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Fruits & Veggies Primer
Variety & Colours

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Fruits from A To Z
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Veggies from A to Z
- A
- B
- C
- D
- E
- F
- G
- H
- I
- J
- K
- L
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- N
- O
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D

DATE FRUIT

Nutrition Information
1 serving = 94 g (125 mL)

High in magnesium (16% Recommended Daily Intake per serving)
Source of Vitamin B6 (9% Recommended Daily Intake per serving)
Source of folacin (8% Recommended Daily Intake per serving)
Source of iron (7% Recommended Daily Intake per serving)
Source of phosphorus (5% Recommended Daily Intake per serving)
Very high in fibre (7.5 g per serving)
Sodium-free (2 mg per serving)
Fat-free (0.4 g per serving)

Look For

Plump, evenly coloured specimens. All dates have a single long seed. The fruit should not look dry or withered and no crystals should appear on the exterior of the date.

To Store

Fresh dates can be refrigerated for up to 2 weeks.

To Prepare

Date fruit can be eaten raw or dried. Include it in an assortment of desserts.

DURIAN

Nutrition Information
1 serving = 128 g (125 mL)

High in Vitamin C (42% Recommended Daily Intake per serving)
High in Vitamin B6 (23% Recommended Daily Intake per serving)
High in manganese (21% Recommended Daily Intake per serving)
High in magnesium (16% Recommended Daily Intake per serving)
Source of copper (13% Recommended Daily Intake per serving)
Very high in potassium (560 mg per serving)
Sodium-free (3 mg per serving)

Look For

Durian that has cracked just a bit to allow you to smell its strong odour.

To Store

Store durians in an air-tight container to preserve its natural aroma. Store in the fridge for up to 5 days.

To Prepare

Slice the durian along this natural fissure. Reach in and grab one of the fleshy sections. Caution: Never ingest the durian seed - they are toxic.