Category: Superfruit of the Week


cranberries

Credit: Getty Images

Cranberries

Why they’re super:
Cranberries are renowned for protecting against urinary tract infections, but did you also know they may improve blood cholesterol and aid in recovery from strokes? Cranberry juice has also been shown to make cancer drugs more potent.

How to enjoy them:
Although available frozen year-round, enjoy these tart and tangy berries fresh during their peak season from October through December.

avocadoCredit: Getty Images

prevAvocados

Why they’re super:
Just one half of a medium-size avocado contains more than 4 grams of fiber and 15% of your recommended daily folate intake. Cholesterol-free and rich in monounsaturated fats and potassium, avocados are also a powerhouse for heart health.

How to enjoy them:
Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish.

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prevApples

Why they’re super:
Apples are the richest fruit source of pectin, a soluble fiber that has been shown to lower blood pressure, reduce cholesterol, decrease the risk of colon and breast cancers, and maybe even lessen the severity of diabetes.

How to enjoy them:
Try throwing a few slices on your favorite sandwich or toss with field greens, toasted pecans, and a light vinaigrette for a delicious salad. With so many varieties available, you’ll never get bored finding new ways to incorporate them into your daily diet.

Healing Foods

Avocados

Avocados are healthy nutrient filled fruits, filled with heart healthy benefits and great nutrition.

Avocados

Avocados are known for their delicious smooth taste and texture.  They contain healthy monounsaturated fats.  These are the fats that are great for heart health.  Oleic acid, is the monounsaturated fat found to lower LDL cholesterol. Avocados are rich in many healthy nutrients including fiber, folate, vitamin k, and potassium. There are many types of avocados all with different tastes, textures and uses.  The US is known for using avocados most commonly in guacamole dip.  Other contries such as the Philippines eat avocados daily in shakes, while places like Brazil use them in a avocado ice cream dessert.

Uses, Storing & Ripening

Avocados are best enjoyed when they are ripe.  They should slightly depress to pressure but not be mushy or too firm.  If the avocado is hard and firm it is best used when you ripen it.  You can simply put the avocado fruit on your kitchen counter or in a brown bag to aid the ripening process.  If a avocado is very hard and firm and you need it ripe faster include an apple in the brown bag for a quicker ripening process.

Types of Avocados

There are many varieties of avocados the most common used in the US is the Hass avocado which is used often in guacamole dip.  Other common firmer varieties include the Fuerte and Bacon Avocado, which are great sliced as a topper to any meal, great on soups, salads, sandwiches, or simply eaten plain.

Great Simple Ways to Enjoy Avocados

I enjoy avocados sliced in half with fresh home made lemon herb dressing.  These are easily eaten with a spoon and make a super healthy and nutritious snack or appetizer, on the go or at home.   Another simple way to eat them is chopped up in a bowl with tomatoes, and onions, and then drizzled with fresh herb dressing for topping sprouted grain bread.  This also makes a great filling nutritious snack without a  lot of work.

Papaya

A wonderful tropical fruit with amazing health and healing properties.  Enhancing digestion,
calming inflammation, and aids in prevention of  heart disease and arthritis.
papaya

Papaya is the only food source rich in the healing papain enzyme.  Papain is an an anti-inflammatory enzyme that breaks down proteins.
Papain is wonderful for aiding digestion, easing burns and stings.  Papain is very helpful in treating wounds, slowing down clotting and
improving circulation. It has an amazing way of delivery healing nutrients to the inflamed areas. Papain is also rich in vitamin A, folate,
vitamin E.  Papaya is a wonderful source of vitamin C providing 33 percent more vitamin C than oranges. Papaya is loaded with healthy
Carotenoids, antioxidants that give papaya its orange color.  Combine the rich antioxidant carotenoids with vitamin C to prevent heart
disease and rheumatoid arthritis. Papaya is also loaded with hypertension fighting potassium and magnesium.
Papaya is a low calorie fiber-rich fruit that is great to aid in weight loss.
Papaya contains 59 calories each providing a wonderfully filling snack rich in nutrients without the fat, carbs or high calories.

Choose It & Use It

Another great attribute of this amazing healing fruit is that you can get it year round.  The perfect picked papaya should be reddish yellow and ripe to the touch.  They store well and will last fresh in the refrigerator up to one week.
When picking up your perfect papaya steer away from the shriveled, bruised and fruit with dark spots. If there are no reddish yellow papaya available a  green one will ripen left out at room temperature.

Great Papaya Uses:

Papaya goes great in salads, dressing, salsa, in baked goods, as a marinade or topping for rice, veggies or protein.
It also goes nicely on top of desserts, yogurt, cereals and more.
Be sure to get this healing food into your diet.

Amazing Avocado Trees

Whether they are simply a seed or a full grown tree they are really a delight to have.

The tree above is an elder avocado that is a super producer.  This picture shows just how incredible a tree can be.  Ours likes to get up close to the house giving the house a tree house feel. They also provide great shade for a home if you are looking for a tree that can fill out and do that for you.

This is a younger tree that was started from a seed. Although it will take a while to bear fruit it sure is a pretty plant to be enjoyed as we watch it grow.  The avocado trees really have neat leaves that make for a wonderful patio or outdoor plant.  They also tend to grow quite quickly.

Here is one that is about 6 years old and you can see they really are pretty.  Their trunks seem to like to curve around in different shapes.  We see this within their upper limbs as well.

The picture below shows you what they look like as they grow.  They are very hard when they are growing which not only keeps them safe during weather conditions but also not as interesting to the birds and other outdoor critters.  It is so much fun to pick the fruit as it grows and have the opportunity to enjoy what you pick.

Here is what a avocado tree looks like, just in case you haven’t see one before.  They really make beautiful large trees and produce amazing harvest.  Every home I have lived at somehow had an avocado tree in it.  We sure have been blessed with such an amazing tree. We have always had more then we could eat, plenty to share, and many to sell at a fraction of the cost.  Since they produce so much you can have enough to have a small side business for the farmer’s market or neighbors. As they are expensive but so incredible in nutrition they also make wonderful gifts that you can grow yourself.  Talk about sharing the love.  You can just provide gifts of avocado love all year.

Typically avocados run from $1-$2 in most stores we let our extras go at the farmers’ market selling (4) for a $1 and you would be surprised at how much extra money these amazing fruit bearing trees can generate.  We always have fresh guacamole on hand and I have found its rich fats are better then any mayonnaise or other sandwich toppings.  We love to add fresh herbs and make avocado herb spread great for dips and sandwiches.  One of my favorite is grilled zucchini and grilled bell peppers, still crisp with the avocado herb dip, yum! They are great for shakes, dressings, salads and so much more.  They simply take on the taste of anything they are combined with which make delicious desserts great as a fat substitute instead of oil in baked goods, breads and so much more.  Outside of their green color their rich creamy consistency is much like a thick yogurt or pudding. When you mix it with ice and some natural sweetener like agave or a date it quickly takes on a delicious creamy shake like consistency.

If you are in the market for a fruit bearing tree think about a an avocado tree they won’t disappoint and are really beautiful trees.  Keep in mind if you are in the market for one the ideal scenario is you get one that is ready to bear fruit meaning its a little older. Trees that are ready to bear fruit tend to be a little bit more expensive but certainly worth their weight in fruit.

If you are looking to keep the costs as low as possible you can opt to start one from a seed which is the least expensive way and this way will cost you one avocado. This way will take much longer to bear fruit, however, you will see it grow from a seed to a tree.  It is quite a spectacular sight to see it as it develops.  It is also a great tree to plant for kids.  They love checking it and refilling the water and seeing it get bigger over the years.

Straight from the official avocado website:

1. Wash the seed. Using three toothpicks, suspend it broad end down over a water-filled glass to cover about an inch of the seed.

2. Put it in a warm place out of direct sunlight and replenish water as needed. You should see roots and stem sprout in about two to six weeks.

3. When the stem is six to seven inches long, cut it back to about three inches.

4. When the roots are thick and the stem has leafed out again, plant it in a rich humus soil in a 10-1/2″ diameter pot, leaving the seed half exposed.

5. Give it frequent, light waterings with an occasional deep soak. Generally, the soil should be moist but not saturated. Yellowing leaves are a sign of over-watering; let the plant dry out for a few days.

6. The more sunlight, the better.

7. If leaves turn brown and fry at the tips, too much salt has accumulated in the soil. Let water run freely into the pot and drain for several minutes.

8. When the stem is 12 inches high, cut it back to 6 inches to encourage the growth of new shoots.

9. Don’t expect your house plant to bear fruit. Although this does occur occasionally, it usually requires grafting. A plant grown from seed will take anywhere from five to 13 years to flower and bear fruit. Fruit on trees grown from seeds are seldom good to eat.

As you can see in this photo the avocado tree can grow comfortably in just about any setting.  They add a nice touch to backyard landscaping as you can see here.

If you have thought about it in the past and just didn’t know what kind of fruit tree to get pick yourself up an avocado tree.  They grow rapidly on their own and are a great deal of joy as they produce endless fruit.

Tips to Buying the perfect Peaches

When buying the perfect peaches you will need to find golden yellow and red fruits that have no green on the skin. You want to allow the fruit to ripen at room temperature.

Tips to Storing Peaches:

Storing peaches in the refrigerator will deaden their flavor, so be sure to keep them out and eat them while they are fresh. If you are making something that calls for ripe peaches, ask the farmer’s advice or the produce manager which are the ripest.

Best Uses for Peaches

Peaches are excellent when served sliced over hot or cold cereals.  They are also delicious dried, used in fresh sorbets, desserts and preserves.

Preparing the peaches

If you need to peel the peaches loosen the skin by gently running the blunt side of a blade over it. You can use the sharp side of the knife to lift the skin away simply.  To pit peaches easily cut in half lengthwise, twist the halves, and separate to remove the pit.

Favorite Uses for Peaches:

Fresh peach slices are my favorite in a smoothie.  For a delicious topping take your peach and skin, pit, and slice peaches, then toss in a bowl with fresh blueberries, dots of vegan butter, and agave. Broil the mixture until the sugar and butter melt. Use to serve over over frozen yogurt, ice cream, or agave bread.

Tips to Buying Blackberries

Blackberries are in season now and will be available throughout the summer and all are very healthy sources of fiber as well as Vitamin C.  Most farmers’ markets will have Blackberries, boysenberries, loganberries, and olallie berries which are currently in season.  Fresh berries should be sweet and tart in flavor. When you are buying these type of berries be sure to find plump berries with no bruising or mold to get the freshest and healthiest berries available.

Tips to Storing Blackberries:

When storing blackberries be sure to pick out the overripe berries from the other berries.  The super ripe blackberries you will want to eat right away.  To avoid the berries from molding and bruising do not wash until you are ready to use them. If you will not be eating the berries the same day they store them best when, covered with a paper towel and refrigerated. When you are ready to eat the berries rinse them gently with cool water and drain on paper towel.

Best uses for Blackberries:

You can eat berries as a snack, as a topping for yogurt, in crepes, hot and cold cereals, waffles, pancakes, breads or on desserts.  You can make a delicious fruit salad incorporating them into it.

My favorite Use for Blackberries:

Blackberries are great for making preserves as well as freezer jam which is a quick method to making jam with less steps then your standard fruit preserves. Blackberry jam is great and can be stored in the refrigerator if you are going to eat it right away.  You can also freeze the jam to use when the blackberries are no longer in season.

A Guide to Buying the freshest and most delicious tomatoes

When buying tomatoes be sure to find the ones that are not too hard, and not too soft. To buy the perfect tomatoes you are looking Look for vibrantly colored tomatoes.  Perfect tomatoes should have a strong, earthy aroma when you smell them.

My favorite place to buy tomatoes:

Our local farmers’ market is a wonderful place to find heirloom slicing and cherry tomatoes which are available in many unusual colors and shapes. Not only does the farmers’ market have great fresh organic selection but they are always much more affordable getting so much more for your money. If you haven’t been to your local farmers’ market look into them and see if your city has one local to you.

Tips for Storing tomatoes:

Tomatoes are best stored at room temperature, and work great in a big bowl on your kitchen counter top.  Refrigeration is not a good place for tomatoes as it disrupts both the flavor and texture of tomatoes. If your tomatoes are starting to become overripe, they can be chopped up for a sauce or soup, or salsa.

My favorite tomato Preparation:

My most favorite loved recipe with fresh tomatoes is bruschetta.  It is such a quick and simple dish and takes no time at all.  You want to chop up your tomatoes, you can do this by hand or in a food processor. Then take a bowl and combine the tomatoes with fresh chopped organic basil, minced organic garlic, and sea salt and pepper to taste. Lightly toast slices of rustic Italian bread in the oven or on an outdoor grill. Then take your bread and brush one side of the toasts with extra virgin olive oil, and top with the tomato mixture. This recipe is quick, healthy and delicious and makes a great snack or appetizer.

HEALTH BENEFITS OF BLACK CURRANTS

These amazing little black berries are power packed with high levels of vitamins, essential nutrients, as well as other healthy phytochemicals (polyphenols/anthocyanins).  The high level of phytochemicals have been linked to lowering inflammation, aiding the prevention of heart disease, cancer, microbial infections, as well as neurological disorders, such as Alzheimer’s disease.

Blackcurrant seed oil is also rich in vitamin E, as well as unsaturated fatty acids including alpha-linolenic acid and gamma-linolenic acid.  Black currants have a high concentration of antioxidants, and are rich in vitamins with higher concentrations of Vitamin C, Potassium, and Iron then most other fruits.  The Vitamin C level is known to be 3 times the amount of Vitamin C then an orange, and make a perfect choice when it comes to a healthy and delicious fruit.  Black Currants also have many healthy organic acids and phenolic Compounds as well as Anthocyanins setting them apart from most other fruits. 

Black Currants have an outstanding nutritional benefit as well as many positive health benefits.  Try your best to utilize black currants in your meals as part of healthy lifestyle.  We will feature many recipes using black currants and you can use them anywhere you would use blueberries or cranberries.   

Uses:

Cereals both hot and cold
Baked Goods
Salads
Vegetable dishes
Whole Grains & Rice dishes
As a snack raw or dried
Smoothies
Shakes
Pancakes or Waffles
Trail Mix
Jams, Jelly or Preserves

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