Wizard Recipes

The apricot is a round, fleshy fruit that is closely related to the peach, plum, almond, and cherry. It has a single seed enclosed in a stony shell. The edible, pale-orange skin is smooth and velvety. The flesh is drier than that of most other fruits.

Varieties

Approximately 12 varieties of apricots exist, with flesh that varies from yellow to deep orange. Some of the better known varieties are the Blenheim, the Tilton, the Patterson, and the Castlebrite.

Origin & botanical facts

The world’s leading producers of apricots are Turkey, Italy, Russia, and Greece. Ninety percent of the U.S. domestic market is supplied by growers in California; Utah and Washington supply the rest. During the off-season, apricots are imported from Chile and New Zealand.

Apricot trees grow to about 20 feet in height and spread to a width of 30 feet. The white or pink flowers appear in early spring and give way to fruits in late summer. Because of this early flowering, apricot yield may be limited by late frosts that kill the flowers. The domestic crop is available from mid-May to mid-August, and imports arrive in December and January.

Uses

Apricots are best when purchased ripe or slightly underripe and allowed to ripen in a paper bag. Green-tinged fruits will not ripen properly and should be avoided.

Ripe apricots can be stored in the refrigerator up to a week, but apricots that are soft and juicy should be eaten within a day or two of purchase. Apricots should be washed just before they are eaten.

They are excellent eaten out of hand or used in any recipe that calls for peaches or nectarines. Apricots should not be cooked for an extended time because they tend to lose their flavor rather quickly; poaching is an ideal cooking method. Dried apricots are a convenient, nonperishable snack.

Nutrient composition

Fresh apricots are high in vitamin A (betacarotene) and are a good source of vitamin C.

Raspberry

Raspberries are small aggregate fruits, composed of numerous, small drupelets, each containing a small seed and clustering together around a central core.

They range from a half to an inch or more in diameter. When the berry is picked from the stem, the core remains behind, leaving a hollow cavity in the fruit.

Raspberry varieties are distinguished by color. Red berries are the most common and popular, black raspberries are somewhat smaller and less round, and golden berries, which are available only in limited quantities, can vary from yellow to orange, amber, and even white.

Raspberries are fragrant and sweet, with a slight tartness. The raspberry is sometimes considered the most intensely flavored of the berry family.

Traces of wild raspberries have been found at prehistoric sites in Asia, and American Indians used wild raspberries medicinally. Red raspberries have been cultivated in Europe for more than 400 years, brought home by Crusaders who found them growing in the Mount Ida region in Turkey.

During the 18^th century, the cultivation of raspberries improved, and by the 19th century, they were being grown widely throughout Europe and North America. By the 1860s, more than 40 varieties were known.

Today, about 90 percent of all domestic raspberries are grown in Oregon, Washington, and California, with some imported from Canada and Chile during the off-peak season.

Raspberries are thorny, perennial bushes that can reach heights of 10 feet. They prefer cool summers, mild winters, and a dry harvest season. Three years is required for the bushes to begin producing the delicate white flowers from which the berries form on erect stalks or canes.

Mature berries must be handled carefully because they are fragile and easily damaged. Some are packed in small containers for the fresh market, but the bulk of the harvest is processed into frozen, concentrated, or canned forms.

Raspberries are best eaten within 1 to 2 days of purchase. If possible, they should not be washed, because they absorb waterand become mushy, but they can be rinsed quickly just before serving. Whole berries can be frozen for up to 1 year.

Fresh raspberries make a delicious topping for cereals, pancakes and waffles, yogurt, puddings, cake, and ice cream; a colorful, sweet addition to fruit or green salads; and an excellent snack eaten right out of hand. They can be preserved in brandy or syrup or added to vinegar to make a delicious salad dressing.

Raspberries make wonderful tarts, jams, jellies, compotes, wine, and beer and are an elegant addition to champagne and punch. Cooked raspberries, mixed with a touch of lemon or orange juice to enhance their color, make a tasty sauce for chicken and fish dishes.

Raspberries are high in vitamin C and are also a good source of both soluble and insoluble fiber.

There is significant opportunity to reduce the risk of getting cardiovascular disease. Changes in nutrition along with increased physical activity and learning to decrease stress can improve blood cholesterol and triglyceride levels.

Making dietary changes to improve blood cholesterol and triglyceride levels involves these steps:

Maintain a desirable weight-A diet that is high in fat also can be unnecessarily high in calories and contribute to an unhealthy weight. Decrease the total amount of fat eaten.

Limit fat-saturated, polyunsaturated, and monounsaturated- to less than 30 percent of your total daily calories. Some individuals may need to restrict fats even more. Because all foods with fats contain a combination of these fats, it is important to reduce total fat.

Reduce saturated fat-The major dietary culprit in an increased blood cholesterol level and increased risk for coronary artery disease, saturated fat is typically solid or waxy at room temperature.

Minimize your intake of saturated fat. Foods high in saturated fat include red meats and dairy products as well as coconut, palm, and other tropical oils (check the ingredient portion of the food label).

Replace saturated fat with unsaturated fat- Polyunsaturated and monounsaturated fats should make up the remaining fat allowance. In the recommended amounts, polyunsaturated fats reduce LDL cholesterol, but at the expense of the protective HDL cholesterol, whose levels also may decrease.

Polyunsaturated fats are usually liquid at room temperature and in the refrigerator.  Vegetable oils such as safflower, corn, sunflower, soy, and cottonseed oil are high in polyunsaturated fat. Monounsaturated fats tend to have the same effects on LDL cholesterol without lowering HDL cholesterol.

Monounsaturated fats are liquid at room temperature but may start to solidify in the refrigerator. Olive, canola, and nut oils are sources of monounsaturated fats.

Limit trans fat-This fat is also called partially hydrogenated vegetable oil. This type of fat may be as harmful to your health as saturated fat because it increases blood cholesterol levels, among other effects. Major sources are hardened vegetable fat, such as margarine or shortening, and products made from these fats, such as cereals, cookies, and crackers.

Reduce dietary cholesterol-The daily limit for dietary cholesterol is 300 milligrams. Dietary cholesterol is found only in foods made from or containing animal products. A good way to lower dietary cholesterol is to limit the amount of meat and dairy products. Organ meats and egg yolks are also high in cholesterol

Eat a plant-based diet-A diet that has generous amounts of grains, vegetables, and fruits is naturally lower in fat and has good sources of soluble fiber and antioxidants, which may protect blood vessels from damage and plaque buildup.

Fruits and vegetables and whole-grain products are also natural sources for folate-a B vitamin that controls the amount of homocysteine in the blood. Homocysteine is an amino acid (a building block of protein) normally found in your body. Your body needs homocysteine to manufacture protein to build and maintain tissue.

Problems arise when there is too much homocysteine, which can cause the tissues lining the arteries to thicken and scar. Cholesterol builds up in the scarred arteries, leading to clogged vessels and blood clots. Adequate intake of this vitamin can help normalize homocysteine levels and may reduce the risk for cardiovascular disease

There is also accumulating evidence that vitamin E may reduce the risk of heart attack.

Vitamin-packed, fiber-rich fruits are important components of a well-balanced diet: The USDA recommends two to four servings per day. There are many delicious ways to meet this goal.

Enjoy a refreshing fruit salad for lunch, or top a green salad with orange or grapefruit sections. Serve juicy grapes or figs with cheese as a snack or dessert, or slip sliced fruit into a meat sandwich (try sliced peaches with baked ham and Dijon mustard).

Toss dried apricots or prunes into braised chicken dishes and beef or lamb stews, or eat ripe fruit out of hand and savor every sweet bite.

BUYING AND STORING FRUIT

Over the years, more and more imported fruit (from Central America, South America, and New Zealand) has appeared in stores, making otherwise out-of-season fruit available. But practically every fruit has a season when it is at its flavorful peak and most reasonable price.

Whenever possible, buy fruits in season from local farmers’ markets; you will be rewarded with the most delicious produce possible.

Some fruits, such as apples, cherries, citrus fruits, pomegranates, and rhubarb, are purchased fully ripe and can be enjoyed immediately. Other fruits, especially those that have been shipped long distances, need further ripening. These include apricots, nectarines, peaches, pears, and plums.

To ripen these fruits, place them in a closed paper (not plastic) bag or fruit-ripening bowl, and leave at room temperature for a few days.

Some fruits, such as bananas, kiwifruit, mangoes, melons, papayas, and persimmons, ripen best at room temperature, away from direct sunlight. Refrigerate all ripened fruits to keep them from becoming overripe.

PREPARING  FRUIT

All fruits with edible skins should be rinsed well before eating to remove any residual pesticides and surface bacteria. Some fruits, such as apples, are often covered with an edible wax coating to give them an attractive shine. Peel waxed fruit before eating, if you wish.

Nothing beats the flavor of fresh seasonal fruit, but canned fruit is a good pantry staple for a quick lunch or dessert. Some canned fruits are better than others; we are especially fond of pears and apricots.

Keep in mind that fruits canned in light syrup have a fresher flavor than those in heavy syrup.

In our website , we offer tempting recipes that are easy and delicious for just about every fruit you will find in your supermarket, local produce market, or farmers’ market. You’ll learn in the next articles  how to choose each fruit, how to store it at home, how long it will keep, and the best way to prepare the fruit for eating out of hand or for cooking.

The sweet, juicy, bright-red strawberry is actually not really a fruit in the botanical sense but a swelling of the plant’s stalks that occurs after the flowersare pollinated. The real fruits are the 200 seeds, called achene, that cover the berry’s surface.

The plant itself is a low-growing perennial that produces horizontal runners, or stolons, that spread out from the base and take root to form new plants.

The hundreds of varieties of strawberries in the United States, which vary in size, color, and taste, are distinguished primarily by their locale. Some California varieties include Chandler, Selva, Seascape, and Camaroso.

Florida varieties include the Florida 90, with large, red, flavorful fruit; the Tioga, a large, vigorous plant with medium-quality berries; the Florida Belle, a disease-resistant variety with red, conical fruit; and the Sequoia, with high-quality fruit that tends to be soft when ripe.

Strawberries, which are native to Europe and North and South America, thrive in temperate zones throughout the world and have a history more than 2,000 years old.

Wild strawberries, which are smaller but more fragrant and flavorful than cultivated varieties, grew in Italy as early as the 3rd century B.C. American Indians are known to have cultivated strawberries by the 17th century to eat fresh and also dried and added to winter soups. They also used them medicinally, to make dyes, and as preservatives for other food.

In the early 18th century, the French developed larger strawberries by crossing two wild varieties. These plants are believed to be the source of the large cultivated strawberries we enjoy today.

Although the source of the name “strawberry” is unknown, it may derive from the practice of placing straw around the plants for protection, from the runners that the plant sends out, or from the Anglo-Saxon verb “to strew,” which could have led to names such as streabergen, streberie, straibery, and, finally, the English strawberry.

Strawberries prefer well-drained, moist, sandy soils, warm days, and cool  nights. The flowers, usually white but sometimes pink, give rise to berries that ripen about a month after the blossoms form.

Most varieties of strawberry continue to bloom and produce fruit throughout the harvest season. The fruit is picked at the peak of its freshness and does not ripen after harvesting.

Because strawberries are easily bruised, they are carefully hand-picked, sorted, and packed in the field and then rushed to cooling facilities. They are stored for only 24 hours before being shipped in refrigerated trucks to markets.

In California, where strawberries have been cultivated since the early 1900s, the fruit grows 10 months of the year, from January through November; the peak season falls between April and June.

In fact, California produces more than 80 percent of all domestic strawberries, about 1 billion tons per year. In Florida, the second-largest producing state, strawberries are grown in the winter months only, and Oregon cultivates berries mostly for frozen products.

Although other states produce strawberries, they usually are available only in the warm summer months for local markets. Some strawberries are also imported from Mexico and New Zealand.

The freshness and flavor of strawberries can be preserved if they are not washed until just before they are to be eaten. Fresh strawberries are most frequently served sliced over small shortcakes, topped with whipped cream; used as a garnish for appetizer and cheese platters; or added to fresh fruit tarts.

Whole, long-stemmed strawberries dipped in chocolate make an elegant dessert. Strawberries are also added to rhubarb pies and made into preserves. Mixed in a blender with low-fat milk or yogurt, honey, and other fruits, they make a refreshing, nutritious shake. Strawberries are high in vitamin C.

It is sometimes difficult to distinguish between vegetables and fruits. For instance, the tomato is in reality a fruit, but it is commonly used as a vegetable, and rhubarb is more of a vegetable than a fruit, but it is always used as a fruit. It can therefore be seen that the line between vegetables and fruits is not clearly drawn.

It is well to remember that fruit is usually the edible pulpy mass covering the seeds of various plants and trees, and that it is generally cooked or eaten raw with sugar, whereas vegetables are seldom sweetened in cooking.

Great strides have been made in the cultivation of fruit. Many varieties that formerly grew wild are now commonly cultivated. Most of the cultivated fruits are superior to the same kind in the wild state, at least in size and appearance, but often there seems to be a loss of flavor.

Through cultivation, some fruits that were almost inedible in their wild state on account of containing so many seeds have been made seedless. Also, through cross-cultivation, varieties of fruit different from what formerly existed have been obtained.

An example of such fruit is the loganberry which is a cross between a red raspberry and a blackberry and retains many of the qualities of each. However, some small fruits, such as blueberries, or huckleberries, are still grown wild and marketed only from their wild source.

While fruit is usually improved by cultivation, there has been a tendency through this means to produce fruits that will stand up for long periods of time, so that they may be marketed at great distances from the place where they are grown. For instance, apples, especially those found in the market in the spring, and other fruits, which look very fine, will many times be found to have a tough skin and to be almost tasteless.

APPLES, of which there are at least a thousand varieties, are probably the best known of the non-tropical fruits. Some apples mature early in the summer, while others do not ripen until late in the fall.

The late apples can be kept during the entire winter if they are properly stored, but the summer varieties must generally be used immediately, as they do not have good keeping qualities.

In each locality in which apples are grown, a few varieties seem to be especially popular and are used to the exclusion of others. Some apples are good for one purpose and some for another. For instance, many that are excellent if eaten raw are not good for cooking purposes, and others that cook well are not suitable for eating.

When selecting apples, look for young, firm apples without any bruises.  If you’re at your local farmers’ market, ask for a sample to taste before you decide. The best fruits will generally be those that are grown nearby and are in season.

Apples of all kinds may be prepared in a large variety of ways. They are much used for sauce, pie, and numerous desserts, as well as for jelly and, with various fruit mixtures, for jams and preserves.

The juice of apples, which upon being extracted is known as cider, is used in a number of ways, but its most important use is in the manufacture of vinegar.

When apple sauce is to be made, apples that are somewhat sour and that will cook soft easily should be selected. This is a dessert that can be made all during the winter when it is often difficult to obtain other fruits fresh. It is usually served when roast pork is the main dish of a meal, but is just as appetizing when served with other foods.

Apricots are familiar to denizens of the Mediterranean, particularly in Turkey. Americans like their apricots fresh, canned, and dried, and each form has its gastronomical and nutritional benefits. The bright orange-yellow color is a dead giveaway that these velvety little fruits are potent sources of beta-carotene in any form.

Dried apricots are a concentrated source of energy and fiber, as well as many other essential vitamins and minerals. Fresh apricots are richer in vitamin C, and when eaten at the peak of ripeness and slightly warmed by the sun, are an utter delight.

The problem with fresh apricots is that they are incredibly delicate and don’t last long. The apricot season in the United States is approximately May through July, but if apricots aren’t grown near you, you may have trouble finding good fresh ones. Ripe apricots are soft and have a lovely apricot aroma.

If apricots are greenish when picked, they will probably spoil before they ripen, but you can attempt to ripen them by storing them at room temperature in a brown paper bag. Dried apricots and cooked or canned apricots are other delicious and nutritious alternatives.

BANANAS

Although you may not think of bananas as being a typical Mediterranean fruit, bananas are a part of the cuisines of Africa and Spain. Descriptions of bananas can be found in Greek texts from the time of Alexander the Great. Spanish missionaries introduced bananas to many parts of the world, and these cousins of the lily (which, incidentally, grow on very tall plants, not trees) exist in many forms and types throughout the world.

Conveniently wrapped in their own package, bananas are a good source of potassium, that mineral needed for our heart to beat normally. When potassium levels fall dangerously low, which can happen during fasting or with severe diarrhea or vomiting, sudden death can occur. Potassium is also involved in maintaining our body’s fluid balance and keeping our cells healthy. (Oranges, dates, and figs are actually richer sources of potassium than bananas.)

Bananas are delicious when the tips are still green, when the flavor is tangier, and at every stage until the skins are quite dark. The riper the banana, the sweeter it tastes. Cooked bananas are even sweeter, and grilled bananas are a delicious dessert, or even a side dish with a main course. Firmer, less ripe bananas are best for grilling or frying, while very ripe bananas mashed to a pulp are a superb addition to baked goods, and can even take the place of some of the fat.

BERRIES

What a glorious category of fruit! Berries are colorful, fun to eat, juicy, delicious, even fun to pick. They are perfect for cooking or eating raw. Freeze them for an icy treat, bake them into bread, or pop them one after another for a snack.

Berries are delicate and they don’t last long, so buy them, rinse them, and eat them immediately-and often. Berries are beloved in the Mediterranean.

Fragrant wild strawberries are a much-anticipated component of produce markets in Italy, and although the strawberries cultivated in the United States are somewhat different, the spirit remains the same.

Blueberries, cultivated in North America, make a lovely Mediterranean-type dessert and are reminiscent of their cousins the lIngonberries, the blueberry’s European (and Mediterranean) equivalent. Plump, juicy blackberries, tangy raspberries, tart, globe-shaped gooseberries, and the all-American cranberry are other delicious choices. (Cranberries are too tart to eat raw for most people, but they are wonderful cooked into recipes.)

The vibrant colors of berries are a giveaway that these juicy fruits, perfect for snacking, are loaded with cancer- fighting phytochemicals.  Flavonoids make blackberries purple-black, blueberries deep blue, and strawberries and raspberries rosy red. Berries are also full of vitamin C, fiber, and folate, all cancer fighters, too. In fact, in the fight against cancer, few foods are more powerful than berries.

Unlike some fruits, berries will last only a day or two in your refrigerator, and a little mold on one berry can transform the whole bowlful into a moldy mess overnight. Even berries untouched by the mold can take on an unpleasant taste. The best choice is to pick your own berries or buy them from a local produce stand or farmer’s market.

Alternatively, berries from the supermarket can be stored layered between paper towels, and lightly rinsed just before serving. Blueberries last slightly longer than other types, such as strawberries, blackberries, and raspberries. Firmer and best used in cooking, cranberries are the exception.

They keep well in the refrigerator and will keep for months in the freezer. When you can’t find them fresh, frozen berries are similarly high in nutrients.

CHERRIES

Although the cherry tree’s unfortunate fate at the hands of little Georgie Washington is the stuff of American legend, cherries have been around for centuries and were probably first domesticated over two thousand years ago in southern Turkey or Greece.

The Romans loved them, and they have been planted and consumed all over Europe for centuries. The cherry varieties most available in the United States are sweet cherries-the popular, mahogany-skinned Bing cherry, the yellow-pink Rainier cherry, the dark red Lambert cherry, and the sweet Vans cherry-and sour cherries, most often used in pie fillings and other cooked desserts. Gaining in popularity are tart-sweet dried cherries.

Cherries are in season in midsummer and arrive at the market fully ripe. They are best handled gently, washed right before eating (when feasible-if not, wash and pat dry, then store in the refrigerator), and eaten as soon as possible.

Choose plump, glossy berries with deep color and strong, intact stems. If you don’t plan to eat your cherries right away, store them in the refrigerator, as you would berries, unrinsed between layers of paper towels, then wrap in plastic or store in an airtight container. Rinse just before serving.

Cherries are rich in quercetin and kaempferol (flavinols), plus other powerful antioxidants. Tart cherries may also have anti-inflammatory properties, making them possible allies in the fight against arthritis pain (the Cherry Marketing Institute suggests eating twenty tart cherries per day to reduce inflammatory pain).

Who can resist a perfectly ripe piece of fruit? Tender, blushing peaches; rosy slices of watermelon; mahogany plums dripping with garnet-colored juice; crisp, crunchy apples; luscious, sunny oranges; sweet, mellow bananas; succulent berries in a rainbow of hues.

Few things are more pleasurable than eating really good fruit. So why don’t we eat more, and why do we so often fall short of the recommended absolute minimum of two servings of fruit per day? Why do Americans seem to prefer a box of store-bought cookies or cake from a mix for dessert?

In the traditional Mediterranean diet, fruit is a meal’s crowning glory, the ultimate finish to a delicious dinner. The Mediterranean climate is perfect for growing a wide variety of fruits, and whatever is freshest, juiciest, loveliest, and in season provides the final flourish to meals already rich in color, texture, flavor, vitamins, minerals, fiber, phytonutrients, and good old-fashioned pleasure.

Fruits are full of great nutrition. Most fruits are high in that ever-helpful and healthful antioxidant vitamin C (for more on the antioxidant powers of vitamin C ). All fruits are full of essential vitamins and minerals, as well as fiber (more on fiber in Chapter Six).

Many contain high doses of carotenoids and other phytochemicals such as caffeic acid and coumarins, which help the body to rid itself of carcinogens; ferulic acid, which may help to shuttle potentially carcinogenic nitrates out of the body; cryptoxanthin, a carotenoid associated with decreased cervical cancer risk; and flavonoids.

Additionally, many studies have linked high fruit consumption (in conjunction with high vegetable consumption or on its own) with lower rates of certain cancers. A study published in the American Journal of Clinical Nutrition examined the specific effect of fruit consumption on cancer, and found “strong protective effects . . . for cancers of the upper digestive and respiratory tracts,” as well as a lesser effect “on cancers of the oral cavity, pharynx, esophagus, and larynx.” The study also found that the farther a tumor was from the digestive tract, the weaker the protective effect of fruit.

Nonetheless, the study also found “significant protective effects of fruit . . . for cancers of the liver, pancreas, prostate, and urinary tract.”

Yet, despite fruit’s demonstrated healthfulness and great taste, in America, eating desserts higher in both refined sugar and fat than a simple piece of fruit seems to be the norm. A fancy pastry, a chocolate sundae, or a candy bar are weekly, even daily treats for many.

Such high-sugar, highfat fare is only an occasional treat in the traditional Mediterranean diet, never a daily or even a weekly indulgence.

While people in some parts of the Mediterranean enjoy a small bite of something sweet during the late afternoon, rich desserts never follow a meal, and portions are relatively tiny. Fruit appropriately follows a heavily plant-based meal, offering both the fulfillment of that desire for something sweet, fiber to provide a feeling of satiety, and one last dose of nutrients and phytochemicals to send the diner on his or her way.

While a ripe, juicy piece of raw fruit is the ultimate treat, fruit can also be delicious cooked, stewed, or added to recipes.

APPLES

Apples are a part of the cuisines of many countries, and have existed in the Mediterranean as early as the third century b.c.e., when Cato, a Roman writer, mentioned seven different varieties of apples. The Roman Pliny, writing in the first century c.e., names thirty-six varieties of apples in his writings. Caesar’s invading Roman legions are credited with introducing apples to Britain, and the first American settlers brought apple seeds to the New World.

One medium apple has about 80 calories and supplies 5 grams of fiber, more than a serving of oatmeal and about one-fourth the daily fiber recommended by the American Dietetic Association. Most of the fiber in apples is soluble fiber, a substance demonstrated to lower cholesterol levels.

But the benefits don’t stop there. A daily apple may indeed keep the doctor away, especially if that daily apple remains unpeeled. Recent research out of Cornell University has uncovered a host of phytochemicals in apple skins, including the flavonoids known as quercetin glycoside, phloretin glycoside, chlorogenic acid, and epicatechin, most heavily con centrated in the skin.

Apples have been shown to exhibit higher antioxidant activity than oranges, grapefruits, carrots, spinach, onions, and green peppers, according to the Cornell study. (Wash and rinse apples well with vinegar and water if they aren’t organically grown.)

Yet Americans only eat, on average, an apple every three days. Apples are one of the hardier fruits that keep well and ship well, and compared to many fruits, they are amazingly long-lived. This durability adds to apples’ convenience. You can buy them in bulk and eat them, as long as they are stored in a cool, dry place, for months.

Some apples can keep for six months or more (such as the popular Red Delicious) under the right conditions. What food could be more convenient than an apple?

Look for apples with firm flesh and without bruises, soft spots, depressions, cuts and nicks, or little holes. If the inside flesh is showing and has been exposed to the air, vitamins and minerals may have been destroyed. Apples grown locally or regionally are great if you can get them.

Big or small, apples can be surprisingly sweet and juicy. Color varies among apple varieties. Red Delicious, for example, are a bright or deep red, while Gala apples are yellow overlaid with a rosier red.

Avoid apples with a brilliant shine. Lots of shine probably means lots of wax, which traps pesticides. If you can find only waxed apples, peel them before eating. Whether you peel or not, wash all apples with vinegar and water, and scrub with a brush. Cut out any bruises or nicks.

Apples last longer in the refrigerator and ripen faster at room temperature (as is the case with many fruits). Some of the more widely available apple types, all great for eating out of hand, are Braeburn, Empire, Fuji, Gala, Golden Delicious, Granny Smith (also perfect for pies), Jonagold,

Jonathan, McIntosh, Red Delicious, Rome Beauty (also ideal for baking), and Winesap. Many other types exist, too. Check your local market, produce stand, or grocery store.

Apples are widely available all year round in the United States, and the many types, flavors, colors, and uses make them irresistible. Shouldn’t you be eating more?

In the last couple of decades, scientists have discovered more reasons (beyond vitamins and fiber) to pack your diet with fruits and vegetables: phytochemicals. All plants contain these compounds, which protect them from a variety of dangers-from harmful UV rays to predatory pests.

We take in phytochemicals when we eat fruits and vegetables and, as it turns out, they protect us too. Some act as antioxidants, mopping up unstable “free radical” molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system.

What’s fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. For example, anthocyanins make blueberries blue and may help to keep your mind sharp. Tomatoes get their ruby hue from lycopene, a phytochemical that may help to prevent prostate cancer.

To get the maximum disease-fighting power that phytochemicals can provide, choose foods that represent all colors of the rainbow. The USDA suggests paying particular attention to orange (2 cups per week) and dark green (3 cups per week) produce, both good sources of vitamin A and other important nutrients.

Red

Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Guava
Pink grapefruit
Red peppers
Tomatoes
Watermelon

Orange

Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Apricots
Cantaloupe
Carrots
Mango
Oranges
Papaya
Pumpkin
Sweet potatoes
Tangerines
Winter squash

Yellow & Green, part 1 (leafy greens)

Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Artichoke
Corn
Lettuce
Summer squash
Wax beans
Arugula
Chard
Collards
Mustard greens
Turnip greens

Green, part 2 (cruciferous)

Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Broccoli
Brussels sprouts
Cauliflower
Green cabbage
Kale

Blue & Purple/Deep Red

Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Blackberries
Blueberries
Eggplant
Plums
Cranberries
Grapes
Radishes (red)
Raspberries
Strawberries

Healthful eating is never so easy as it is in the spring. With fresh fruits and vegetables flourishing, you only need minimal preparation to bring out maximum flavor. From salads to sides, entrées to desserts, here is a collection of our wholesome springtime favorites.

Preventive Medicine

Fresh fruits and vegetables are healthy in part because they contain phytochemicals, or beneficial compounds, such as beta-carotene, folate, and lycopene, which aid in the prevention of cancer

An Apple a Day

There is truth to the old “apple a day” adage, though this time of year, think seasonally and make it a “strawberry” or “artichoke” a day…. Beyond having weight-watching benefits, a diet plentiful in fruits and vegetables decreases your risk of stroke and heart attack, helps lower blood pressure, and even guards against eye disease.

Rich and Thin

Spring favorites asparagus and artichokes are often associated with rich, luxurious menus, but they’re also incredibly healthy: They are both excellent sources of fiber and contain a host of nutrients, including vitamins C, K, and folate. “Asparagus is a particularly well-rounded vegetable, nutritionally speaking,” says Monica Reinagel, chief nutritionist for the site NutritionData.com . “It’s high in antioxidants A, C, and E, as well as vitamin K (for healthy bones), and has an array of B vitamins for energy.”

Start Local

Freshness counts for a lot of flavor, so try to get your fruits and vegetables from as close to the source as you can. Shop at local farmers’ markets, or join a CSA (Community Supported Agriculture) group, which delivers seasonal specialties directly from the farm to your house or neighborhood. Don’t be afraid to experiment and substitute based on what you find at the market-for example, in the Sautéed Greens with Cannellini Beans and Garlic recipe featured here, you can use spinach, kale, mustard greens, or broccoli rabe.

Salads are usually served at the beginning of a meal, but a salad can also make a healthy, low-calorie meal all by itself. When you use lots of fruits and vegetables, they can also be loaded with vitamins and antioxidants. The key to keeping salads interesting is to change the ingredients each time you make one. Don’t just think of the simple garden salad, but imagine adding fruits, nuts, and lean meats to your salad to make a great low-calorie, highly nutritious meal.

How Much Salad is Enough for a Meal?

Use the calorie calculator to determine how many calories you need per day, and divide that number of calories by the number of meals you want to eat for the day. If you are eating 2,000 calories per day, you might want to allow yourself 500 calories per each of three meals and 500 for snacks. Or, you could opt for a lighter breakfast and a larger dinner, depending on how you feel. A dieter who is eating 1,300 to 1,500 calories per day might want a smaller salad, maybe 300 to 400 calories. Keeping a food diary is a good way to keep track of your calories and nutrition.

Greens

Most salads start with a pile of greens. Since greens are low in calories and are a good source of fiber, it’s a great way to add volume to your meal without adding a lot of calories. There are different varieties of lettuce, such as iceberg, leaf, spinach, escarole, romaine, or butter. The darker lettuces offer more vitamins than pale iceberg, for example. Spinach has iron, and all varieties are low in calories. One cup of shredded lettuce has about 5 to 10 calories.

Vegetables

Almost any raw vegetable can be cut up and added to a salad. Green beans, snap peas, carrots, radishes, broccoli, cauliflower, zucchini, asparagus, artichokes, avocados, tomatoes, and cucumbers are all great suggestions. We need five to nine servings of fruits and vegetables per day, so eating a salad is a good way to meet those needs. Brightly colored vegetables have bioflavonoids, and the dark green vegetables are lowest in calories — about 20 calories per half cup serving.

Fruit

Blueberries, raspberries, blackberries, apple slices and raisins add vitamins and antioxidants. The delicious burst of flavor and sweetness they add can also help you cut back on, or eliminate, high-calories salad dressings. A half cup of apple slices has 30 calories, and a half cup of berries has about 40 calories.

Meat and Cheese

To make a meal of a salad, you may wish to add some healthy protein sources like chopped or sliced hard-boiled eggs, lean beef, cooked shrimp, tuna, chicken breast, or strips of cheese. Make sure to measure your protein sources, since meats and cheese have more calories than fruit or vegetables. Avoid fried meats like chicken strips or battered and fried shrimp. They contain unhealthy fats and lots of calories. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna will add about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories.

Nuts

Sprinkle a few nuts like walnuts, pecans, almonds, or cashews for a nice crunch. Just a few nuts will do, about one-eighth cup of nuts adds about 90 calories. Walnuts are a great source of omega-3 essential fatty acids, and all of the nuts add protein and heart-healthy polyunsaturated fatty acids.

Salad Dressing

One tablespoon of regular commercial salad dressing will add 50 to 80 calories, so be careful to measure how much you use. A large salad may tempt you to use a lot more, just remember that one-quarter cup of dressing could add up to 300 calories. Low fat dressings are available, which offer fewer calories, but they may not taste as good. A salad with a variety of fruits and vegetables really doesn’t need any dressing; some freshly squeezed lemon or lime juice will likely be enough to suit your taste.

A Salad to Try

Here is a great example of a delicious, healthy salad:

• two cups of green leaf lettuce
• one-fourth cup raw green beans
• one-fourth cup snap peas
• one-fourth cup chopped tomato
• one-fourth cup sliced carrots
• one-fourth cup apple slices
• one-fourth cup blueberries
• one-fourth cup chopped chicken breast
• one chopped hard boiled egg
• one ounce of shredded mozzarella cheese
• one-eighth cup walnut pieces
• lemon and lime wedges

This salad has lots of vitamins, antioxidants, phytochemicals and fiber and comes in at just under 400 calories. Serve this salad with a glass of iced-herbal tea or a big glass of sparkling water with lemon.

Salads can be changed and adapted to any diet. Choose low carb green vegetables for low carb diets and use low-fat or no dressing for low-fat diets. Choose the lowest calorie ingredients if you are watching your calories. Keep lots of salad fruits and vegetables on hand, and you will find it easy to create salads several times per week. Change the ingredients to create completely different flavors, and you will never get bored with healthy salad meals