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Banana

Banana

Nutrition Information
1 serving = 118 g (1 medium)
  • High in potassium (422 mg per serving)
  • High in Vitamin B6 (24% Recommended Daily Intake per serving)
  • Source of Vitamin C (17% Recommended Daily Intake per serving)
  • Source of magnesium (13% Recommended Daily Intake per serving)
  • Source of folacin (11% Recommended Daily Intake per serving)
  • Source of fibre (2 g per serving)
  • Sodium-free (1 mg per serving)
  • Fat-free (0.4 g per serving)

Look For

Firm, unblemished bananas. Yellow with brown speckles indicates a sweet tender fruit.

To Store

Keep at room temperature until desire ripeness. For longer storage, once ripe, refrigerate. The peel will darken but remains fresh.

To Prepare

Peel and eat. To prevent browning, coat surface with lemon juice. Use over ripe bananas in baking.

 

  


BLACKCURRANT

Nutrition Information
1 serving = 59 g (125 mL)
  • Very high in Vitamin C (179% Recommended Daily Intake per serving)
  • Source of iron (7% Recommended Daily Intake per serving)
  • Sodium-free (1 mg per serving)
  • Fat-free (0.2 g per serving)

Look For

Firm, dry berries with a nice black colour.

To Store

Arrange unwashed on paper towel, in shallow pan. Cover, refrigerate for up to ten days. For longer storage, freeze berries for up to one year.

To Prepare

Rinse, remove damaged berries and eat raw. Good for use in baking or jam.

 

  

Blueberries

Blueberries

Nutrition Information
1 serving = 77 g (125 mL)
  • High in Vitamin K (19% Recommended Daily Intake per serving)
  • Source of Vitamin C (12% Recommended Daily Intake per serving)
  • Source of fibre (2 g per serving)
  • Fat-free (0.3 g per serving)

Look For

Firm, plump, dry, dark coloured blueberries with a powder blue bloom.

To Store

Arrange unwashed on paper towel, in shallow pan. Cover, refrigerate for up to ten days. For longer storage, freeze berries for up to one year.

To Prepare

Rinse. Remove damaged berries. Eat raw. Good in baking.

 

  



Breadfruit

Nutrition Information
1 serving = 96 g (1/4 fruit)
  • High in Vitamin C (46% Recommended Daily Intake per serving)
  • Source of magnesium (10% Recommended Daily Intake per serving)
  • Source of Vitamin B1 (8% Recommended Daily Intake per serving)
  • High in fibre (5 g per serving)
  • Sodium-free (2 mg per serving)
  • Fat-free (0.2 g per serving)

Look For

A slightly soft fruit with an even color and small globules of latex on the surface. Ripe breadfruit has creamy to yellow flesh, is slightly pasty in texture and is sweet to the taste. Unripe varieties are firm and evenly green.

To Store

The fruit should be used quickly. Breadfruit does not handle refrigeration well and should be kept in a thick bag to prevent cold damage.

To Prepare

Breadfruit can be eaten raw when ripe or cooked when unripe. Use common potato cooking methods to cook unripe breadfruit. The white flesh has a bread-like texture and a flavour somewhat like an artichoke or chestnut.