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Mango

Mango

Nutrition Information
1 serving = 104 g (1/2 mango)
  • High in Vitamin C (48% Recommended Daily Intake per serving)
  • Source of Vitamin B6 (8% Recommended Daily Intake per serving)
  • Source of folacin (6% Recommended Daily Intake per serving)
  • Source of Vitamin K (5% Recommended Daily Intake per serving)
  • Sodium-free (2 mg per serving)
  • Fat-free (0.3 g per serving)

Look For

Plump fruit without green background colour that yields to gentle pressure. Avoid soft, brusied or shrivelled fruit.

To Store

Ripen fruit uncovered at room temperature. Cover, refrigerate ripe fruit for up to three days.

To Prepare

Rinse. Score skin in four sections and peel like a banana or cut in half and remove pit. Fruit clings to pit so slice as much as possible from it.

 

  


Mangosteen

Nutrition Information
1 serving = 83 g (100 mL)
  • Source of folacin (12% Recommended Daily Intake per serving)
  • Fat-free (0.5 g per serving)

Look For

Ones that are dark purple or reddish purple but not blue-black in color. Softly press the outer skin, if it’s hard to press, then it’s not ripe yet.  The part you want to eat is the inner white flesh, larger segments may contain seeds, which are inedible unless boiled or roasted.

To Store

The simplest method is to place the mangosteen in the palm of your hands, with the flower stem on top. Use your fingers to exert gentle pressure on it until it cracks open. Another option is to cut through the diameter of the shell all the way around, and then simply lift off the top. Just remember not to cut right through the segments.

To Prepare

A ripe fruit at room temperature lasts for a few days. Unlike mangos, mangosteens must not be frozen as refrigeration or freezing quickly causes damage. For longer storage, keep it at 10°C which will keep it in good shape for several weeks. 

 

  


MULBERRIES

Nutrition Information
1 serving = 74 g (125 ml)
  • High in Vitamin C (45% Recommended Daily Intake per serving)
  • Source of iron (10% Recommended Daily Intake per serving)
  • Source of Vitamin K (7% Recommended Daily Intake per serving)
  • Source of magnesium (5% Recommended Daily Intake per serving)
  • Fat-free (0.3 g per serving)

Look For

Shiny, plump and firm. Avoid berries that are bruised or leaking.

To Store

Unwashed fruits can last for up to 1 week in a ventilated container in the fridge.

To Prepare

Rinse. Remove damaged berries. Eat raw. Good in baking, could easily replace blackberries in many recipes.