home gardeners. The trees bloom continuously all year and can produce up to 500 or 600 lemons a year.

Quick Tips

• Freeze lemon juice in ice cube trays for later use.

• Add a twist of lemon to the water in ice cube trays for added zip to beverages.

• Use juice on fruit or white vegetables to help them keep their color.

• Remove odors, such as fish, onion, or bleach by rubbing with fresh lemon.

• Lemon and salt can be used to treat rust spots, and to clean copper pots.

• Get the most juice out of your lemon by warming it in the microwave for 15
  seconds or rolling it with your hand on the counter if it is at room temperature.
• Add a few drops of lemon juice to whipping cream if it doesn't stiffen.

Lemons

Serving size 1/2 cup, sectioned, peeled (106g) Calories 30 Calories from Fat 5g Amounts Per Serving % Daily Value Total Fat 0g 0% Sodium 5mg 0% Total Carbohydrate 10g 3%   Dietary Fiber 3g 11%   Sugars 3g Protein 1g Vitamin A 0% Vitamin C 90% Calcium 2% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet.

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