Staple Fruits Every Raw Foodist Should Know About

APPLE

Look for: Firm, well colored red, green or yellow apples. Avoid apples that are soft or have brown spots.

To store: Refrigerate away from strong-smelling foods to prevent them from absorbing odors. Shelf life: 90 days.

To prepare: To slow oxidation, dip cored apple slices in acidulated water (1 part lemon juice to 3 parts water) until ready to use.

Some uses: Juice, smoothies, salad, apple butter, apple sauce, roll-ups, pies, cakes, dehydrated, cheese plate, fruit tray, snacking

Nutrition Facts: Vitamin A, Vitamin C, Iron, Potassium

Available: August-October

Varieties: Braeburn, Cameo, Cortland, Crispin, Empire, Fuji, Gala, Golden Delicious, Granny Smith, Honeycrisp, Idared, Jonagold, Jonathan, Macoun, McIntosh, Northern Spy, Pink Lady, Red Delicious, Rome Beauty, Winesap, York

AVOCADO

Look for: When buying an avocado for immediate use, it should yield to gentle pressure. Haas avocados have a pebbly skin that ripens from green to purplish black, while other varieties have a deep green, smooth skin.

To store: To ripen, place avocado in a paper bag.

To prepare: Cut in half lengthwise, remove the pit; peel skin.

Some uses: Eat simply with a sprinkling of salt, smoothie, to thicken soups, desserts, pudding, salad

Nutrition Facts: Vitamin A, Vitamin C, Folate, potassium, Vitamin E, Monounsaturated fats, Protein, Iron, Calcium, Sodium, Phytochemicals

Available: Year-round

BANANA

Look for: Few specks of black or brown on yellow skin; no bruises or splits in the skin.

To store: Let ripen at room temperature in a perforated bag with a ripe apple.

To prepare: Cut bananas could be brushed with lemon juice to prevent discoloration.

Some uses: Smoothies, pudding, dehydrated, cereal, crepes, roll-ups, pies, fruit tray, snacking

Nutrition Facts: Vitamin C, Vitamin B6, Potassium

Available: All-year round from tropical environment Varieties: Burro, Cavendish, Manzano, Niño, Plantain, Red

BERRIES

Look for: Select plump, fresh appearing, even colored fruit that is uniform in size. Avoid fruit that is moldy, crushed, shriveled, bruised or that has a stained carton.

To store: Refrigerate berries in an airtight container (preferably a single layer) until you are ready to use them.

To prepare: Just before serving, wash in cold water and remove stems (if any). Drain well.

Some uses: Smoothies, snack, jam, dehydrated, fruit salad, with cereal, pie, cake, as a syrup or sauce, fruit roll-ups, snacking

Nutrition Facts: Vitamin A, Vitamin C, Calcium, Iron, Protein, Antioxidant

Available: Strawberries: June-July; all others: July-September

Varieties: Blackberry, blueberry, boysenberry, cranberry, currants, goji berry, gooseberry, loganberry, raspberry, strawberry

COCONUT

Look for: In a young Thai coconut that has had its outer husk removed: firm, unbruised, off-white colored shell. The flesh should be white, soft and creamy, and the liquid should be clear and smell sweet. In a mature coconut that has had its outer hush removed: hard with coarse, reddish brown fibers. The flesh should be white and hard, and the liquid should be clear. Avoid coconuts that are moldy, that has discolored liquid, or if the husk is cracked. Select heavy coconuts that sound full of liquid and avoid those with weeping “eyes”.

To store: Young husked Thai: Refrigerate up to one week. Liquid and flesh should be refrigerated up to 3-5 days. Mature coconut: Shelf life of about six months at room temperature. Store coconut chunks or grated coconut in an airtight container for four days or freeze.

To prepare: Young Thai: Remove plastic wrapping and discard. Using the heel of a cleaver, break open, pour out liquid and reserve. Scoop out soft flesh. Mature coconut: Locate the softest of the three eyes on the coconut. Using an awl, poke open this eye. Drain liquid and reserve. Tap the shell several times with a hammer until it cracks apart. With a spatula, pry off the hard flesh.

Some uses: Milk, cream, custard, smoothies, puddings, soup, crepes, kefir, pie crust, pie filling, frosting, ambrosia, parfait, as whipped cream, chutney, granola, snack bars.

Nutrition Facts: Vitamin C, Calcium, Iron, Potassium, Protein, Saturated fat

Available: Year-round Varieties: Thai, Caribbean

DATES

Look for: Soft: Soft flesh, high in moisture content. Choose plump, soft dates with smooth, shiny, papery skin.Semi-dry: Firm flesh, moderate moisture content. Avoid sulphured, shriveled or those with mold or sugar crystals on the skin.

To store: Refrigerate fresh dates up to two weeks. Dried dates can be stored in an airtight container in a cool, dry place for up to 6 months, or up to a year refrigerated.

To prepare: Cut a lengthwise slit and pull out the pit.

Some uses: Date paste, sweetener, stuffed with nut cheese or almond paste, binder for pie crusts, snacking.

Nutrition Facts: Vitamin B-complex, Potassium, Dietary fiber, Magnesium, Iron

Available: Late in the fall, although they can be found year-round depending on the variety.

Varieties: Abbada or Black Date, Barhi, Deglet Noor, Golden Princess, Honey, Khadrawi, Medjool

LEMON

Look for: Firm, plump, heavy for their size, nippled rind with a silky finish. They should be brightly colored with no tinges of green.

To store: Refrigerate for up to two weeks. One week for Meyer lemons.

To prepare: Varies with use.

Some uses: Lemonade, to brighten flavors, juice, smoothies, pies, salad dressing, cleaning agent, freshen the flavor of tap water, lemon zest, preserved

Nutrition Facts: Vitamin B6, Vitamin C, Calcium, Iron, Potassium, Thiamine, Folate, Antioxidants

Available: Peak season is April-July, although they are available year-round. Peak season for Meyers is November-January (and occasionally until April.

Varieties: Eureka, Fino, Femminello Ovale, Meyer.

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