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sapote, mamey

Nutrition Information
1 serving = 113 g (1/2 fruit)
  • High in Vitamin C (38% Recommended Daily Intake per serving)
  • Source of magnesium (14% Recommended Daily Intake per serving)
  • Source of iron (8% Recommended Daily Intake per serving)
  • Source of fibres (2.9 g per serving)
  • Source of potassium (387 mg per serving)

Look For

Ripe fruit has smooth, brown, inedible skin and a raised crown on top of the fruit. Mamey sapote is hard when unripe and becomes softer as it ripens.

To Store

Usually eaten raw. Do not forget to first remove its skin and any pits inside.

To Prepare

Store at room temperature until they are a little tender to the touch at which point they should be immediately consumed or refrigerated in a plastic bag for a couple of weeks.

 

  


Sapodilla

Nutrition Information
1 serving = 85 g (1/2 fruit)
  • Source of Vitamin C (21% Recommended Daily Intake per serving)
  • Source of folacin (5% Recommended Daily Intake per serving)
  • High in fibre (4.5 g per serving)

Look For

Ripe fruit that gives a little bit under pressure when pressed.

To Store

Ripe fruit can be stored at room temperature for up to 1 week or refrigerate for up to 5 days.

To Prepare

Halve the fruit and eat the pulp with a spoon. Remove the seeds before consumption. Add the pulp to smoothies or make a sapodilla pie for dessert.

 

  


Soursop

Nutrition Information
1 serving = 119 g (125 mL)
  • High in Vitamin C (41% Recommended Daily Intake per serving)
  • Source of magnesium (10% Recommended Daily Intake per serving)
  • Source of iron (7% Recommended Daily Intake per serving)
  • Source of potassium (330 mg per serving)
  • High in fibre (4 g per serving)
  • Fat-free (0.4 g per serving)

Look For

Heart-shaped fruits with firm and green leathery skin.

To Store

A puree made by processing the white flesh with sugar freezes well and can be used in a variety of dessert recipes.

To Prepare

The flesh can be eaten raw with a spoon. Process the seedless pulp to make juice or sherbet. Caution: remove all seeds as they are toxic.

 

  

Strawberries

Strawberries

Nutrition Information
1 serving = 88 g (125 mL)
  • Very high in Vitamin C (86% Recommended Daily Intake per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Sodium-free (1 mg per serving)
  • Fat-free (0.3 g per serving)

Look For

Firm, plump berries that are fully red with bright green caps. Strawberries do not ripen once picked.

To Store

Arrange unwashed on paper towel in shallow pan. Loosely cover, refrigerate unwashed for up to two days or freeze for up to one year.

To Prepare

Gently rinse, pat dry, then remove caps.

 

  


SUGAR-aPPLE

Nutrition Information
1 serving = 106 g (100 mL)
  • Very high in Vitamin C (64% Recommended Daily Intake per serving)
  • Source of Vitamin B6 (12% Recommended Daily Intake per serving)
  • Source of Vitamin B1 (9% Recommended Daily Intake per serving)
  • Source of magnesium (9% Recommended Daily Intake per serving)
  • High in fibre (5 g per serving)
  • Fat-free (0.3 g per serving)

Look For

Green colour with some black spots, firm and without blemishes. Splotches should be avoided.

To Store

Ripen at room temperature for a few days until softened. They can then be refrigerated in a ventilated container for up to 4 days.

To Prepare

Remove the seeds and peel before eating. Halve the fruit and spoon the inside from the shell.