The Kiwifruit (kiwi) was once called the Yang Tao

The kiwifruit (kiwi) was once

called the Yang Tao

The kiwifruit (kiwi) has been around for more than 700 years? Our knowledge of the kiwifruit goes back to the Yang-tse river valley in China, where it was called “Yangtao.” The court of the great Khans considered the Yangtao to be a delicacy and it was cherishedfor its delicious flavor and emerald-green color. The small, brown, fuzzy “Yangtao” fruit (kiwi) grew wild on vines that wrapped around trees.

Between 1800 and 1900 knowledge of the fruit spread to other countries, and samples of the fruit and seeds were sent to England. In 1904 plant cuttings were brought to the United States. Seeds were sent to New Zealand in 1906, and the fruit was renamed the “Chinese Gooseberry“. New Zealand’s “Chinese Gooseberry” variety was first shipped to the United States in 1962, where it was re-named Kiwifruit after New Zealand’s national bird the “kiwi.” In the 1970s it was grown in California and available for the first time in supermarkets throughout the United States. Most kiwifruit imported to the United States comes from Chile and New Zealand. Kiwifruit is available year-round.

Kiwi Nutrition

Serving size 1/2 cup, sliced
Calories 50
Calories from Fat 5g Amounts Per Serving % Daily Value
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0g 0%
Sodium 0mg 0%
Total Carbohydrate 13g 4%
Dietary Fiber 3g 12%
Sugars 8g
Protein 1g
Vitamin A 2%
Vitamin C 140%
Calcium 4%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Kiwi Selection

Select kiwifruit with no bruises or soft spots. Avoid fruits with wrinkles or signs of exterior damage. Buy firm kiwifruit and let them ripen at home for a juicier flavor. A kiwifruit is ripe when plump and slightly soft to the touch with a fragrant smell.

Kiwi Storage

Ripen kiwifruit at room temperature for 3 to 5 days. If necessary, ripe kiwifruit can be stored in the refrigerator for up to 7 days. If they need to be stored longer, put kiwis in a plastic bag in the refrigerator for up to 2 weeks. The plastic bag helps reduce moisture loss so kiwifruit stays fresh longer. Putting kiwifruit near fruits that produce ethlyene gas, such as apples, bananas or pears, will speed up the ripening process. So if you want to ripen kiwifruit quickly, put kiwi in a bag with these kinds of fruit for a day or two.

Kiwi Preparation

You can eat the fuzzy skin on the outside of the kiwifruit. The skin is very thin and just needs to be rinsed and rubbed lightly to dry. Then, cut in quarters like an orange and enjoy-skin and all! It’s easy to peel kiwifruit. First, cut off the top and bottom ends, and then peel down the sides with a vegetable peeler or knife. Slice or quarter into bite-size pieces and enjoy kiwifruit’s refreshing taste.

Kiwi Varieties

Kiwifruit can be medium or small in size, although most are small. They are brown and fuzzy on the outside and bright green on the inside with tiny black seeds. The shell or skin of the fruit can be eaten or peeled. Kiwifruit is a member of the botanical family Actinidia and there are 400 different varieties. Kiwifruit vines are trained to grow on a trellis, and vines can be as high as 15 feet. This helps plants get enough light and air for optimal fruit quality. The fruit hangs down along the sides, like table grapes. The Hayward variety is the most popular U.S. variety. The flavor is a mixture of peaches, strawberries, and melon with a soft and juicy texture. It’s one of the most popular fruits today. Kiwifruit is high in antioxidant vitamin C and a good source of fiber, vitamin E and potassium. It is fat free, sodium free and cholesterol free.

Little known Facts about Kiwifruit

Did you know kiwifruit could also be used as a natural meat tenderizer? That’s because kiwifruit contains an enzyme called Actinidin. Just cut in half and rub kiwifruit over the meat, or peel and mash with a fork then spread it on the surface of the meat and let stand for 10 to 15 minutes or longer.

The enzyme Actinidin also breaks down protein in dairy products. That’s why when kiwifruit is combined with low fat ice cream, yogurt, or sour cream, it’s best to serve and eat it right away.

Kiwi Recipe

Turkey and Kiwifruit Pasta Salad
Makes 8 servings.
Source: New Zealand Kiwifruit Marketing Board

Ingredients

½ cup wine vinegar
2½ tbsp olive oil
2 Tbsp dijon mustard
2 tsp basil
1 clove garlic (large), minced
1 package (8 oz.) Spiral noodles
2 cups broccoli flowerets
2 cups crookneck squash, sliced
3 kiwifruit
1 lb cooked turkey breast, slivered
1 cup red pepper strips
½ cup green onions, sliced
1/3 cup parmesan cheese, grated

Combine vinegar, oil, mustard, basil, and garlic; mix well. Cook noodles as package directs. Add broccoli and squash to the last 30 seconds of cooking the noodles and drain. Pour dressing over noodles, and allow to cool. Peel and slice kiwifruit. Toss turkey, red pepper, green onions and kiwifruit with pasta. Sprinkle with parmesan cheese to serve.

Kiwi Nutrition information per serving: Calories 288, Fat 9g, Calories from Fat 29%, Fiber 3g, Sodium 180mg, Cholesterol 71mg.

Source: FruitsandVeggiesMatter.gov

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The Papaya Enzyme is Called Papain

The exact origination of papaya is unknown but it is believed to be native to southern Mexico and neighboring Central America. The papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in color from green to orange to rose. Papayas are a good source of vitamin A and C.

Today papaya can be found all year long with the peak season being early summer and fall. Most of the papayas imported come from Hawaii, but smaller quantities from Florida, California, Mexico, Puerto Rico, and Central and South American countries are becoming more available.

The papaya enzyme called papain, is used as a meat tenderizer. It breaks down tough meat fibers. Its use is nothing new. South American cooks have been using papaya to tenderize meat for ages. It is sold as a component in powdered meat tenderizer available in most supermarkets.

Papaya Nutrition
Serving size ½ cup, cubed (70g)
Amounts Per Serving % Daily Value
Calories 25
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 7g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 0g
Vitamin A 15%
Vitamin C 70%
Calcium 2%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Papaya Selection

Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut papayas have no smell. Papayas that are cut should smell sweet, not bad or fermented.

Papaya Storage

Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow. Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it’s best to use them within a day or two.

Papaya Varieties

There are two types of papayas, the Hawaiian and Mexican. The Hawaiian varieties also known as Solo papayas, are found most often in supermarkets. These fruits are pear shaped, weigh about a pound each, and have yellow skin when ripe. The flesh is bright orange or pinkish, depending on the variety. The Mexican varieties are not as common but can be found in Latino supermarkets. Mexican papayas are much larger then the Hawaiian types and can weigh up to 20 pounds and be more than 15 inches long. Although the flavor is less intense than the Hawaiian varieties, they are still delicious and enjoyable.

Papaya Recipe
Papaya Boats
Serves 4

Each serving equals 1 1/4 cups of fruit or vegetables
(www.5aday.com)

Ingredients

2 Papayas, ripe
1 cup (11 oz) Mandarin oranges, drained
1 Banana, (small and ripe), sliced
1 Kiwi, peeled and sliced
1 cup Combination blueberries and strawberries
1 cup Vanilla yogurt
2 Tbsp Honey
2 tsp Chopped fresh mint

Cut papayas in half lengthwise; scoop out seeds. Place oranges, banana, kiwi and berries in each papaya half. Combine yogurt, honey and mint; mix well and spoon over fruit before serving. Garnish with mint sprigs, if desired.

Nutrition information per serving: Calories 241, Fat 1g, Calories from Fat 5%, Cholesterol 3mg, Fiber 6g, Sodium 44mg.

Source: FruitsandVeggiesMatter.gov

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Mangos Have an Amazing Flavor Combination

Mangos are considered to be an exotic fruit by most americans. Mangos have a flavor combination of a peach and pineapple. Although it is popular in tropical areas it actually originated in Southeast Asia or India where it has been grown more than 4,000 years. Over the years mango groves have spread to many parts of the tropical and sub-tropical world, where the climate allows the mango to grow best.

Mango trees are evergreens that will grow to 60 feet tall. The mango tree will fruit 4 to 6 years after planting. Mango trees require hot, dry periods to set and produce a good crop. Most of the mangos sold in the United States are imported from Mexico, Haiti, the Caribbean and South America.

Mango Nutrition Information
Serving Size 1/2 cup, sliced (83g)

Amounts Per Serving % Daily Value
Calories 50
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 14g 5%
Dietary Fiber 1g 4%
Sugars 12g
Protein 0g
Vitamin A 15%
Vitamin C 40%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Mango Varieties

Today there more than 1,000 different varieties of mangos throughout the world. Mangos come in different shapes, sizes and coloring depending on the ripeness. The colors range from yellow to green to orange or red. They weigh as little as a few ounces up to a few pounds. All varieties have a very rich tropical flavor when ripe.

Mango Selection

Choose firm plump mangos that give slightly when pressure is applied. Avoid those with bruised or dry and shriveled skin. The ripeness of mangos can be determined by either smelling or squeezing. A ripe mango will have a full, fruity aroma emitting from the stem end. Mangos can be considered ready to eat when slightly soft to the touch and yield to gentle pressure. The best-flavored fruit have a yellow tinge when ripe; however, color may be red, yellow, orange, green, or any combination.

Mango Storage

Store mangos at room temperature and out of the sun, until ripened. The ideal storage temperature for mangos is 55 degrees F. When stored properly a mango should have a shelf life of 1 to 2 weeks. While the mango will not ripen in the refrigerator, it can be kept chilled there once ripe. Store cut mangos in a plastic bag for no more than 3 days.

Cutting Know How

With a sharp thin-bladed knife, cut off both ends of the Mango.

Place fruit on flat end and cut away peel from top to bottom along curvature of the Mango.

Cut Mango into slices by carving lengthwise along the pit.

Mango Recipe
Red Pepper Mango Onion Sauce
Makes 6 servings.

Ingredients

1–1/4 cups chopped onion
1 cup chopped red bell pepper
1 Tbsp. oil
3/4 cup fresh mangos, peeled & cubed
1 cup mango nectar
1 Tbsp. fresh ginger, minced
2 tsp. balsamic vinegar
1/4 tsp. crushed red pepper flakes
1 Tbsp. flour

Directions: Saute onions and red bell pepper over medium heat for 5-8 minutes until soft. Stir in flour. Add mango, mango nectar, ginger, vinegar and red pepper flakes. Cook, stirring over medium heat until sauce boils and is thickened. Serve hot over chicken, fish or pork. (National Onion Association)

Nutritional Analysis: Calories 104, Total Fat 1g, Carbohydrates 23g, Protein 3g.

Source: FruitsandVeggiesMatter.gov

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Eggplant is Native to India

Eggplant is a member of the nightshade family and is native to India. The early varieties were bitter, but cultivation and crossbreeding have greatly improved the flavor. Eggplant is related to potatoes, tomatoes, and peppers.

Eggplant isn’t a particularly popular vegetable in the United States, but it’s a favorite in many areas of the South. Thomas Jefferson, who experimented with many varieties of plants in his Virginia garden, is credited with introducing eggplant to North America.

Florida produces the bulk of the domestic harvest, and New Jersey is a major supplier during the summer months.

Eggplant Nutrition Information

Serving Size 1/2 cup cubed, cooked (50g)Amount Per Serving % Daily Value
Calories 15
Calories from Fat 0g
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 0mg 0%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 4%
Sugars 2g
Protein 0g
Vitamin A 0%
Vitamin C 2%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Eggplant Varieties

The dark purple eggplants are the most common type sold commercially in the United States. They weigh about 1 to 5 pounds each and come in two shapes: oval and elongated. The elongated variety is often referred to as the Japanese or oriental eggplant.

Specialty varieties include miniature eggplants that come in a variety of colors and shapes.

Deep purple, round or oval eggplants are often nicknamed Italian or baby eggplants.

Pale violet eggplant, usually slim and light, is nicknamed Chinese eggplant.

Violet-white are Italian rosa biancos

Japanese eggplants are younger versions of the large commercial purple type.

Eggplant Availability

Eggplants are available all year. Their peak growing season in the United States is from July to October.

Eggplant Selection

Look for a symmetrical eggplant with smooth, uniformly colored skin. Tan patches, scars, or bruises indicate decay. Also avoid eggplants with wrinkled or flabby-looking skin. Oversized purple eggplants, usually over 6 inches in diameter, may be tough and bitter.

When you press gently on an eggplant, the finger mark will disappear quickly if the eggplant is fresh. Eggplant should feel heavy; one that feels light for its size may not have a good flavor. The stem and cap should be bright green.

Eggplant Storage

Both cold and warm temperatures can damage eggplant. It is best to store eggplant uncut and unwashed in a plastic bag in the cooler section of the refrigerator. Do not force the eggplant into the crisper if it is too big, as this will bruise the vegetable. Eggplant may be blanched or steamed then frozen for up to 6 months.

Eggplant Preparation

Wash the eggplant just before using it, and cut off the cap and stem. Use a stainless steel knife because carbon blades will discolor the eggplant. Eggplant should not be eaten raw. Eggplant may be cooked with or without its skin. However, large eggplant and most white varieties have thick, tough skin and should be peeled prior to cooking with a vegetable peeler.

Unlike many vegetables, eggplant is not harmed by long cooking. An undercooked eggplant can have a chewy texture; but overcooked eggplant is just very soft. Do not cook in an aluminum pot because the eggplant will become discolored.

Spices that enhance its flavor include allspice, basil, bay leaves, garlic, chili powder, oregano, sage, thyme, marjoram, and parsley. Eggplant is most often paired with tomatoes or onions.

Baking: To bake a whole eggplant, pierce the skin with a fork several times, and cook it at 400 degrees for 30 to 40 minutes. Baking whole eggplants produces a soft flesh that is easy to mash or puree.

Broiling: Cut the eggplant into thick lengthwise slices, and score them lightly with a sharp knife. Place the slices on a broiler pan or grill; brush them lightly with oil. Broil about 5 inches from the heat, and turn slices when they begin to brown. Eggplant should be cooked for approximately 5 minutes per side.

Eggplant may also be microwaved whole, cubed, or sliced. Cooking times vary from 6 to 8 minutes for a whole eggplant to 3 or 4 minutes for a pound of cubed eggplant.

Stewed eggplant is called ratatouille. For this dish, eggplant may be stewed alone, or with other vegetables. Simmer, covered with a liquid such as tomato juice, until the eggplant is tender. The cooking time is usually 20 to 25 minutes.

Eggplant Recipe

Stuffed Eggplant
4 servings

Each serving equals 2 cups of fruit or vegetables

Ingredients

1½ cups bread crumbs
2 eggplants
2 tomatoes, diced
½ cup green bell pepper, diced
½ cup onion, diced
1/3 cup celery, diced
1/8 Tbsp. salt
¼ Tbsp. black pepper
2 Tbsp. fresh parsley, minced
2 Tbsp. parmesan cheese
Vegetable cooking spray

Preheat oven to 350 degrees F.
Cut eggplants in half lengthwise. Scoop out and save the flesh, leaving the shells 3/8-inch thick. If necessary, trim a small piece off the bottom of each shell so it won’t tip over. Set aside.

Coat large skillet with vegetable cooking spray. Chop up reserved eggplant and add to skillet. Add tomato, bell pepper, onion, celery, salt, and black pepper. Place skillet over medium heat; cover and cook about 5 minutes, until vegetables are tender.

Remove skillet from heat. Stir in bread crumbs and parsley. Spoon mixture into the hollow eggplant shells.

Arrange stuffed shells in a shallow baking dish coated with vegetable spray. Sprinkle 1½ tsps Parmesan on top of each shell. Bake for 25 minutes, until filling heats through and top is golden brown.

Nutritional analysis per serving: Calories 269, Fat 3g, Calories from Fat 10%, Protein 9g, Carbohydrates 52g, Cholesterol 1mg, Fiber 9g, Sodium 419mg

Source: FruitsandVeggiesMatter.gov

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Cranberries are an Amazing Native North American Fruit

Cranberries are an Amazing Native

North American Fruit

My husband lived for many years in the Plymouth, Carver area of Massachusetts which until recently was the cranberry growing capital of the world and also the home of the Ocean Spray Cranberry company.

The methods used for growing and harvesting cranberries are very unique and require a special combination of climate and terrain. If you ever get the chance to visit New England in the fall make sure to save a day to take a trip to the Plymouth area and witness the harvest spectacle for yourself.

This video will show you some of what you will see as you watch the cranberry harvest.

Cranberries grow on vines in boggy areas. Cranberries were first cultivated in Massachusetts around 1815 and are only one of three major native North American fruits. Some cranberry beds have been around for over 100 years.

Most of the U.S. cranberry crop is grown in only five states: Massachusetts, Wisconsin, New Jersey, Oregon, and Washington. Each year, more than 110,000 metric tons of cranberries are produced in the United States. Most cranberries are harvested by machine, but machines damage the berry. Damaged berries are not suitable to sell fresh but work well for juices, jellies, and other products.

More than one-third of the cranberries grown in the United States are made into juice. Fresh whole berries may be purchased, but are often expensive because they have to be hand-picked to avoid the damage caused by machine-picking.

Native Americans used cranberries for both their medicinal and natural preservative powers. They brewed cranberry mixtures to draw poison from arrow wounds. They also pounded cranberries into a paste and mixed the paste with dried meat to extend the life of the meat.

The name cranberry was given to this plant because the Pilgrims believed the plant looked like the head of a sandhill crane and was originally named ‘craneberry.’ Over time, the ‘e’ was dropped.

Cranberry Nutrition Information
Serving size 1/2 cup (48g)
Amounts Per Serving % Daily Value
Calories 20
Calories from Fat 0
Total Fat 0g 0%
Sodium 0mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 7%
Sugars 2g
Protein 0g
Vitamin A 0%
Vitamin C 10%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Cranberry Selection

Good, ripe cranberries will bounce, which is why they are nicknamed ‘bounceberries.’ They should be shiny and plump and range in color from bright light red to dark red. Shriveled berries or those with brown spots should be avoided. Cranberries do not ripen after harvest..

Cranberry Storage

Store fresh cranberries in a tightly-sealed plastic bag in the refrigerator. As with all berries, if one starts getting soft and decaying, the others will quickly soften and decay also. Be sure to sort out the soft ones if you plan to store them for more than a few days. Fresh cranberries may last up to 2 months in the refrigerator. Cooked cranberries can last up to a month in a covered container in the refrigerator. Washed cranberries may be frozen for up to 1 year in airtight bags.

Cranberry Preparation

Cranberries are often too tart to be eaten raw. Most cranberries need be cooked before they are eaten. No matter what preparation method you choose, cook cranberries only until they pop because overcooking gives them a bitter taste.

Since cranberries are almost 90% water, do not thaw frozen cranberries before cooking them. Thawing, will cause the fruit to breakdown, resulting in soft cranberries.

Cranberries may be baked with a sweetener to make a topping or sauce, or they can be added to baked goods, such as muffins. They are also good chopped with oranges to make a relish.

Cranberry Varieties

There are four major varieties of cranberries: European, American, Mountain, and Highbush.

American
This variety is the most common in the United States. The U.S. Department of Agriculture uses this variety as the standard for fresh cranberries and cranberries used for juice. This variety is bright red.

European
This variety is smaller than the American and is eaten less often than other varieties. It is primarily ornamental.

Mountain
This variety is approximately ¼ to ½ inch in diameter and is bright red to dark red. It is occasionally found in markets.

Highbush
This variety is primarily used for jellies, jams, and sauces. It is also used as an ornamental fruit.

Cranberry Recipe
Cranberry Vegetable Risotto
Makes 4 servings

Each serving equals 1 cup of fruit or vegetables

Ingredients

2 Tbsp butter
1 small onion, diced
¾ cup Arborio rice
1 cup low-sodium vegetable broth
1 cup sliced portabella mushrooms
1 cup diced asparagus
¾ cup sweetened dried cranberries
2 Tbsp minced fresh basil
1 Tbsp Parmesan cheese

Preheat oven to 425°F. Grease a medium casserole dish.

Melt butter in a large saucepan. Add onion and cook over medium heat until soft. Add rice; cook for 2 minutes. Add broth; bring to a boil for 2 minutes. Stir in remaining ingredients, except Parmesan cheese.

Pour mixture into casserole dish. Cover and bake for 30 minutes. Stir in cheese. Serve immediately.

Nutritional analysis per serving: Calories 323, Protein 8g, Fat 7g, Calories From Fat 20%, Carbohydrates 57g, Cholesterol 17mg, Fiber 4g, Sodium 233mg.

Source: FruitsandVeggiesMatter.gov

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