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A

ACEROLA - WEST INDIAN CHERRY

Nutrition Information
1 serving =  5 g (1 fruit)

• Very high in Vitamin C (134% Recommended Daily Intake per serving)
• Sodium-free (1 mg per serving)
• Fat-free (0.01 g per serving)

Look For

Small, firm, dark red, cherry-like fruit.

To Store

Keep uncovered at room temperature for a few days or refrigerate washed fruits in a ventilated container for 1 to 2 weeks.

To Prepare

Fresh fruits may be eaten plain or pressed into juice, jams and preserves.

 

  

Apple

Nutrition Information
1 serving = 138 g (1 medium)

• Source of Vitamin C (11% Recommended Daily Intake per serving)
• High in fibre (3 g per serving)
• Sodium-free (1 mg per serving)

Look For

Well shaped, smooth skinned fruit that is free of bruises. Brownish freckled areas do not affect flavour.

To Store

Store in perforated plastic bags in the refrigerator crisper. Cold, humid storage ensures that apples maintain their crispness, juicy texture and full flavour. Apples soften 10 times faster at room temperature.

To Prepare

Rinse and eat. To prevent browning, coat cut surfaces with lemon juice.

 

  

Apricots

Nutrition Information
1 serving = 105 g (3 small)

• Source of Vitamin C (18% Recommended Daily Intake per serving)
• Source of potassium (272 mg per serving)
• Source of fibre (2 g per serving)
• Sodium-free (1 mg per serving)
• Fat-free (0.4 g per serving)

Look For

Plump, fairly firm fruit with as much golden orange as possible.

To Store

Cover, refrigerate unwashed ripe fruit for up to one week. Ripen firm fruit at room temperature until it yields to gentle pressure.

To Prepare

Rinse. Cut fruit lengthwise around pit and gently twist to separate halves. Blanching removes skins.

 

  

Avocado

Nutrition Information
1 serving = 100 g (1/2 fruit)

• Very high in folacin (37% Recommended Daily Intake per serving)
• Very high in fibre (7 g per serving)
• High in Vitamin K (26% Recommended Daily Intake per serving)
• High in potassium (487 mg per serving)
• Source of Vitamin C (17% Recommended Daily Intake per serving)
• Source of magnesium (12% Recommended Daily Intake per serving)

Look For

Ripe, soft fruit. Avoid fruit with dark sunken spots or bruises. Colour and texture depend on variety.

To Store

Cover and refrigerate ripe or cut fruit for up to five days. Ripen firm fruit at room temperature until it yields to gentle pressure.

To Prepare

Rinse, remove pit by cutting lengthwise around seed. Gently twist to separate halves. Peel skin. To prevent browning, coat with lemon juice.