Apples

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Nutrition

• A healthful, low-fat, low-calorie snack.
• Rich in fiber and antioxidants, both of which may protect against a variety of chronic diseases.
• Be sure to eat the apple peeling for maximum nutritional benefit.

Selection & Storage

What to look for

Look for apples that are firm and free of bruises. As you select the variety, consider the end use. Some apples have a taste and texture that is best suited for a particular use. The chart below lists several popular varieties and their suitable uses.

How to preserve your produce

• Store apples in the refrigerator for one to two weeks.
• For larger quantities, store them in a cool, dry place such as a garage or cellar.
• Apples ripen 6 to 10 times faster at room temperature than if refrigerated, so keep them chilled for optimum storage life.

Recipes

Sweet and Nutty Apple Sandwiches

• 2 apples
• ½ cup peanut butter
• 2 tbsp. honey
• 2 tsp. ground cinnamon
• 8 graham crackers

Use an apple slicer/corer to make wedges. Place wedges in a single layer on a microwave-safe plate and microwave for 4 minutes. While apples are cooking, combine peanut butter, honey and cinnamon in a small bowl. Snap graham crackers in half to make 16 squares and spread the peanut butter mixture on half of the squares. When the apples have finished cooking, pour off excess juice and place two apple wedges on each prepared graham cracker. Top with the remaining graham crackers and serve. Serves 4.

Asian Pears

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Nutrition

Asian pears are a delicious and nutritious way to reach your daily recommended servings of fruits and vegetables. In addition to pleasing the palate, Asian pears are said to contribute to a pure complexion and healthy hair.

• No fat and only 50 calories (per fruit).
• Fiber: helps regulate the digestive system and lower cholesterol.
• Vitamins B and C: combination promotes healthy gums and teeth, aids in iron absorption and helps heal wounds.

Selection & Storage Tips

Locally harvested Asian pears are available at farmers markets in North Carolina from the summer through the fall.

What to look for

• Select fragrant, firm and unbruised fruit with little or no brown spots.
• Ripe fruit will vary in color from yellow to bronze and pale-green tones.
• Because Asian pears reach optimum quality by ripening on the tree – like apples and pears – they are ready to eat when purchased.

How to preserve your produce

• Asian pears store well. They will keep up to one week at room temperature or up to three months in the refrigerator without losing quality.
• They should be crisp, juicy and slightly sweet with some tartness, especially near the core.
• To prevent discoloration when serving, mix two tablespoons each of lemon juice and water and brush over pear slices.

Recipe

Asian Pear Crisp

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Ingredients:

• 4 cups Asian pears, sliced
• 2 tbsp. butter
• ¾ cup quick-cooking oats
• ¼ cup sugar
• ¼ cup whole wheat flour
• 2 tsp. cinnamon
• 1 tsp. lemon juice

Directions:
Preheat oven to 375 degrees F. Coat baking dish with nonstick cooking spray. Peel Asian pears and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except Asian pears. Stir until well blended. Place Asian pears in a 9 x 13 baking dish and spread oat mixture on top. Bake about 45 minutes or until desired brownness. Serves 6.

Blueberries

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Nutrition

Blueberries are known as a superfood, and they indeed pack a punch with flavor and nutrition. Compared with 40 other fruits and vegetables, blueberries top the list for fighting aging, cancer and heart disease.

• High in dietary fiber and niacin.
• Contains antioxidants and flavonoids, important for good health and prevention of disease.
• Loaded with vitamin A, which is important for eyesight and healthy skin.
• High in vitamin C, which helps wounds heal and helps the body resist infection.
• Only 40 calories in one-half cup of blueberries.

Selection & Storage Tips

Blueberries are a summertime treat. Local farmers markets are a great place for pre-picked berries, or seek out a pick-your-own farm for a fun family outing. These farms are plentiful in North Carolina, which ranks sixth nationwide for blueberry production.

What to look for

• The best berries are light gray-blue to indigo blue. A berry with any hint of red is not fully ripened.

How to preserve your produce

• Chill the berries as soon as you get them home. If refrigerated, fresh-picked berries will keep 10 to 14 days.
• Enjoy the good quality of local berries year round by purchasing extra to freeze. The best technique for freezing is to place the berries one-layer deep on a cookie sheet. Freeze the berries, then pour them into freezer containers.
• For best quality, do not wash the berries before freezing, but remember to rinse frozen and fresh berries just before serving.

Recipe

Blueberry Smoothie

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Ingredients:

• 2 cups blueberries, fresh or frozen
• 8 oz. yogurt, any flavor
• 1 banana, peeled
• 1 cup milk, more if desired
• 1 tbsp. wheat germ, if desired

Directions:
Mix all ingredients. Blend in a blender until smooth and serve. Serves 2.

Source: John Braswell, Mississippi State University Extension Services, Poplarville, MS

Cantaloupe

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Nutrition

The cantaloupe is a sweet summer melon that is a nutritious and delicious addition to any diet.

• Antioxidants: helps reduce the chance of heart disease and cancer.
• Fiber: helps regulate the digestive system and lower cholesterol.
• Potassium: balances electrolytes, aids muscle contractions and helps maintain healthy blood pressure.
• Vitamins A, B6 and C: promotes healthy gums, teeth and bones; aids in iron absorption; supports good vision; helps heal wounds; and assists the immune and nervous systems.

Selection & Storage Tips

What to look for

• Look for a light golden color – this indicates better quality than a green tone.
• The stem end should have a slight indentation and the fruit will give off a sweet fragrance at room temperature.
• Grayish, fuzzy spots on the rind are indicators of older fruit and poor quality; steer clear of these.

How to preserve your produce

• For a longer shelf life, do not wash cantaloupes before storage.
• Uncut melons can be left out at room temperature for several days or until fully ripe. Once completely ripened, store cantaloupes in the refrigerator.
• Store cut cantaloupe pieces in a sealed container in the refrigerator for up to five days (depending on the level of ripeness when it was purchased). Do not leave cut pieces out at room temperature for more than two hours.
• To freeze cantaloupe, slice the melon and place the pieces on a cookie sheet using wax paper to separate layers. Once frozen, put in plastic storage bags or containers and use within one month.

Recipe

Known for its refreshing taste and nutritional content, the cantaloupe can be a sweet seasonal complement to many dishes – be creative! Try this simple smoothie for a new twist on cantaloupe this summer:

Cantaloupe Smoothie

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Ingredients:

• ½ cup cantaloupe, peeled, seeded and cut into chunks
• 1 cup skim milk
• 1 cup fat-free vanilla yogurt
• 1 cup ice, crushed
• 2 tbsp. honey (or other sweetener)

Directions:
Combine all of the ingredients in a blender and process until the mixture is smooth. This makes about 4 cups. Enjoy!

Figs

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Melons (short)

Visit the Sprite Melons page and Watermelons page to find details on nutrition, selection & storage and preparation of melons, plus there are longer videos with more tips!

Peaches

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Nutrition

• Good source of riboflavin and vitamin C, which helps the body resist infections.
• Provides vitamin A, needed for healthy vision, mucus membranes and skin.
• Rich in phenolic acids, which act as antioxidants.

Selection & Storage Tips

Peaches make summer sweet in North Carolina. You can find N.C. peaches at farmers markets from June all the way into September.

What to look for

• Peaches should have firm, fuzzy skins.
• Ripe peaches will yield to gentle pressure.
• A creamy to gold under color indicates ripeness. The amount of red blush on the fruit depends on the variety and is not always a sign of ripeness.
• A well-defined crease and a good fragrance also indicates ripeness.
• Avoid blemishes.

How to preserve your produce

• Handle peaches carefully; they bruise very easily and decay develops rapidly.
• Store unripe peaches in a paper bag to ripen.
• Ripe peaches should be stored at room temperature; use within one to two days.
• Fully ripened peaches can be refrigerated and kept there until ready for consumption.

Recipe

Fruit Blast Smoothie

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Ingredients:

• 1/2 cup nonfat milk
• 1/2 cup nonfat yogurt, plain or vanilla
• 1 cup frozen unsweetened fruit, such as peaches or berries
• 1 tsp. honey

Directions:
Put all the ingredients into a blender, process until smooth. Serves 2.

Peaches (short)

Visit the Peaches page to find details on nutrition, selection & storage and preparation of peaches, plus there’s a longer video with more tips!

Sprite Melons

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Nutrition

The sprite’s sweet taste makes it hard to believe it’s nutritious, but that’s not the case.

• No fat: lowers risk of heart disease, high blood pressure and obesity.
• Low in calories: helps prevent stroke, heart disease, hypertension and high blood pressure.
• Vitamin C: promotes healthy gums, teeth and bones; assists the immune and nervous systems.

Selection & Storage Tips

What to look for

• A healthy pearl or pale yellow color.
• Brown markings or stripes – called “sugar cracks” – near the stem end. These are a sign of optimal sweetness.
• Sniff for a sweet fragrance.

How to preserve your produce

• Uncut sprite melons will continue to ripen at room temperature.
• Keep cut fruit in sealed containers in the refrigerator.
• Sprite melon will keep in a refrigerator for up to three days.
• To freeze, cut into slices and place pieces on a cookie sheet using wax paper to separate layers.
• Once frozen, put in plastic storage bags or containers until ready to thaw and enjoy.

Recipe

Sprite Melon Mousse

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Ingredients:

• 1 ½ cups sprite melon
• 2 cups fat-free whipped topping
• Salt, to taste

Directions:
Mash sprite melon and sprinkle with a dash of salt. In a bowl, mix with whipped topping. Spoon the mixture into a container and freeze. To serve, spoon into a dessert dish and garnish with mint leaves.

Strawberries

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Nutrition

• A serving of strawberries contains more vitamin C than a medium orange to help your body heal, resist infections and maintain healthy bones, gums and teeth.
• Strawberries are a significant source of fiber, which aids digestion.
• Very high in antioxidant capacity, which is important for good health and disease prevention.
• Fat-free and only 50 calories per one-cup serving.

Selection & Storage Tips

Strawberries can be found at farmers markets across N.C. from about mid-April until the beginning of June, with the season beginning earlier and ending later from east to west.

What to look for

• The best quality strawberries are firm and red with no blemishes. They have a distinctive sweet scent that makes them irresistible.
• If you choose to pick your own, pinch the stem of the berry between your thumb and forefinger to prevent damage to both the fruit and the strawberry plant.

How to preserve your produce

• The flavor is most intense when the berries are eaten soon after picking.
• Store ripe berries in the refrigerator for only a few days. Do not wash berries prior to storage. For the best quality, gently wash them immediately before eating.
• Freezing is easy! Wash and cap the strawberries. Place them in a single layer on a cookie sheet, and put them in the freezer. Place the frozen berries in freezer bags to portion out as needed.

Recipe

Fruit Blast Smoothie

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Ingredients:

• ½ cup nonfat milk
• ½ cup nonfat vanilla or plain yogurt
• 1 cup frozen, unsweetened fruit such as blueberries, strawberries or peaches
• 1 teaspoon honey

Directions:
Put all the ingredients into a blender. Process until smooth. Serves 2.

Award-winning Recipes from Johnson & Wales Chefs and Students

As part of the N.C. Strawberry Project, Chef Mark Allison and his Johnson & Wales students are creating recipes using this favorite spring crop. Student recipes are showcased in competitions. Visit your local strawberry farmer for the freshest berries and try some of these delicious recipes.

N.C. Strawberry Project Recipes

The N.C. Strawberry Project

North Carolina State University’s Plants for Human Health Institute at the N.C. Research Campus has teamed up with chefs from the Johnson & Wales University culinary education program in Charlotte, N.C., to breed a better North Carolina strawberry. The N.C. Strawberry Project is a dynamic, first-of-its-kind partnership to team a plant breeder with chefs. The project aims to grow the state’s agricultural industry by breeding a strawberry that is adapted specifically to the state’s climatic conditions and is available for a longer period of time. Chefs, consumers and produce buyers will participate in taste tests to identify specific traits – flavor, texture, color, size – that they prefer. The taste tests will be conducted on about 20 different strawberry varieties. Dr. Jeremy Pattison, strawberry breeder with N.C. State’s Plants for Human Health Institute, will incorporate this information into his traditional breeding program.

Watermelons

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