Guide to Fruits
Apples
Selecting
With over 7,000 varieties of apples cultivated worldwide, you could taste a different one every day for more than 19 years and never eat the same kind twice. No matter which variety you choose, look for firm, fragrant, bruise-free fruit. Apples are available year-round because of their impressive lasting power, but this cold-hardy fruit is best from summer's end through late fall. Some apples taste wonderful out of hand, while others have softer textures that make them ideal for baking.
| Variety | Characteristics | Eating | Pie | Baked | Sauce | Cider |
|---|---|---|---|---|---|---|
| Braeburn | crisp, firm, sweet, tart and spicy, long-lasting | excellent | good | fair | good | good |
| Cameo | sweet-tart, firm | excelent | excellent | fair | excellent | fair |
| Criterion | crisp, firm, juicy, mild, slight tartness | excellent | good | good | good | good |
| Empire | McIntosh/Red Delicious hybrid, soft, juicy, sweet | very good | good | fair | fair | fair |
| Fuji | extra crisp, sweet-tart | excellent | fair | fair | fair | good |
| Gala | mildly sweet, fruity, fragrant, thin skinned | excellent | good | poor | good | good |
| Gingergold | mildly sweet, similar to Golden Delicious | excellent | excellent | fair | excellent | excellent |
| Golden Delicious | firm, very sweet, juicy, best when kept refrigerated | very good | excellent | fair | excellent | excellent |
| Granny Smith | crunchy, tart, juicy | very good | excellent | good | very good | fair |
| Gravenstein | crisp, sweet-tart, ideal for applesauce | excellent | very good | fair | excellent | fair |
| Jonagold | Jonathan/Golden Delicious hybrid, tart, crisp, juicy | excellent | very good | very good | fair | good |
| Macintosh | tender, sweet, mild, fragrant | excellent | good | poor | very good | good |
| Mutsu (Cripsin) | mildly sweet, firm, creamy | good | good | fair | fair | fair |
| Pink Lady brand | firm, crisp, sweet-tart | excellent | good | good | fair | fair |
| Pippin | crisp, tart, sweet finish | good | excellent | excellent | fair | fair |
| Red Delicious | grainy, juicy, very sweet | very good | poor | poor | fair | poor |
| Rome | grainy, soft, juicy, sweet | fair | very good | excellent | good | fair |
| Sierra Beauty | crisp, slightly tart | excellent | good | good | good | fair |
| Winesap | firm, slightly tart, sweet-sour contrast | good | excellent | excellent | excellent | excellent |
Storing
Apples ripen quickly at room temperature. If you plan to eat them within a day or two, they'll be fine on the counter. Otherwise, store them in a perforated plastic bag in the refrigerator's crisper. As apples ripen, they give off a lot of ethylene gas, which shortens the storage life of some other vegetables, so keep them in their own compartment. For the same reason, you can actually use apples to ripen avocados and bananas more quickly by placing them in a paper bag together. To extend peak apple enjoyment for any variety except Golden Delicious and McIntosh (these do not freeze well), slice and freeze apples in a single layer on a sheet tray, then transfer them to a freezer bag and use them in baking or sauces.
Using
Apples are used extensively in baking because they blend so well with the flavors of vanilla, honey, cinnamon, nutmeg, allspice, mace, cardamom, clove and other spices. They also create a deliciously sweet flavor contrast when paired with savory flavors like rosemary, sage and lemon. Apples complement pork, squash and bitter greens and offset a range of cheeses, particularly cow’s milk cheeses, pungent washed rind cheeses and many blue cheeses.
Nutrition Information
Apples are rich in flavonoids and other polyphenols, and are high in pectin, a soluble dietary fiber.
Fast Fact
Washington State grows more than half the fresh apples Americans buy in stores each year.
Apricots
Selecting
When choosing apricots, look for plump, orange fruits. Some will have a beautiful reddish cheek. When they are ripe, their flesh turns translucent and soft. Even when not fully ripe, apricots should yield to gentle pressure and exude a sweet fragrance; the skin should be smooth and velvety. Avoid any that have shriveled skin or bruises; however, minor blemishes that do not break the skin will not affect the flavor. Also avoid those tinged with green since they will never develop full flavor.
Storing
Apricots are best ripened at room temperature in a single layer, rather than piled up. If they are not quite ripe, you can also store them in a paper bag at room temperature, away from heat or direct sunlight, for two to three days. Ripe apricots should be refrigerated and used as soon as possible. Their juiciness makes them prone to spoilage. They will likely only keep a day or two at the most. Don't wash apricots until you're ready to eat them.
Using
To halve apricots, cut down to the pit around the longitudinal seam and twist the two halves to separate them. Dip peeled or cut-up apricots into diluted lemon juice to keep them from browning. If you need to peel them for a recipe, do so by dropping the fruits in boiling water and blanch them for just 15 to 20 seconds, then remove them and cool them under cold water or by submerging them in ice water. Use a knife to pull away their skin; it should slip right off.
Nutrition Information
Apricots are a source of fiber, potassium and vitamin C.
Avocados
Selecting
Depending on variety, avocados vary from purplish-brown to dark green and may be smooth and shiny or rough and grainy. Size, shape and color have little bearing on quality or flavor. To test for ripeness, hold the avocado in your palm, wrapping your fingers around it and pressing the skin gently. If it yields, it's ripe. Look for fruit that are clean and free of bruises and soft spots. Hass avocados, the most popular variety sold in North America, are nearly black with pebbly skin, have a high fat content and relatively small pits. The high fat content makes Hass avocados a "rich" variety (some other rich varieties are Pinkerton, Reed and Fuerte), which means the flesh is soft and buttery when ripe, lending itself to recipes that call for mashing or puréeing. Firmer varieties with a lower fat content, such as Booth, Luna, Bacon and Zutano, are best for slicing in salads.
Storing
Avocados ripen after they've been picked and become fully ripe within a few days at room temperature. All avocados ripen from the bottom to the stem. Ripening can be accelerated by placing them in a loosely closed paper sack (add a banana or apple to the sack to hasten ripening even further). Do not refrigerate an unripe avocado; it damages the cells so it will never ripen. However, once ripe, it may be refrigerated for a few days to retain quality.
Using
Avocados should be eaten raw and prepared immediately before consumption, since cutting and exposure to the air darkens the flesh. This phenomenon can be delayed by sprinkling or tossing with lime juice. The best-known avocado dish is guacamole. Avocados can also be added to hot dishes such as soups, stews and omelets just before serving, and they are delicious on sandwiches or added to salsas, fruit salads or tuna salad. Contrary to the urban myth, placing an avocado pit in your bowl of guacamole will not keep it from turning brown. This idea probably started because the pit, if left in a halved avocado, protects the flesh that it touches from coming in contact with air. A better way to keep your guacamole fresh is to press plastic wrap down onto the surface of the avocado, eliminating all contact with air.
Nutrition Information
Avocados are an excellent source of potassium, folic acid and vitamin C. They have very little sugar or starch, yet contain more protein than any other fruit. Their high oil content is 70% monounsaturated, much like olive oil, which means it's good for you. Avocados also contain significant quantities of the antioxidant lutein, which research shows to be beneficial for eye health.
Fast Fact
Though often used like a vegetable, avocados are a tree fruit native to Central America.
Bananas
Selecting
Select bananas that are slightly green, firm and without bruises.
Storing
Yellow-green bananas will usually become ripe at room temperature within one to three days. Unripe bananas should not be refrigerated because the cold can interfere with ripening. Once bananas are ripe, they can be refrigerated for up to two weeks (their skins will turn black). Bananas ripen more quickly than most fruits because they release a high concentration of ethylene gas. To hasten the ripening process, place them in a paper or plastic bag. To take advantage of very ripe bananas, peel them, cut them into chunks and freeze them.
Using
Ripe bananas can be added to many desserts, breads and cakes. Use frozen bananas for smoothies, or defrost and mash them for baking or making fruit sauces.
Nutrition Information
Bananas are high in potassium and are also a source of B vitamins, vitamin A, protein and fiber.
Blackberries
Selecting
Fresh blackberries are more difficult to find in season than other berries because shipping accelerates loss of quality. Locally grown blackberries are your best bet. Look for berries that are firm, dry and of uniform purplish-black color. When selecting any type of berry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.
Storing
Blackberries are extremely perishable so be prepared to use them within 24 hours of purchase. As soon as you get them to your kitchen, empty the carton and discard any crushed or moldy berries. Consume the soft, overripe berries immediately and return the rest of the berries to the carton or place them in a single layer on a shallow plate or pan, then cover with paper towels and plastic wrap and refrigerate for up to two days. Blackberries freeze well.
Using
Serve fresh blackberries drizzled with honey, with yogurt or ice cream, or tossed in a salad. Cooked desserts and jams incorporate fresh or frozen blackberries equally well—no need to thaw frozen ones before adding them to recipes.
Nutrition Information
Like most darkly colored fruits and vegetables, blackberries are rich in antioxidants, including vitamins C and E as well as ellagic acid.
Blueberries
Selecting
Select firm, dry berries that have a subtle, whitish bloom over a uniform blue-black color. The chalky bloom is a sign of freshness, not mold. Gently shake the carton to make sure the berries move freely. If they don't, it may indicate that they are soft and damaged. When selecting any type of berry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.
Storing
Keep ripe blueberries in a covered container in the refrigerator for up to a week. Inspect them right after purchase and discard any soft or damaged ones as well as any debris. Blueberries may be frozen though their taste and texture will be slightly altered.
Using
Don't wash fresh blueberries until you're ready to use them—the chalk-like bloom on the skins helps keep them fresh. When adding fresh blueberries to batters such as pancake batter, dust them lightly with flour and add them last to prevent them from sinking to the bottom of the mix and becoming unevenly distributed.
Nutrition Information
Blueberries, both wild and domestic, are increasingly recognized for their health benefits, particularly their high antioxidant content. Because of their small size, wild blueberries have more skin and therefore more antioxidants per pound than domesticated varieties.
Cherries
Selecting
Look for plump, firm fruits with their stems intact. Buy cherries that have been kept cool and moist, as flavor and texture both suffer at warm temperatures. Cherries should be large (an inch or more in diameter), glossy, plump, hard and dark colored for their variety. The stems should be fresh and green. Avoid cherries without stems because the resulting skin break presents an opportunity for decay to begin. Check carefully for bruises or cuts on the dark surface. Avoid cherries that are sticky from juice leakage.
Storing
Refrigerate unwashed cherries loosely packed (to minimize bruising) in plastic bags, or in a shallow pan in a single layer covered with plastic wrap. Fresh cherries in good condition should keep for up to a week, but check them occasionally and remove any that have begun to spoil. Cherries can be stored in the freezer for up to one year.
Using
Pits can be removed most easily with a cherry pitter, but a drinking straw or a paring knife will both work. To use a straw, press it through the center of the cherry starting at the bottom. The straw will push the pit out, leaving behind a small tunnel through the center of the fruit. If the appearance of the fruit is not of concern, slice each cherry from base to stem all the way around with a paring knife, then twist the cherry apart and pull out the pit.
Nutrition Information
Cherries are a good source of fiber and vitamin C.
Coconuts
Selecting
Look for a coconut that is heavy for its size with no mold or mildew. Avoid those with any liquid leaking out of the three black eyes at the top. Lift the coconut up and down—you should feel the coconut water sloshing around (this is not coconut milk). The seasonal peak is in fall to early winter.
Storing
A coconut will keep at room temperature for up to six months. Coconut meat (removed from the shell) can be kept refrigerated for about four days.
Using
There are several ways to crack a coconut. One method is to pierce two of the eyes with a metal skewer or screwdriver; drain out the coconut water into a bowl; using a hammer, tap the coconut about one-third of the way from the eyes; keep tapping until it breaks open. Another method is to hold the fresh coconut in the middle of your palm; place a bowl beneath your hand to catch the liquid; then hit the coconut with the back or blunt side of a cleaver (DO NOT USE THE SHARP SIDE) until it cracks in half. Wedge a dull knife or screwdriver in between the meat and shell to pry them apart. You may drink the juice. The meat can be used to make coconut milk. One medium coconut will yield about 3 to 4 cups of grated coconut meat.
Nutrition Information
Coconut is a good source of potassium and is high in saturated fat.
Cranberries
Selecting
Firmness is the best indicator of quality in fresh cranberries, while depth of color—a lustrous, deep, scarlet red—is a measure of their antioxidant content. The peak season runs from October through December, lending their festive color and sharp flavor to holiday celebrations. When selecting any type of berry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold.
Storing
Fresh cranberries can be stored in the refrigerator for up to three or four months. They may be kept in the freezer for up to a year, but they will be soft and must be used immediately once thawed.
Using
The natural tartness of cranberries can be used as a substitute for vinegar or lemon in tossed salads. To mitigate their tartness, combine cranberries with sugar or other fruits such as pears, apples or oranges.
Nutrition Information
Cranberries are a good source of vitamin C. Some research has shown the effectiveness of cranberry juice in reducing the incidence of urinary tract infections.
Dates
Selecting
Fresh dates should be plump and glossy. Dried dates are commonly sold out of bulk bins and may have wrinkles. Check for blemishes and mold, which is usually found on the stem end. Some dried varieties exhibit a dusting of sugar crystals on the surface that can be mistaken for mold. Sugar on or just under the skin does not indicate inferior quality. (Surface sugar can be easily removed by steaming the dates for about 10 minutes or covering with a damp cloth and baking for 15 minutes in a 300ºF oven.)
Storing
Keep fresh dates covered in the refrigerator for three or four weeks. Dried dates will last for several months kept in an airtight container either at room temperature (a cool, dark place is best) or in the refrigerator.
Using
To remove the pits from dates, cut a slit in the side and pry out the seed. Cutting or chopping is easily done with a pair of kitchen shears. Dates can be eaten out of hand (try dates rolled in shredded coconut), added to cereal, or used in baking cakes, cookies, puddings and sweet breads. In North Africa, they are routinely used in stews or casseroles featuring chicken or lamb, steamed with couscous, or combined with citrus fruits and nuts in salads. Chopped dates are an excellent substitute for raisins.
Nutritional Information
Dates are a significant source of fiber, antioxidants and potassium. Dried dates typically contain about 70% more calories than fresh dates due to increased sugar content, but calories vary widely depending on variety and size.
Fast Fact
Dates come from a palm tree.
Figs
Selecting
Fresh figs are available in season during early summer to fall in growing areas. The two most common varieties are Mission (soft with black or dark-purple skins) and Calimyma (firm with greenish-yellow/gold skins). Look for figs that are plump with taut skins and a mildly sweet scent. Skins will most likely have small cracks and will give under the pressure of your thumb. Bent stems are a good sign. Avoid fresh figs with milky sap at the stem end. Because they are highly perishable, fresh figs are a rarity in supermarkets, even in areas where they are grown. Canned and bottled figs are becoming more widely available, but dried figs are the norm in most areas and are available year round. They should be fairly soft, mold-free and have a pleasant, mellow odor. Avoid ones that are hard, severely cracked or misshapen, or smell sour.
Storing
Store ripe, fresh figs for two or three days on a plate covered with plastic wrap. Mold is the worst enemy of fresh figs, so keep them in a dry, cool area. If slightly under-ripe and firm, they will keep at room temperature for a day or so. Fresh figs will dry in approximately 12 hours in a dehydrator or in a few days if kept in a warm, dry, sunny place and turned every few hours. Dried figs may be kept for several months in a cool, dark, dry place or refrigerated. Wrap well to minimize exposure to the air.
Using
To prepare fresh figs for use, rinse in cool running water and remove the stem; there is no need to peel them unless the skin is tough. Fresh figs are usually eaten raw but are also good sautéed, baked or grilled. Long associated with Mediterranean cuisines, figs complement many foods from that region, including onions, garlic, peppers and anchovies. They pair well with salted and smoked meats such as ham and turkey (the Italian tradition of serving figs with prosciutto goes back to the Roman Empire). Grilled figs are especially delicious with pork, chicken or lamb and can be served as dessert topped with vanilla ice cream, crème fraiche or mascarpone. Dried figs may be eaten or used in recipes as they are, but are much improved if soaked for several hours before use. They can also be gently poached in water, juice or wine before being eaten out of hand or baked in cakes or cookies. Figs can be stuffed or topped with almonds, walnuts, nut butters, yogurt or cheese. Most recipes that call for dried apricots can also be prepared with dried figs.
Nutrition Information
Figs are a good source of potassium, manganese and dietary fiber.
Gooseberries
Selecting
Look for berries that are clean, plump and feel like grapes. Early season gooseberries are typically the green "cooking" variety, which are smaller and firmer than late season varieties. Late season berries are larger and softer with a color range from yellow to red, are sweeter and can be eaten raw. When selecting any type of berry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.
Storing
Early season green berries will keep unwashed in the refrigerator for up to a week and a half. They also freeze well. Later season varieties are more fragile and should be kept refrigerated for no more than two or three days.
Using
Prepare gooseberries by peeling off any husk that may be present, rinse them and pat dry. Trim the tops and tails with kitchen scissors. Gooseberries can vary greatly in acidity and sharpness of flavor, so be prepared to adjust the amount of sweeteners called for in recipes. The English love gooseberries in pies, puddings and a soufflé-like dessert called Gooseberry Fool, which consists of gooseberries cooked in sugar, then sieved and folded into whipped cream. They also pair well with rhubarb and raspberries.
Grapefruit, Pomelos
Selecting
The simple rule for choosing citrus fruits is that they should feel firm and heavy for their size. Good color and a fresh appearance are also important. Avoid fruit that is misshapen or obviously damaged or that has brown spots.
Grapefruit is a pomelo-orange hybrid. The major types of grapefruit are white, pink/red, and star ruby/rio red varieties. All grapefruit have a similar tangy-sweet flavor and are very juicy. The grapefruits that contain a lot of seeds are used to make juice.
Pomelos (also called pummelos) are larger and have a flavor similar to grapefruit but less bitter. They are usually green, but may also be yellow or pink and have a very thick rind. Look for thin skins and avoid those that feel coarse or mushy. The bottom center of a ripe pomelo should feel slightly soft when pressed.
Storing
Store grapefruit and pomelos at room temperature up to a week, or up to eight weeks in a refrigerator.
Using
Grapefruit may interact with certain medications, so if you eat or drink it regularly be sure to ask a physician if it could affect any medications you are taking. Grapefruit and pomelos may be eaten the same way—cut in half and scoop out the flesh with a spoon, segmented and used in salads, or sprinkled with brown sugar and broiled.
Nutrition Information
Grapefruit is high in vitamins C and A. The pink or red varieties contain more vitamins than the white. Pomelos are high in vitamin C.
Grapes
Selecting
Select fruit that is firm, ripe, clean, uniformly shaped and colored, and not too tightly packed on the stem, which itself should be firm, crisp and green. The greener the stem, the fresher the grapes. Very fresh grapes will also have a somewhat chalky bloom. Blue grapes should be quite dark, nearly black, with no green or pale tinges. Red grapes should be deeply colored with no milky areas. Green grapes should have a somewhat translucent yellow-amber cast. Avoid grapes that are wrinkled, dully colored or have limp stalks. The domestic fresh grape season is May through December, with imported varieties filling in the rest of the year.
Popular Grape Varieties
| Variety | Characteristics | Recommended Use |
|---|---|---|
| Thompson seedless | green-gold color, robust flavor | out of hand, raisins |
| Concord | dark purple, intense flavor, tart | desserts, juice, jams and jellies, sweet wine |
| Beauty Seedless | blue-black, tender, mildly sweet | out of hand |
| Black Corinth | small, intensely sweet, known as “champagne grapes” | edible garnish |
| Emperor | large, red, has seeds, mildly sweet | out of hand |
| Kyoho | large, sweet, has seeds | traditionally served peeled in Japan |
| Muscadine (Scuppergong) | sweet, has seeds, pale purple-red color | jams and jellies, juices, sweet wine |
| Muscat | sweet, oldest cultivated grape variety, ranges white to black | out of hand, raisins, wine |
| Red Flame | small, sweet-tart, firm skin | out of hand, salads |
| Red Globe | large, sweet, mild flavor, has seeds | out of hand, salads |
| Ribier | very large, has seeds, blue-black color, slightly tart | out of hand, salads |
Storing
Ripe grapes may be kept in a perforated or open plastic bag in the refrigerator for up to four or five days. Freezing alters the flavor slightly but makes for a great snack on hot summer days. To freeze, simply wash and pat dry, then arrange individual grapes in a single layer on a cookie sheet or plate and freeze thoroughly (at least two hours). When frozen, transfer to a suitable freezer container.
Using
Add a bit of lemon juice or vinegar to the water used to wash grapes—this counters the natural sugars in grapes, gives them a piquant flavor, and the acid also helps to preserve them. If you're not going to consume the entire bunch, remove small clusters with scissors instead of pulling off individual grapes. This prevents the stem from drying out, keeping the remaining grapes fresher. Some recipes say to peel grapes, but this is rarely necessary. Grape skins contain most of the nutrients and flavor and should be used whenever possible. To remove seeds from varieties that have them, simply cut the grape in half and scoop out the seeds with the point of a knife.
Nutrition Information
Grapes are an excellent source of fiber and vitamin C.
Lemons, Limes
Selecting
The simple rule for choosing citrus fruits is that they should feel firm and heavy for their size. Good color and a fresh appearance are also important. Avoid fruit that is misshapen or obviously damaged.
| Variety | Characteristics | Recommended Use |
|---|---|---|
| Lemons | high acid, bright flavor | souring agent, flavoring enhancer, juice added to recipes |
| Key Limes | highest acid of all citrus | beverages, pie, juice/zest added to recipes |
| Persian Limes | dominant type found in the U.S. | beverages, juice/zest added to recipes |
| Kumquats | edible rind, juicy, slightly tart | out of hand, salads, preserves |
Storing
Lemons and limes will keep at room temperature for three or four days and up to two weeks if refrigerated.
Using
To maximize the amount of juice when squeezing, first roll the fruit under the palm of your hand on a flat surface to break down the inner fruit and release the juice. Keeping them at room temperature or warming a lemon or lime for a few seconds in the microwave can also maximize juice output. When zesting lemons or limes, take care not to scrape off the pith, which is the bitter, white lining found beneath the colorful rind.
Nutrition Information
Lemons and limes are high in vitamin C and also provide iron, thiamin and B6.
Mangoes
Selecting
The skin of a ripe mango (for the most common varieties found in U.S. supermarkets) is usually yellow, yellow and red, or orange and red. It will also smell sweet, fruity and almost flowery, and feel slightly soft when gentle pressure is applied. Choose ripe mangoes if you will eat them right away. Avoid mangoes with large, dark spots (they are likely bruised) or with pruned skin. A mango that is mostly green may not ripen.
Storing
Eat ripe mangoes immediately or store them in the refrigerator for only a day or two (some flavor is lost in refrigeration). Mangoes that are not quite ripe can be placed in a paper bag, kept in a cool place out of direct sunlight.
Using
To cut a mango easily, slice crosswise around either side of the large pit; pull the two halves apart; then use a knife to cut vertical and horizontal lines, creating bite size cubes. Finally, remove the flesh of the two pit-less portions, turning the unharmed skins inside out. Eat the cubes right off of the skin or peel them off and use them in a favorite mango recipe.
Nutrition Information
Mangoes are a source of vitamins C and E, niacin, potassium, iron and beta-carotene.
Melons
Selecting
Melons will not ripen further once they have been picked from the vine, so choose them with care. The best way to judge ripeness is simply to press on the end opposite the stem. If the melon is ripe, it will yield noticeably to the pressure of your finger. Choose melons that are heavy for their size and free of bruises or other damage. Check the navel, or stem end, for excessive softness and/or mold.
Summer melons (cantaloupe, muskmelons) are normally more fragrant than winter melons, but fragrance alone is not a reliable indicator of ripeness or quality. Except for true cantaloupes, summer melons should not have an attached stem. Peak season is late spring to early summer depending on variety, though imported melons can be found anytime during the year.
Winter melons (mainly honeydew) come into abundance in autumn after a long ripening period, but imported melons can greatly extend the season. They are not as sweet-smelling or flavorful as summer melons. The skins are smoother, the shape is slightly elongated and they are less perishable. Winter melons (and true cantaloupes) will display some stem remnant.
Watermelons should be free of cracks or soft spots, and the rind should not be very shiny or very dull. The bottom should be yellowish in color, not greenish-white. If the stem is still attached, it should look dry and brown; if the stem is green, the melon was picked too soon.
Selecting pre-cut melon eliminates some guesswork: Look for firm, colorful flesh. Dark seeds are preferable (white seeds may be a sign of immaturity except in seedless varieties).
Storage
Most ripe melons can be refrigerated for up to two or three days. A whole watermelon can be stored at room temperature for up to a week. Once cut, melons should be wrapped tightly in plastic and refrigerated for no more than four days. Pre-cut melon should be eaten within three days.
Using
Since it is possible for the rough skins of melons to harbor bacteria responsible for food poisoning (picked up from the soil or through handling) clean them thoroughly prior to slicing and eating. Wash whole melons in soapy water and rinse thoroughly. Salt, freshly ground pepper or ginger can add interesting flavor contrast to melons.
Nutrition Information
Honeydew melons are a good source of vitamin B-6, folate, potassium and a very good source of vitamin C. Cantaloupe is an excellent source of vitamin A and beta-carotene and vitamin C. In addition to containing vitamin C, watermelons (which are 92% water) also contain lycopene, which scientists believe helps our bodies fight disease.
Nectarines
Selecting
Choose brightly colored and fragrant nectarines that yield to gentle thumb pressure, especially along the seam. A rosy blush is not an indication of ripeness, merely a varietal characteristic. Avoid rock hard or greenish fruits as well as fruits that are too soft or shriveled. White nectarines are significantly sweeter than the yellow variety; their flesh can range from light pink to cream with brighter pink radiating out from the pit.
Storing
Firm or moderately hard nectarines will ripen in two or three days if kept at room temperature in a loosely closed paper bag, away from sunlight. White nectarines ripen much faster than other varieties.
Using
A natural genetic variant of the peach, nectarines are generally smaller and sweeter—perfect for pies, cobblers or fresh fruit salads. If refrigerated, allow nectarines to warm to room temperature for optimum flavor. Since the skins are tender and there is no fuzz, there is no need to peel them for most uses. If slicing them for a snack or salad, wait until the last minute because the flesh will darken when exposed to air.
Nutrition Information
Nectarines are high in fiber, vitamins C and A, niacin and potassium.
Oranges, Tangerines
Selecting
The simple rule for choosing citrus fruits is that they should feel firm and heavy for their size. Good color and a fresh appearance are also important. Avoid fruit that is misshapen or obviously damaged. Thinner-skinned fruits tend to be juicier than those with thicker skins. Tangerine is another name for the Mandarin orange variety.
Popular Orange Varieties
| Variety | Characteristics | Growing Season | Recommended Use |
|---|---|---|---|
| Blood Oranges | sweet, high in antioxidants | November-early spring | out of hand, fruit trays, fruit salads |
| Common Sweet Oranges (Valencia) | sweet, mild, difficult to peel | March through June | juicing |
| Navel Oranges | seedless, easy to peel | October-April | out of hand |
| Seville Oranges | seedless, easy to peel | October-April | out of hand |
| Mandarin Oranges (Tangerines) | delicate flavor, less acid than oranges, easy to peel | November-spring | out of hand, salads, not for cooking |
| Clementines | small, thin skin, easy to peel, few/no seeds | November-January | out of hand, salads |
| Satsumas | lower acid, seedless, easy to peel, thin skin | December-April | canning |
| Tangelos (Minneolas/Orlandos) | mandarin-pomelo/grapefruit hybrid | January-March | salad dressings, sauces |
Storing
Oranges will keep at room temperature for three or four days and up to two weeks if refrigerated. Mandarins and tangelos are more delicate and should not be kept at room temperature for more than a day or two, and will last up to a week in the crisper drawer of the refrigerator.
Using
Fresh oranges aren’t just for snacking and juicing. They can also be used in desserts and in cooked dishes, particularly with poultry. Grated orange peel (zest) can be used to flavor a wide variety of foods.
Nutrition Information
Oranges provide vitamin C, fiber, olacin, calcium, potassium, thiamin, niacin and magnesium.
Fast Fact
The delightful aroma of citrus fruits comes from small sacs of volatile oils embedded just below the surface of the peel.
Papayas
Selecting
There are two main varieties of papayas: the small Hawaiian papaya, weighing around 1 pound each; and the enormous Mexican papaya, which can weigh up to 15 pounds. Look for papayas that are fairly large, half yellow or more and slightly soft. A ripe papaya should yield to gentle palm pressure. Avoid those that are too soft or have scars or blemishes.
Storing
Papayas will ripen at room temperature. Unripe papaya can be kept up to one or two weeks. Completely ripe papayas should be refrigerated and eaten as soon as possible. To hasten ripening, store them in a loosely shut paper bag.
Using
Papaya is often enjoyed in ice creams, salads, preserves, juices or simply alone, with a wedge of lime (often part of a Caribbean breakfast). Unripe papaya is best for cooking.
Nutrition Information
Papayas provide vitamin C, folate, potassium, fiber, vitamin A, vitamin E, carotenoids and lycopene
Fast Fact
Papayas are known for their enzyme, papain, which is believed to aid digestion and is the basis for many meat tenderizing products.
Peaches
Selecting
Look for peaches with skins that show a background color of yellow or warm cream. The amount of pink or red blush on their cheeks depends on the variety and is not a reliable indicator of ripeness. Undertones of green indicate the peaches were picked too soon and will not ripen properly and won't be sweet. Look for plump, medium to large peaches with unwrinkled skins. Choose fruits that are mildly fragrant. Avoid rock-hard peaches and choose those that yield slightly to pressure along the seam, even if they may otherwise be fairly firm. Peaches at this stage of ripeness will soften if kept at room temperature for a few days. Avoid dark-colored, mushy, bruised peaches that are overripe and beginning to spoil. Tan circles or spots on the skin are early signs of decay.
Storing
Store them in a single layer with their stem end down to prevent bruising. Check them daily. When you sniff the stem end, a ripe peach will smell very sweet and peachy. Use them immediately or refrigerate them.
Using
Peaches should be washed thoroughly and can be rubbed with a paper towel to remove the fuzz on the skin. Some people prefer to peel peaches rather than encounter the fuzziness or chewiness of some peach varietal skins. Whole peaches can be peeled easily by immersing a few peaches at a time in boiling water for about 15 seconds and then plunging them into ice water. The skin will slip right off.
Nutrition Information
Peaches are high in fiber, vitamins A and C, niacin and potassium.
Pears
Selecting
Regardless of the variety, pears should be nicely colored and without bruises. Some varieties change color during ripening and some do not. For those that do not, the best way to check for ripeness is to do the "neck check," which entails pressing gently at the base of the stem with your thumb. If the flesh yields to gentle pressure, it is ripe and ready to eat. The two main categories of pears are European varieties and Asian varieties.
European pears are ripened off the tree and have a soft, smooth texture and familiar oval pear shape with a large, rounded bottom half and narrower top.
European Pear Varieties
| Variety | Characteristics | Growing Season | Recommended Use | Appearance |
|---|---|---|---|---|
| Anjou | slightly tannic flavor | October-May | out of hand | green or red, does not change when ripe |
| Bartlett | aromatic, sweet, juicy | August-January | out of hand, canning, cooking, dried | turns yellow or red when ripe |
| Bosc | aromatic, firm, crisp | September-April | baking, poaching | brown, does not change when ripe |
| Comice | very sweet, flavorful | September-February | out of hand, desserts, served with cheese | dull green or red/yellow, changes very little when ripe |
| Concorde | dense, crisp, sweet | October-December | salads, baking (resists oxidation) | green with yellow undertones when ripe |
| Forelle | small, sweet, juicy | September-February | out of hand | deep yellow with speckling, turns crimson when ripe |
| Seckel | small, very sweet, spicy | September-February | out of hand, garnish, pickling | maroon and olive green, does not change when ripe |
Asian pears are ripened on the tree, have a crisp texture and have a rounder shape like apples. There are dozens of varieties, including 20th Century (Nijisseki), Chojuro, Hosui, Kikusui, Kosui, Niitaka, Shinseiki, Shinko, Shinsui and Ya Li. Most are available in late August and September with a few available in late July and have a relatively long shelf life.
Storing
Because Asian pears ripen on the tree, they are ripe and ready to eat when you buy them, and are best kept refrigerated and humidified in a loosely closed plastic bag. Most varieties will keep as long as three months and some like 20th Century, as long as five, but they tend to acquire a wine-like flavor if kept too long. Large fruits can be cut in half and refrigerated in plastic wrap. The flesh of Asian pears does not brown as readily as that of European pears. Some varieties develop internal discoloration, but this is caused by excess sugar, not oxidation and it does not affect flavor.
European pears ripen best at room temperature. Keep them in a fruit bowl or in a loosely closed paper sack and check for ripeness daily by pressing gently near the stem with your thumb. If the flesh yields, the pear is ready to eat. Early season varieties will ripen in one to four days, whereas late season varieties can take up to a week. Ripening can be delayed by refrigerating and humidifying (keep in a loosely closed plastic bag). When ripe, consume promptly or refrigerate for a day or two. Lengthy refrigeration when fully ripe will make them mealy. Overripe pears can be used in sauces and smoothies or as a thickening agent in stews and soups.
Nutrition Information
Pears are a good source of dietary fiber, particularly if unpeeled. Pears also contain significant amounts of vitamin C and potassium.
Persimmons
Selecting
There are two distinct types of persimmons: astringent and nonastringent. Astringent varieties are not good to eat until the persimmon is so ripe you think it has gone bad—but when ripe they are lovely and sweet (even when ripe, the skin of astringent varieties is not edible). Nonastringent varieties have a delightful crunch and a sweet, almost spicy flavor. These persimmons can be eaten out of hand like an apple, or cut up for a fruit tray or in salads. As the fruit ripens off the tree, the non-astringent varieties lose their crispness and become softer, but unlike an apple, they are still very good when soft.
Storing
Like pears, astringent persimmons will continue to ripen off the tree. If you purchase Hachiya persimmons (the most common variety) that are still firm, simply leave them out on the counter, stem side down, until they are ready, or hasten ripening by wrapping individual fruits in airtight plastic film.
Using
Astringent persimmons can be cut in half and the pulp eaten with a spoon. This same pulp is also good frozen—just freeze the whole persimmon, cut it in half and scoop out the frozen pulp like gelato. For cooking, this type is most often used in desserts like classic steamed persimmon pudding, and also in quick breads, cakes, muffins or cookies, just like other soft fruits. Nonastringent persimmons can be eaten plain or sliced and added to salads. Except the papery stem, every part of the fruit is edible, including the seeds and the skin. However, in some instances the skin can be tough and you may prefer to peel it off.
Nutrition Information
Persimmons are a good source of vitamins A and C, fiber and manganese.
Pineapples
Selecting
Look for a soft, orange complexion and green, fresh-looking leaves in a small, compact crown. Tug gently on the top leaves and they should fall off easily. Smell the bottom of the fruit. Its sweet fragrance should be easily detectable. Avoid pineapples that appear dry, wrinkly or that have soft spots or yellowing leaves.
Storing
Although they may appear tough, pineapples are very perishable and they do not continue ripening once they are cut from the plant. If stored at room temperature it should be used within two days. If refrigerated in a perforated plastic bag, it can last up to five days. Freeze fresh-cut pineapple in juice or syrup for up to six months, though it will lose some flavor.
Using
To cut fresh pineapple, first chop off the crown and base with a sharp, serrated knife. Then slice off the skin in a downward motion, making sure to cut deeply enough to remove the eyes, following the fruit’s curvature. Dig out any remaining eyes or woody bits. Next slice the pineapple in half lengthwise and trim away the tough center core. Use the remaining flesh. Pineapple makes a wonderful addition to yogurt, fruit salads, juices, baked sweets, preserves and many other recipes.
Nutrition Information
Pineapple is a good source of fiber, thiamin, vitamin B6, vitamin C and manganese.
Plums
Selecting
Plums should be plump and colorful for their variety. If the fruit yields to gentle pressure, it is ready to eat. You can buy plums that are fairly firm but not rock hard and let them soften at home, although they will not increase in sweetness. Ripe plums will be slightly soft at the stem and tip; avoid those with shriveled skin, mushy spots or breaks in the skin.
Storing
Ripe plums can be refrigerated for up to three days. Plums ripen well off the tree when kept at room temperature in a single layer, stem ends down. To hasten ripening, place them in a loosely closed paper bag and leave them at room temperature for a day or two; when softened, transfer them to the refrigerator.
Using
Plums will be juiciest (and to most palates taste sweetest) when eaten at room temperature. European plums are better for cooking, as they are easier to pit and their firmer, drier flesh holds up well when heated. Cooked plums are usually eaten with the skins on, but if you need to peel them, blanch them in boiling water for about 30 seconds and then submerge them in ice water to loosen the skins for peeling.
Nutrition Information
Plums are a good source of vitamins A and C, calcium, magnesium, iron, potassium and fiber.
Fast Fact
A plum's seed or “stone” is unique to its particular variety and almost as individual as a human fingerprint.
Pomegranates
Selecting
Choose deeply colored pomegranates that feel heavy; avoid those with dry-looking, wrinkled skins. Cracks in the rind are a sign that they are over-mature. Fresh pomegranates are available September though January.
Storing
Pomegranates will keep at room temperature for two to three days or in the refrigerator for up to two months.
Using
Eating pomegranates out of hand is laborious because of their tough, leathery skin (and the juice is likely to stain light colored fabrics). The best way to prepare a pomegranate for eating is to slice it into sections, cutting from top to bottom. In a large bowl half filled with water, roll out the arils (seed casings) with your fingers. Discard the skin and membranes and strain. The seeds can be eaten raw or sprinkled on salads. Peeled seeds will last approximately a week in the refrigerator and may be frozen for up to a year. The seeds can be juiced by pulsing in a blender. You may wish to strain the juice to eliminate any debris. The juiced seeds will last about five days under refrigeration, and up to six months frozen. Pomegranate is most commonly used as a spice (dried seeds), fresh squeezed and thickened (as grenadine syrup), as a dressing on salads or as an ingredient in marinades, glazes, dips, desserts, soups, relishes, liqueurs, jams and jellies.
Nutrition Information
Pomegranates are a good source of vitamin C and have modest amounts of vitamins A and E as well as folic acid. They are higher in antioxidants than blueberries, cranberries and red wine. Unlike most other fruits, pomegranate juice may be more healthful than the raw fruit because of the release of antioxidants in the squeezing process.
Raspberries
Selecting
Look for berries that are plump, firm, dry and deeply colored. Avoid berries that exhibit mold, moisture or loss of color. Raspberries are most abundant May through October, with their peak season varying depending on climate and local varieties. When selecting any type of berry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.
Storing
Raspberries are fragile and highly perishable and should be consumed or frozen within two days of purchase. When you get them home, inspect and discard any damaged or moldy berries. Place the remaining unwashed berries back in the container or on a plate, cover with paper towels and plastic wrap and refrigerate. Do not keep raspberries at room temperature because they can spoil in a matter of hours.
Using
Raspberries are a special treat on cereal or mixed with plain yogurt and honey on pancakes or waffles. For a flavor twist, try sprinkling them with a little balsamic vinegar. Toss a few berries into a celebratory glass of champagne or white wine for a sensuous flavor boost.
Nutrition Information
Raspberries are high in antioxidants and dietary fiber.
Strawberries
Selecting
Choose berries that are firm, dry, shaped properly and have a uniform deep, red color with attached green caps. Medium-sized berries often have better flavor than extremely large ones. Strawberry season runs from April through July when the California harvest is at its peak. When selecting any type of berry, it is important to inspect their packaging carefully to look for signs of spoilage, excessive moisture or mold. Check cellophane-wrapped containers for stains or dampness, which could indicate damage, and make sure the berries are not wrapped too tightly. Look under the top layer of berries in open containers to check for mold.
Storing
Because strawberries are highly perishable, be prepared to consume or freeze them soon after purchase. Check them as soon as you get home and set aside any overripe or slightly damaged berries for an immediate snack. Discard any moldy or crushed berries. Return the remaining berries to the container or to a plate and gently cover in paper towels and plastic wrap and refrigerate for up to two days. Strawberries may also be frozen and kept for up to ten months.
Using
To ease removal of green stems, use a paring knife to carve around it or purchase a special device called a strawberry huller, designed to quickly pluck the leaves from the berry while removing minimal flesh. An alternate approach: Insert a plastic straw in the bottom of the strawberry and push it up through the center so the green top slides into the straw; pull the straw so it tunnels through the berry, leaving the strawberry with a hollow core and no stem.
Nutrition Information
Strawberries are second only to blueberries in antioxidant content and they have more vitamin C than any other berry.
Tomatillos
Selecting
Look for husks that appear fresh and that are dry but soft to the touch; pale-colored, green to brown; and tightly filled with fruit. Some husks may have been forced open, an indication of robust growth, not quality. The fruit itself should be light green and firm without blemishes. A yellow or purple blush on the fruit indicates over-maturity for most uses, though some cooks prefer the sweeter flavor of fully ripe fruit. Spring to early summer is the season of greatest abundance.
Storing
If you're not going to use them immediately, keep the husks on and store in a paper bag in the crisper drawer of the refrigerator for up to three weeks. Do not keep them in an airtight container. Tomatillos freeze well. Simply remove the husks and place them in a suitable container. When needed, take out the desired amount and thaw them at room temperature.
Using
Tomatillos are sometimes used to flavor rice and tenderize meat. By far the most common use is as a base for salsa verde, usually combined with onions, cilantro, garlic, lime juice and chili peppers. Pork dishes in particular are complemented by salsa verde.
Nutrition Information
Tomatillos are a good source of iron, magnesium, phosphorous, copper, fiber, vitamins C and K, niacin, potassium and manganese.
Tomatoes
Selecting
Look for bright color and smooth, unblemished skin. Tomatoes should feel heavy for their size and be soft and yield to the touch. Smell is also an excellent indicator of ripeness; unripe tomatoes have no aroma. Size has no correlation with quality—large ones can be just as delicious as small ones. Summer is tomato season, although some varieties can be found year round in the produce department. Many of these are imported or greenhouse grown. Heirloom tomatoes are grown from seeds that have produced the same variety of tomatoes going back several generations (at least since 1940). These come in many unusual colors and shapes and may have odd-looking ridges and bumpy surfaces—all normal features for heirlooms. Orange and yellow tomatoes taste sweetest because they are lowest in acid; dark red and black tomatoes usually have a good balance between sugar and acid, while green and white tomatoes will taste more tart because of their high acid content.
Storing
Tomatoes should be stored at room temperature and then eaten within a few days once ripe. Hasten ripening by placing them in a paper bag with a banana or an apple. It is generally recommended not to refrigerate tomatoes at all.
Using
Common “beefsteak” tomatoes are usually cut into wedges for salads and sliced for sandwiches. Italian plum tomatoes, also called Romas, are ideal for tomato sauce and other cooking uses. Small cherry or grape tomatoes are an easy addition to salads. Heirloom tomatoes can be used in many different ways depending on their texture and flavor, but most of them are a delight to eat alone when ripe, perhaps drizzled with olive oil or a dash of salt to enhance their flavor. To peel tomatoes for cooking, use a paring knife to slice a tiny X on the bottom of each tomato and immerse it in boiling water for about 20 seconds; then use a slotted spoon to transfer it to a bowl of ice-cold water to stop cooking. Skins should slip off easily.
Nutrition Information
Tomatoes are a source of vitamins A, C and K, potassium and the antioxidant lycopene. The redder the tomato, the more lycopene it contains.
