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Cantaloupe

Cantaloupe

Nutrition Information
1 serving = 85 g (125 mL)
  • Very high in Vitamin C (52% Recommended Daily Intake per serving)
  • Source of potassium (226 mg per serving)
  • Source of folacin (8% Recommended Daily Intake per serving)
  • Fat-free (0.2 g per serving)

Look For

Melon with a deeply netted, yellow-gold rind. Ripe fruit yields slightly to gentle pressure and has a musky fragrance.

To Store

Refrigerate cut or ripe fruit in a sealed container for up to three days. Ripen at room temperature, loosely covered.

To Prepare

Rinse, halve and scoop out seeds. Scoop out flesh or peel and cut as desired.

 

  

Carambola

Carambola

Nutrition Information
1 serving = 89 g (1 medium)
  • Very high in Vitamin C (51% Recommended Daily Intake per serving)
  • Source of folacin (5% Recommended Daily Intake per serving)
  • Source of fibre (2.5 g per serving)
  • Sodium-free (2 mg per serving)
  • Fat-free (0.3 g per serving)

Look For

Firm, glossy unbruised fruit. Browning on the tips of the ridges is a sign of ripeness.

To Store

Cover and refrigerate unwashed ripe fruit for up to 2 days. Ripen at room temperature until skin is golden and ribs are tinged slightly brown and sweet smell.

To Prepare

Wash, dry and cut crosswise into thin slices. Crisp, juicy flesh with sweet tart flavour heightened if sprinkled with a little salt. Use as a garnish for meat dishes, appetizers and in salads.

 

  


Cherimoya

Nutrition Information
1 serving = 312 g (1 fruit)
  • Very high in Vitamin C (60% Recommended Daily Intake per serving)
  • Very high in Vitamin B6 (37% Recommended Daily Intake per serving)
  • Very high in potassium (839 mg per serving)
  • High in magnesium (20% Recommended Daily Intake per serving)
  • Source of manganese (13% Recommended Daily Intake per serving)
  • Source of copper (11% Recommended Daily Intake per serving)
  • Source of iron (7% Recommended Daily Intake per serving)
  • Source of phosphorus (7% Recommended Daily Intake per serving)
  • Source of zinc (6% Recommended Daily Intake per serving)

Look For

Fruits that are yellow-green, firm and without blemishes. Dark spots and splotches should be avoided.

To Store

Cherimoyas will ripen at room temperature for a few days until softened. They can then be tightly wrapped and refrigerated for up to 4 days.

To Prepare

The pulp of the cherimoya is the only edible part, so remove the seeds and peel before eating. Halve the fruit and spoon the inside from the shell. Cherimoyas are best served well-chilled.

 

  

Cherries

Cherries

Nutrition Information
1 serving = 89 g (1 medium)
  • High in potassium (364 mg per serving)
  • Source of Vitamin C (19% Recommended Daily Intake per serving)
  • Source of magnesium (7% Recommended Daily Intake per serving)
  • Source of fibre (3.4 g per serving)
  • Sodium-free (0 mg per serving)
  • Fat-free (0.3 g per serving)

Look For

Plump, bright, coloured fruit. The deeper the colour the sweeter the fruit. Avoid very soft or shrivelled cherries.

To Store

Arrange unwashed on paper towel in shallow pan. Cover and refrigerate for up to three days.

To Prepare

Rinse. Remove stems and pits. Eat raw.

 

  

CLEMENTINE

Nutrition Information
1 serving = 74 g (1 fruit)
  • Very high in Vitamin C (60% Recommended Daily Intake per serving)
  • Sodium-free (1 mg per serving)
  • Fat-free (0.1 g per serving)

Look For

Soft clementines that are free of blemishes and wrinkles, and have even coloration.

To Store

Store clementines in a ventilated container. They can be kept in a refrigerator or some other cool, dry place for up to a month (or at room temperature for two or three days).

To Prepare

Clementines are usually eaten fresh or as a salad topping. They can also be incorporated into a number of sauces, cakes and other desserts.

 

  


Coconut meat

Nutrition Information
1 serving = 100 g 
  • Very high in manganese (75% Recommended Daily Intake per serving)
  • High in copper (22% Recommended Daily Intake per serving)
  • High in selenium (20% Recommended Daily Intake per serving)
  • High in iron (17% Recommended Daily Intake per serving)
  • Source of magnesium (13% Recommended Daily Intake per serving)
  • Source of zinc (12% Recommended Daily Intake per serving)
  • Source of phosphorus (10% Recommended Daily Intake per serving)
  • Source of  VItamin C (6% Recommended Daily Intake per serving)
  • High in potassium (356 mg per serving)

Look For

A whole coconut that you can shake it up and down a little to see if there is water inside the coconut. If you do not hear anything, the coconut is too ripe and may taste soapy.

To Store

Store a whole coconut in the fridge for up to two months. Once opened, the coconut meat can be kept covered in the fridge for up to 7 days.

To Prepare

Eat coconut meat plain, or grate it for use in a variety of dishes.

 

  


CUSTARD-APPLE

Nutrition Information
1 serving = 120 g (1/2 medium)
  • High in Vitamin C (38% Recommended Daily Intake per serving)
  • High in magnesium (22% Recommended Daily Intake per serving)
  • High in Vitamin B6 (15% Recommended Daily Intake per serving)
  • Source of iron (6% Recommended Daily Intake per serving)

Look For

Evenly coloured custard-apples which yield slightly when pressed. The ridges of the fruit may be slightly tinged with brown, but the fruit should not appear black, pulpy or withered. Avoid small (under 300g) and dark green fruit.

To Store

Store in the fridge for up to 5 days.

To Prepare

Custard-apples are soft when ripe and can be eaten plain or with cream and sugar.