138 Part I: A Guide to Healthy Nutrition
Chapter 5: Preparing Healthful Meals 139
Noon Meal—Makeover 2
Original Meal Modified Meal
Spinach salad with bacon and mushrooms
Citrus spinach salad with honey yogurt dressing
2 bread sticks 1 slice sourdough bread
1 cup 2% milk 1 Tblsp honey
1 cup skim milk
Meal analysis: 640 calories, 29 g fat, 6 g saturated fat,
25 mg cholesterol, 4 g fiber, 1,460 mg sodium Meal analysis: 425 calories, 3 g fat, 1 g saturated fat,
5 mg cholesterol, 7 g fiber, 610 mg sodium
SPINACH SALAD WITH BACON AND MUSHROOMS
VS
CITRUS SPINACH SALAD WITH HONEY YOGURT DRESSING
Original Recipe Modified Recipe
6 cups spinach leaves 6 cups spinach leaves
1 cup fresh orange segments
6 strips bacon 1 tart apple, thinly sliced
1/2 pound sliced mushrooms 1 small red onion, thinly sliced
3 thin slices sourdough (croutons) 1 cup plain, nonfat yogurt
2 Tblsp honey
2 Tblsp sugar
2 Tblsp cider vinegar
1/2 cup olive oil
2 ounces brandy
Wash and dry spinach, remove stems. Arrange spinach, orange segments, apple, and onion slices onto plates. In a small bowl,
combine the nonfat yogurt and honey. Whisk until smooth. Spoon over salads. Yield: 6 servings
Recipe Analysis (per serving)
Calories Original Modified
Fat (g) 306 110
Saturated fat (g) 22 trace
Cholesterol (mg) 3 trace
Fiber (g) 5 trace
Sodium (mg) 2 4
243 134
140 Part I: A Guide to Healthy Nutrition
Noon Meal—Makeover 3
Original Meal Modified Meal
1 cup minestrone soup
1 cup minestrone soup 6 multigrain crackers
4 soda crackers 1 cup fresh fruit mixed with mint
2 cups tossed salad 1 cup skim milk
2 Tblsp Italian dressing
2 chocolate chip cookies Meal analysis: 400 calories, 8 g fat, 1 g saturated fat,
9 mg cholesterol, 11 g fiber, 534 mg sodium
1 cup 2% milk
Meal analysis: 815 calories, 47 g fat, 15 g saturated fat,
65 mg cholesterol, 6 g fiber, 2,095 mg sodium
MINESTRONE SOUP
Original Recipe Modified Recipe
3 Tblsp olive oil 1 Tblsp olive oil
1/2 cup onion, chopped
1/2 cup onion, chopped 1/3 cup celery, diced
1/2 cup ham, diced 1 carrot, diced
1 carrot, diced 1 clove garlic, minced
1 quart defatted, reduced-sodium chicken broth
1 clove garlic, minced 2 large fresh tomatoes, seeded and chopped
1 quart chicken broth 1/2 cup spinach, chopped
1 can (14 ounces) tomatoes, chopped 1 can (16 ounces) chickpeas or red
1/2 cup spinach, chopped
1/2 cup canned kidney beans kidney beans, drained and rinsed
1 cup grated Parmesan cheese 1 small zucchini, diced
1/2 cup dry small-shell pasta
2 Tblsp fresh basil, chopped
In a large saucepan over medium heat, cook the onion, celery, and carrot in the olive oil until softened. Add garlic and continue
cooking for another minute. Add broth, tomatoes, spinach, chickpeas or kidney beans, and pasta. Bring to a boil over high
heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes. Stir in basil and serve.
Yield: 4 servings
Recipe Analysis (per serving)
Calories Original Modified
Fat (g) 380 190
Saturated fat (g) 22 4
Cholesterol (mg) 8 trace
Fiber (g) 33 5
Sodium (mg) 3 8
400
2,500
Chapter 5: Preparing Healthful Meals 141
142 Part I: A Guide to Healthy Nutrition
Chapter 5: Preparing Healthful Meals 143
Evening Meal—Makeover 1
Original Meal Modified Meal
Spaghetti with meatballs Pasta with marinara sauce and grilled vegetables
2 cups romaine lettuce 2 cups romaine lettuce
2 Tblsp Italian dressing
1 hard roll 2 Tbsp fat-free Italian dressing
1 tsp butter 1 whole-grain roll (to soak up sauce)
1 cup ice cream
Herbal tea Frozen grapes with toasted pecans
4 ounces red wine
Meal analysis: 1,246 calories, 68 g fat, 28 g saturated fat,
165 mg cholesterol, 4 g fiber, 1,580 mg sodium Meal analysis: 355 calories, 15 g fat, 2 g saturated fat,
5 mg cholesterol, 10 g fiber, 830 mg sodium
SPAGHETTI WITH MEATBALLS
VS
PASTA WITH MARINARA SAUCE AND GRILLED VEGETABLES
Original Recipe Modified Recipe
1 quart ready-made spaghetti sauce 2 Tblsp olive oil
10 large, peeled, diced, fresh tomatoes
1 pound hamburger 1 tsp salt
1/2 tsp garlic salt 1/2 tsp garlic, minced
1/2 cup onion 2 Tblsp onion, chopped
1 Tblsp fresh basil, chopped (1 tsp dried)
8-ounce package of spaghetti 1 tsp sugar
1/2 tsp oregano
black pepper, to taste
2 red peppers, sliced into chunks
1 yellow summer squash, sliced lengthwise
1 zucchini, sliced lengthwise
1 sweet onion, sliced into 1/4-inch-wide rounds
2 bundles fresh garlic, halved
8-ounce package of whole-wheat spaghetti
Heat oil in a heavy skillet. Add tomatoes, salt, minced garlic, onion, basil, sugar, oregano, and black pepper. Cook slowly,
uncovered, for 30 minutes or until sauce is thickened. In the meantime, brush peppers, squashes, onion, and fresh garlic
with oil. Place under broiler and cook, turning frequently until browned and tender. Remove to a covered bowl. Keep
warm. Cook spaghetti according to package directions. Drain well and portion onto plates. Cover with equal amounts
of sauce. Top with equal amounts of vegetables. Serve immediately. Yield: 4 servings
Recipe Analysis (per serving)
Calories Original Modified
Fat (g) 535 270
Saturated fat (g) 24 6
Cholesterol (mg) 9 1
Fiber (g) 66 0
Sodium (mg) 1 4
380
1,045
144 Part I: A Guide to Healthy Nutrition
Evening Meal—Makeover 2
Original Meal Modified Meal
Fried chicken Balsamic roasted chicken
1 cup white rice 1 cup roasted vegetables and fruit (new potatoes, onions, pears)
1 cup green beans
2 cups tossed greens
1 dinner roll 2 Tblsp low-fat red wine vinaigrette
1 tsp butter 1 slice crusty Italian or French bread
1 piece apple pie 1 sliced fresh peach sprinkled with nutmeg
1 cup 2% milk
1 cup skim milk
Meal analysis: 1,455 calories, 55 g fat, 17 g saturated fat,
220 mg cholesterol, 7 g fiber, 1,548 mg sodium Meal analysis: 810 calories, 27 g fat, 4 g saturated fat,
195 mg cholesterol, 9 g fiber, 410 mg sodium
FRIED VS BALSAMIC ROASTED CHICKEN
Original Recipe Modified Recipe
1 4-pound whole chicken, 1 4-pound whole chicken
cut into pieces 1 Tblsp fresh rosemary (1 tsp dried)
1/2 cup flour 1 garlic clove
1 Tblsp olive oil
1 tsp salt black pepper
1/2 tsp cracked pepper 4 sprigs fresh rosemary
1/4 cup balsamic vinegar
1/4 cup vegetable oil 1/2 tsp brown sugar
Preheat oven to 350° Fahrenheit. Rinse chicken inside and out with cold running water. Dry it with paper towels. Mince
together the rosemary leaves and garlic. Loosen the skin from the flesh, then rub the flesh with the oil and then the herb
mixture. Sprinkle with black pepper. Put two fresh rosemary sprigs into the cavity of the chicken. Truss the chicken. Place
it in a roasting pan and roast for 20 to 25 minutes per pound (about 1 hour and 20 minutes). Baste frequently with pan juices.
When browned and juices run clear, transfer the chicken to a serving platter. In a small saucepan, combine the vinegar and
the brown sugar. Heat until warm—do not boil. Carve the chicken (remove skin). Top it with the vinegar mixture. Garnish
with remaining rosemary. Yield: 4 servings
Recipe Analysis (per serving)
Calories Original Modified
Fat (g) 603 432
Saturated fat (g) 31 16
Cholesterol (mg) 7 3
Fiber (g) 192 192
Sodium (mg) 0 0
693 163
Chapter 5: Preparing Healthful Meals 145
146 Part I: A Guide to Healthy Nutrition
Chapter 5: Preparing Healthful Meals 147
Evening Meal—Makeover 3
Original Meal Modified Meal
8-ounce grilled steak Steak with steamed vegetables
1 medium baked potato and soba noodles
1 seven-grain roll
2 Tblsp sour cream 1 Tblsp honey
1 cup green peas and onions
1 star fruit, sliced over 1/2 cup sherbet
1 dinner roll 2 fortune cookies
1 tsp butter Green tea
1 piece frosted devils’ food cake
Coffee—regular or decaffeinated Meal analysis: 900 calories, 24 g fat, 9 g saturated fat,
70 mg cholesterol, 14 g fiber, 1,040 mg sodium
Meal analysis: 1,480 calories, 64 g fat, 32 g saturated fat,
230 mg cholesterol, 5 g fiber, 1,203 mg sodium
GRILLED STEAK
VS
STEAK WITH STEAMED VEGETABLES, SOBA NOODLES, AND GINGER SAUCE
Original Recipe Modified Recipe
4 8-ounce steaks 1 12-ounce loin steak
8 Tblsp steak sauce 1/2 pound soba noodles
2 cups fresh asparagus cut into 1-inch segments
2 cups broccoli florets
Sauce
1/2 cup reduced-sodium soy sauce
1/3 cup rice wine vinegar
1 Tblsp sesame oil
1 1/2-inch piece fresh ginger, peeled, grated
1 tsp sugar
cracked black pepper, to taste
Cook steak —grill, broil, or fry in a non-stick pan until medium rare. Set aside on covered platter to keep warm. Cook
soba noodles according to package directions. While noodles are cooking, steam the vegetables until tender crisp. Combine
sauce ingredients, heat through. Drain soba noodles, rinse, and redrain. Toss vegetables with the noodles. Place onto plates.
Slice steak across grain into thin strips. Arrange on top of vegetables and noodles. Top with sauce. Serve immediately.
Yield: 4 servings
Recipe Analysis (per serving)
Calories Original Modified
Fat (g) 790 495
Saturated fat (g) 44 19
Cholesterol (mg) 22 8
Fiber (g) 175 58
Sodium (mg) 0 58
900 775
148 Part I: A Guide to Healthy Nutrition
FOOD SAFETY Hand Washing
You have learned how to select healthful foods, to modify Sometimes in the rush to prepare meals, it is easy to over-
recipes appropriately, and to make attractive and good- look one of the simplest and most important rules in food
tasting meals. The final step is to ensure that the food you preparation: wash your hands before handling any food.
serve is safe to eat. Bacteria tend to accumulate on your hands, especially
around the cuticles and under the fingernails. To actually
Bacteria in the Kitchen kill the bacteria, it would take water so hot that it would
harm your skin. At least 10 seconds of vigorous rubbing
Approximately 7 million cases of food poisoning are reported with soap or detergent and warm water is required to rid
every year in the United States. Many other cases are mis- your hands of germs. You also should wash your hands
taken for stomach flu or some other infection and therefore during meal preparation if they become contaminated by
are never reported. Food poisoning can be a serious and the food you are handling.
potentially fatal illness. Fortunately, such severe cases are
rare. Bacterial contamination of food can occur if food is Cross-Contamination
handled improperly. Thus, food safety is of paramount
importance. Cross-contamination can lead to food poisoning. If
uncooked food has been on a plate or cutting board, that
Kitchens are replete with chances for passing along the plate or cutting board could transfer a potentially infectious
bacteria (germs) that cause food poisoning. It is the respon- agent to any other food that comes in contact with it.
sibility of the person preparing the meal to make certain that Therefore, always use separate utensils, plates, and cutting
foods and utensils are washed properly. Unclean kitchen boards for raw and cooked foods.
utensils can promote food poisoning by growing unwelcome
bacteria (see sidebar: Sources of Bacteria, below). Ensuring Food Safety
SOURCES OF BACTERIA Food safety begins as soon as you purchase the food. Ideally,
perishable foods should be promptly taken home and
BACTERIA SOURCE SOLUTION immediately refrigerated or frozen. However, if you need
Cutting boards Keep two on hand—one for to make a stop before reaching home, plan to store meat,
meat and the other for produce fish, poultry, and dairy products in a cooler on ice. Always
or breads* observe the refrigeration recommendations on packaged
foods. To decrease the total amount of bacteria found on
Sponges, dish cloths, Change and wash frequently raw chicken and other poultry, thoroughly rinse, inside
and towels and out, under cold water. After a complete rinse, use hot
water and soap to wash out the sink. Before freezing meat,
Knives and utensils Use separate knives and utensils poultry, or fish, divide it into the portion size that you will
for raw and cooked foods. need to prepare one meal. When you need to cool a food
Wash all utensils with hot water that you have cooked, quickly transfer it to a shallow
and soap container. Cover it and refrigerate it immediately. Bacteria
thrive at temperatures between 40° and 140° Fahrenheit,
Countertops Wash frequently with soap and potentially doubling in number every 20 to 30 minutes.
hot water, particularly after Therefore, the most important food safety rule in the
working with meat, poultry, kitchen is: Keep hot foods hot and cold foods cold.
and fish
Defrosting Food
*A simple cleaning solution that helps to keep bacteria
in check is to mix 1 tablespoon of bleach to 1 gallon of Thaw poultry, fish, and meat in the refrigerator. Defrosting
water. Generously spray the surface and let it stand for at room temperature promotes thawing on the outside
several minutes. Rinse and dry with a clean towel. while the core remains frozen. The soft outer portion pro-
vides a fertile site for bacterial growth. Instead, put frozen
food in the refrigerator (which is cool but above freezing)
Chapter 5: Preparing Healthful Meals 149
1 or 2 days before it is to be used. For faster thawing, run COOKING IT SAFE
cold water over the item or use a microwave for quick
defrosting. TYPE OF FOOD TEMPERATURE
Fish and seafood (DEGREES FAHRENHEIT)
Marinade Savvy Red meat or pork
145
Marinate poultry, seafood, and meat in the refrigerator. To (including ground)
play it safe, set some of the marinade aside (to use for basting Ground chicken or turkey 160
or as a sauce at the table) before adding it to the raw meat. Poultry—breast 165
Avoid using the liquid that the raw meat has been marinating Whole poultry and thighs 170
in for basting. If you do, discontinue basting at least 15 Eggs 180
minutes before the meat is done so that the marinade can Cook until egg white and
be heated to a high enough temperature to kill any bacteria yolk are firm, not runny
that may be present. Do not use the leftover marinade as
a sauce unless it has not come in contact with the raw meat Dishes, serving bowls, or other items made of glazed
or you have boiled it for at least 5 minutes. lead-containing pottery can cause poisoning, particularly
in young children. Make sure that the container that is
Cooking Food used for cooking and serving is properly glazed (manufacture
by a domestic pottery dealer should ensure this). If in
Always be sure to cook recipes at the appropriate temper- doubt, use the pottery for decoration rather than for cooking
ature. Cooking foods to an internal temperature of at least or serving food.
160° Fahrenheit kills most dangerous bacteria. Uncooked
or undercooked meat can harbor pathogens such as the REFRIGERATING OR FREEZING FOOD
notorious E. coli bacteria (see sidebar: Cooking It Safe,
this page). If warm or hot food is headed for storage in the refrigerator
or freezer, do not allow it to cool on the countertop. Place
Using Slow Cookers warm or hot food into a shallow pan to facilitate cooling and
then put it directly into the refrigerator or freezer. If the
Using a slow cooker is a popular way of preparing soups, quantity of food is large, distribute it in two or more
stews, roasts, and other hearty dishes. Because this device containers to enable quicker cooling.
cooks at relatively low temperatures—compared with the
oven or stovetop—it is vital to exercise safe cooking habits. CLEAN IT
For example, thaw meat thoroughly and cut it into small
pieces. Use recipes that call for plenty of liquid. Bring to When you have finished eating, thoroughly wash pots and
a boil quickly and then reduce heat to simmer. Do not pans, utensils, and all kitchen surfaces (counter, stove tops,
overfill the cooker. Be sure to use a thermometer to make and sink) with soap and hot water. Let cutting boards and
certain the temperature stays at 160° Fahrenheit or higher. utensils air dry. Wash or replace sponges and dish towels
frequently. If you have an automatic dishwasher, it may be
SERVING SAFELY helpful to have two sponges so you can wash one with each
load of dishes.
After taking care to prepare and cook food as safely as
possible, don’t contaminate it while it is being served. Here THE BOTTOM LINE ON FOOD SAFETY
are a few tips. Avoid letting cooked foods cool on the table.
Do not allow foods that contain perishable ingredients With a little care, you can minimize the risk that you or
(such as raw eggs, homemade sauces, eggnog, or home- others will develop a food-borne illness.
made Caesar dressing) to remain at room temperature for
longer than a few minutes. Once finished serving, always
promptly place cooked or perishable foods in the refriger-
ator or freezer. At a picnic or party, keep cold foods on
ice and hot foods properly heated.
ENCYCLOPEDIA
OF FOODS
Part II
Part I of this book reviewed the relationship of diet to health and provided recommenda-
tions for choosing foods and planning diets that contribute to health. The healthiest
diets are based on a variety of plant foods—whole grains, vegetables, fruits, legumes, and
nuts. Animal products and added fats and oils, sugars, and other sweeteners are best consumed
in small quantities. The Food Guide Pyramid reviewed earlier in this book graphically
emphasizes the proportions of these foods in the daily diet. Accordingly, we have arranged
this section with priority given to grains, fruits, and vegetables—those items that should
predominate at every meal and that most people need to consume in greater quantities.
Animal products—meat and other high-protein foods and dairy foods—are also discussed.
However, these are the foods that should make up relatively smaller parts of our diets.
Part II introduces you to many foods from which you can choose and provides you with
knowledge about the nutrients these foods have to offer. In addition, we provide informa-
tion about the sources of the foods you purchase and eat—the individual plants and animals,
how they are processed to the products that appear on store shelves, and some of the history
of these foods in our diet.
Before we introduce the foods themselves, we want to explain the arrangement and
presentation of food items in these sections. Because this book is written for a North American
audience, we have included food products that are available to most North Americans.
Within the sections on Fruits and Vegetables, we have listed items by their common names
in alphabetical order; when a food has more than one common name, the index should help
in locating the item. Where there is a difference between the cultural or common use or
perception of an item and its botanical nature, we have listed it according to common usage
and mentioned the difference in the text. For example, although cucumbers, eggplant,
squash, and tomatoes are botanically fruits, they are listed within
the vegetable section, because most American consumers
think of them as vegetables.
The nutrient compositions of foods are derived
from the current version of the U.S. Department
of Agriculture (USDA) nutrient composition
database. This database is maintained and updated
regularly by USDA laboratories and is the basis of
most systems for estimating the nutrient content
of foods and diets.
151
152 Part II: Encyclopedia of Foods
153
Fruits
Our earliest ancestors built their diets entirely of vegetables, fruits, seeds, grains, legumes, and
nuts. Throughout history, “fruit” has referred to any plant used as a food. More recently,
“fruit” has come to mean the edible pulp or fleshy layer around a seed. In the 18th century, the
word acquired a botanical definition: the organ derived from the ovary and surrounding the
seed. At the same time, culinary custom defined fruits by their sweetness (or the balance of sweet
to sour) and by how they are used in the meal, primarily as dessert. Thus, even though eggplant,
cucumber, squash, and tomatoes are technically fruits, we call them vegetables.
Until recently, the availability of a fruit during the year depended on its growing season. For
example, strawberries appeared in April and May, melons in August and September, whereas
some fruits, such as apples and bananas, were available year-round. Today, reliable transporta-
tion brings fruit of every type to our markets year-round, although some imported fruits may be
more costly during the winter than their domestic counterparts are in the summer when they
are in season.
The revised Dietary Guidelines for Americans includes as 1 of its 10 principles the advice to
eat a variety of fruits (and vegetables) daily. (For a discussion of the Dietary Guidelines and the
5 a Day program, see Chapter 1, page 8.)
To help you to be better informed and better plan your menus, this section provides information
on the origin and nutrient content of many fruits. [(See the Appendix, page 434, for further
information about the nutrient content of fruits.)] Fruit is a valuable source of fiber, vitamin
C, some of the B vitamins, vitamin A, and other antioxidants and phytonutrients. (See the
Appendix, Phytochemical Contents of Selected Foods, page 484).
The tables of nutrient values in the Fruits section are based on serving sizes specified by the
U.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligrams
and micrograms tend to be rounded to one decimal point, grams are rounded to whole numbers).
Nutrient claim statements listed beneath the common name of each fruit are based on the serving
size specified and the definitions in Chapter 4 (see sidebar: Nutrient Claims, page 92). For
example, 1 medium apple is considered a good source of vitamin C, because an apple provides 13
percent of the Daily Value for vitamin C. A food that is high in a particular nutrient provides 20
percent or more of the Daily Value for that nutrient per serving.
154 Part II: Encyclopedia of Foods Nutrient composition
Acerola Acerolas contain the most concentrated
source of natural vitamin C of any known
Acerolas are round or oval, cherry-like fruits that range from 2 to 4 inches in fruit, 100 times the vitamin C content
diameter. When ripe, the skin turns bright red. The soft, juicy flesh is yellow of oranges and 10 times that of the guava.
and has a slightly tart flavor. Green (unripe) fruits have twice the vit-
amin C content of ripe fruits. They are
Family Malpighiaceae also a good source of vitamin A (beta-
Scientific name Malpighia punicifolia L., carotene).
Malpighia glabra L.
Common name Barbados cherry, West
Indian cherry, cereza
♥ High in vitamin C
♥ A good source of vitamin A
(beta-carotene)
Varieties protection against frost and winds because SERVING
their root system is shallow and they can SIZE:
The Florida Sweet variety, commonly be toppled by high winds. The leaves are 1 cup
grown in California, yields large, juicy covered with hair, are light to dark green,
fruits that have a taste similar to apples. and become glossy when mature. The Nutrient Content
Manoa Sweet, a variety developed in small, white to pink flowers bloom
Hawaii, has orange-red fruits that are espe- throughout the year. Because up to 90 Energy (kilocalories) 31
cially sweet. A dwarf variety, which grows percent of the blossoms fall from the Water (%) 91
to a height of only 2 feet, can tolerate lower plant, only a few of the flowers set fruit. Dietary fiber (grams)
temperatures than the other varieties and When grown from seed, plants begin to Fat (grams) 1
is suited for container cultivation. fruit after 2 or 3 years. An 8-year-old tree Carbohydrate (grams) 0
may yield 30 to 60 pounds of fruit a year. Protein (grams) 8
Origin & botanical facts 0
The acerola is believed to have originated Uses Minerals (mg) 12
in the Yucatán peninsula of Mexico. Calcium 0
Since its discovery, the plant has been Because acerolas deteriorate quickly and Iron 0
introduced throughout the tropical and undergo rapid fermentation once removed Zinc –
subtropical regions of the world, but it is from the tree, they should be refrigerated Manganese
still primarily grown in and around the if not used immediately. Unrefrigerated Potassium 143
West Indies. fruits can develop mold within 3 to 5 Magnesium 18
days. Acerolas can be eaten raw, made Phosphorus 11
The acerola is a large, bushy shrub that into jams and jellies, or puréed into juice.
can attain a height of 15 feet. Although They have been used as a supplemental Vitamins (mg) 75 RE
the plant grows best in hot tropical low- source of vitamin C, to make baby food, Vitamin A 1,644
lands with medium to high rainfall, it is and as an ingredient in ice cream. Vitamin C
also very drought-tolerant. Acerolas need Thiamin 0
Riboflavin 0.1
Niacin 0
Vitamin B6 0
Folate 14 μg
Vitamin E 0
Note: A line (–) indicates that the nutrient
value is not available.
Fruits 155
Apple
The apple is a pome, a round fruit that consists of firm, juicy flesh covered by a breakfast cereal. Characteristics of flavor
thin, tough, edible skin and surrounding a cartilaginous, seeded core. The skin and texture determine the optimal varieties
color of apples can range from dark green to yellow to bright red, or some for each use. Crisp, crunchy, juicy, sweet
combination of these colors. Apples that are or sweet-tart apples such as the Granny
just ripe are crisp and juicy, whereas Smith, Fuji, Gala, or Red Delicious are
those that are overripe attain best for eating. In general, firm-fleshed,
an aromatic flavor and a tart apples such as the Golden Delicious
slightly mealy texture. and Rome Beauty are best for baking
whole. Tart or slightly sour varieties are
Family Rosaceae Apples can grow virtually anywhere good for pies and applesauce.
Scientific name Malus pumila, with a moderate climate, although some
varieties are better suited to a particular Nutrient composition
Malus sylvestris, Pyrus malus region. Because fruit-bearing seasons vary
Common name apple by variety and region, apples are available A medium-sized fresh apple is a good
all year. Standard-sized trees reach a source of vitamin C; however, most of
♥ Good source of pectin, a soluble fiber height and spread of 25 feet and require the vitamin C is lost when the apple is
5 to 10 years to fruit. Recently, dwarf cooked or made into juice.
that helps reduce blood cholesterol and semidwarf trees have emerged; these
require as few as 2 years to bear fruit. Apples are a good source of dietary
♥ A good source of vitamin C fiber in the form of pectin.
Uses
Varieties SERVING
When selecting apples, choose those with SIZE:
Thousands of varieties of apples are grown firm flesh and tight skin that is free of 1 medium (138 g)
worldwide. As a result, apples are avail- bruises, soft spots, and holes. Larger
able in a seemingly endless array of colors, apples tend to be more mealy than small Nutrient Content
crispness, texture, size, sweetness, and aroma. ones. To ripen apples, keep them at room
Some of the more popular varieties in the temperature. Apples store well for long Energy (kilocalories) 81
U.S. marketplace are the Red and Golden periods refrigerated or in a cool, dry place. Water (%) 84
Delicious, Granny Smith, Fuji, Gala, and Sliced apples quickly turn brown on expo- Dietary fiber (grams)
Rome Beauty. sure to air; however, this can be prevent- Fat (grams) 4
ed by dipping the fruit into acidulated Carbohydrate (grams) 0
Origin & botanical facts water (dilute lemon juice). Protein (grams) 21
0
The apple is native to Asia and eastern As one of the most popular fruits in Minerals (mg)
Europe. The earliest recorded descrip- the United States, apples are widespread Calcium 10
tion of apples appears in Greek literature in the American cuisine. They are used Iron 0
of the 4th century B.C. The first apples in salads, alongside meats, and in pilafs, Zinc 0
cultivated in the New World were grown desserts, preserves, juices, cider, pies, Manganese 0
from seed brought by the Pilgrims. breads, cakes, and alcoholic beverages Potassium
Today, the leading apple-producing (such as the liqueur calvados). Dried Magnesium 159
nations are Russia, China, the United apples make tasty snacks or additions to Phosphorus 7
States, Germany, France, and Italy. In
the United States, nearly half the domestic Vitamins (mg) 10
crop is grown in Washington, and New Vitamin A
York, California, Michigan, Pennsylvania, Vitamin C 7 RE
North Carolina, and Virginia produce for Thiamin 8
much of the rest of the domestic market. Riboflavin 0
Niacin 0.1
Vitamin B6 0
Folate 0.1
Vitamin E 4 μg
0
156 Part II: Encyclopedia of Foods
Apricot
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.
Family Rosaceae
Scientific name Prunus armeniaca
Common name apricot
♥ Good source of vitamin C
♥ High in vitamin A (beta-carotene)
Varieties Uses
Approximately 12 varieties of apricots Apricots are best when purchased ripe or SERVING
exist, with flesh that varies from yellow slightly underripe and allowed to ripen SIZE:
to deep orange. Some of the better in a paper bag. Green-tinged fruits will 2, raw (70 g)
known varieties are the Blenheim, the not ripen properly and should be avoided.
Tilton, the Patterson, and the Castlebrite. Ripe apricots can be stored in the refrig- Nutrient Content
erator up to a week, but apricots that are
Origin & botanical facts soft and juicy should be eaten within a Energy (kilocalories) 34
day or two of purchase. Apricots should Water (%) 86
The world’s leading producers of apricots be washed just before they are eaten. Dietary fiber (grams)
are Turkey, Italy, Russia, and Greece. They are excellent eaten out of hand or Fat (grams) 2
Ninety percent of the U.S. domestic used in any recipe that calls for peaches or Carbohydrate (grams) 0
market is supplied by growers in nectarines. Apricots should not be Protein (grams) 8
California; Utah and Washington supply cooked for an extended time because they 1
the rest. During the off-season, apricots tend to lose their flavor rather quickly; Minerals (mg)
are imported from Chile and New poaching is an ideal cooking method. Calcium 10
Zealand. Apricot trees grow to about 20 Dried apricots are a convenient, nonper- Iron 0
feet in height and spread to a width of 30 ishable snack. Zinc 0
feet. The white or pink flowers appear in Manganese 0
early spring and give way to fruits in late Nutrient composition Potassium
summer. Because of this early flowering, Magnesium 207
apricot yield may be limited by late frosts Fresh apricots are high in vitamin A (beta- Phosphorus 6
that kill the flowers. The domestic crop carotene) and are a good source of vita-
is available from mid-May to mid-August, min C. (See the Appendix, page 434, for Vitamins (mg) 13
and imports arrive in December and the nutrient content of dried apricots.) Vitamin A
January. Vitamin C 183 RE
Thiamin 7
Riboflavin 0
Niacin 0
Vitamin B6 0
Folate 0
Vitamin E 6 μg
1
Fruits 157
Avocado
The avocado is a pear-shaped fruit with skin that can be thick or thin, green julienned to include in sushi rolls. When
or purplish black, and smooth or bumpy, depending exposed to air, avocado flesh discolors
on the variety. The flesh of the avocado is pale quickly. Addition of lemon or lime juice
yellow-green and has the consistency of firm to mashed or puréed avocados can delay
butter and a faint nut-like flavor. discoloration. Placing an avocado pit in
a bowl of mashed avocados will not
Family Lauraceae prevent discoloration.
Scientific name Persea americana
Common name avocado, alligator pear Nutrient composition
♥ Rich source of monounsaturated fat Avocados are known for their high fat
♥ Good source of fiber content; however, most is monounsaturated
fat. They are low in saturated fat and are
Varieties sodium- and cholesterol-free. Avocados are
a good source of dietary fiber. They also
The two most commonly sold varieties The avocado tree, a popular shade tree contain lutein, one of the carotenes that is a
of avocados in the United States are the in rural and suburban Hawaii, California, phytochemical with antioxidant properties.
Hass and Fuerte, both grown in California. and Florida, is a dense evergreen that may
The Guatemalan Hass avocado, the most reach a height of 80 feet. SERVING
popular variety, has a thick, pebble-tex- SIZE:
tured and purplish skin and usually Avocados do not ripen on the tree; 1 medium (200 g)
weighs no more than 12 ounces. The ripening is inhibited by hormones pro-
Fuerte avocado, a Guatemalan-Mexican duced by the leaves. This delay in ripen- Nutrient Content
hybrid, has a more pronounced pear ing is a commercial advantage because
shape and is slightly larger than the Hass. the fruit may be left unharvested for long Energy (kilocalories) 324
It has a shiny, thin, dark-green skin with periods (up to 7 months). However, over- Water (%) 74
small, raised, pale spots. Florida-grown ripe avocados may seed internally and Dietary fiber (grams) 10
varieties, which are Mexican in origin and become moldy. Fat (grams) 31
include the Booth, Waldin, and Lula, are Carbohydrate (grams) 15
larger, less costly, and more perishable Uses Protein (grams) 4
than California avocados. In addition,
they contain less fat and fewer calories Avocados that are unblemished and heavy Minerals (mg) 22
and lack the rich, creamy flavor of the for their size are best. Ripe avocados yield Calcium 2
California varieties. slightly to finger pressure, but if the finger Iron 1
leaves a dent, the avocado may be over- Zinc –
Origin & botanical facts ripe. Ripening can be hastened by enclos- Manganese
ing the fruit in a paper bag and leaving at Potassium 1,204
The avocado, native to the tropics and sub- room temperature. Ripe avocados should Magnesium 78
tropics of Central America, was first cul- be refrigerated and used within 1 to 2 days. Phosphorus 82
tivated in the United States in the mid-
1800s in Florida and California. Ninety Because cooking destroys the flavor Vitamins (mg) 123 RE
percent of today’s domestic crop of avoca- of avocados, it is not recommended. Vitamin A 16
dos is grown in California. With a har- Fresh avocados can be sliced and added Vitamin C 0.2
vest of 168,000 tons, the United States is to cooked dishes just before serving. They Thiamin 0.2
the second-largest grower of avocados in can be diced and mixed into salads, Riboflavin 3.8
the world, behind Mexico at 718,000 tons. mashed to use in toppings or dips, puréed Niacin 0.5
to use in cold soups and desserts, or Vitamin B6
Folate 124 μg
Vitamin E 3
Note: A line (–) indicates that the nutrient
value is not available.
158 Part II: Encyclopedia of Foods
Banana
The banana is an elongated, curved, tropical fruit with a smooth outer skin ripen (as most of the starch converts to
that peels off easily when the fruit is ripe. Bananas are harvested while sugar) and are most often consumed raw
still green but may be ripened under controlled conditions before or in desserts such as puddings, pies, and
being delivered to the grocery store. Yellow bananas are fully sweet breads. Banana slices should be
ripe when the skin has small flecks of brown. The flesh dipped into acidulated water (dilute
of the ripe banana has a distinct lemon juice) to prevent browning.
creamy texture and sweet Puréed banana can be added to pancake
fragrance. batter. Because they are rich in tannins,
plantains are bitter and must be cooked
Family Musaceae to be palatable.
Scientific name Musa paradisiaca L.
Common name banana, plantain Nutrient composition
♥ High in vitamin B6 Bananas are high in vitamin B6 and are a
♥ A good source of vitamin C, good source of vitamin C, potassium, and
fiber. Red bananas and plantains are good
potassium, and fiber sources of vitamin A. (See the Appendix,
page 436, for the nutrient content of
Varieties the United States and the second leading plantains.)
fruit crop in the world. The United States
The familiar yellow banana sold in the grows about 4,000 tons of bananas annu- SERVING
United States is the Cavendish variety, ally and imports a total of 1.6 million tons SIZE:
which is 5 to 10 inches in length and annually from South America. Worldwide, 1 medium, raw (118 g)
available all year. Red bananas from Latin India is the largest banana grower, followed
America are slightly wider and are heavier by Africa, where bananas are mostly kept Nutrient Content
and sweeter than yellow bananas. Their for local use.
red skin turns purple when ripe. Manzano Energy (kilocalories) 109
bananas (also called finger or apple A banana tree is technically not a tree, Water (%) 74
bananas) are short and chubby with a but rather a tree-like herb that belongs to Dietary fiber (grams) 3
mild, strawberry-apple flavor. They turn the grass family. It can attain a height of Fat (grams) 1
fully black when ripe. Plantains (also called 10 to 40 feet when fully grown. The banana Carbohydrate (grams) 28
green or cooking bananas), thick-skinned is actually a berry that has been cultivated Protein (grams) 1
bananas that range from green to yellow to have no seeds. The non-woody banana
to brown-black, are a staple food in many stalk develops a flowering stem and seven Minerals (mg) 7
parts of the world. When unripe plan- to nine buds that each sustain one cluster Calcium 0
tains are cooked, they have no banana (hand) of 10 to 20 bananas (fingers). The Iron 0
flavor; however, when cooked ripe, they stalks are cut after producing the fruit, and Zinc 0
have a sweet banana taste and a slightly new stems grow from buds in the rootstock. Manganese 467
chewy texture. Potassium 34
Uses Magnesium 24
Phosphorus
Origin & botanical facts Ripening of green bananas can be hastened 9 RE
by putting the fruit into a paper bag. Ripe Vitamins (mg) 11
Originating in the Malaysian region about bananas can be stored in the refrigerator Vitamin A
4,000 years ago, the banana was not intro- for up to 2 weeks; although the skin turns Vitamin C 0.1
duced to the Americas until the Philadelphia dark brown, the fruit remains edible. Thiamin 0.1
Centennial Exhibition of 1876. Today, the Unripe bananas should not be refriger- Riboflavin 1
banana is the leading fresh fruit sold in ated. Bananas become sweeter as they Niacin 0.7
Vitamin B6 23 μg
Folate 0
Vitamin E
Fruits 159
Berries
Berry is a general term for fruits that are usually small, rounded, and
pulpy with seeds embedded in a juicy flesh. The term is loosely applied
to a range of fruits belonging to vastly diverse botanical families. Aside
from the more popular berries such as the blackberry, blueberry,
cranberry, currant, raspberry, and strawberry, there are a host of
less common species, each with its own distinctive shape, color,
fragrance, and taste. Berries were a staple in the diets of
our hunting-and-gathering ancestors and still play an
important role in the culinary traditions of many
peoples around the world. American Indians used
various types of berries as food, medicine, dyes, and food
preservatives. Early American settlers developed a taste for
the many varieties growing wild in woods and fields of North
America, and they learned to use the berries for food and medicine.
Research has shown that several berries have medicinal properties.
(Cranberries and blueberries help prevent urinary tract infections.)
Most berries contain generous amounts of vitamin C, and some
are a good source of fiber because of the skin and seeds.
Blackberry the Marion (a tart variety). Boysenberries, Blackberries are high in vitamin C, are
loganberries, ollalaberries, sylvanberries, a good source of dietary fiber, and contain
Family Rosaceae and tayberries are hybrids of blackberries ellagic acid, a phytochemical that may help
Scientific name Rubus fructicosus and raspberries. prevent cancer.
(European), Rubus villosus (American) Blackberries are found throughout Blueberry
Common name blackberry, bramble berry, the temperate zones of the world, growing
wild in meadows and at the edge of forests. Family Ericaceae
dewberry, goutberry The bushes flower in spring and bear fruit Scientific name Vaccinium myrtillis
throughout the summer. Borne in loose Common name blueberry
Also called bramble berries because they clusters on stems that grow from the
grow on thorny bushes (brambles), black- canes, the berries change from green to Blueberries, a species native to North
berries range from one-half to an inch red and then to purplish black as they America, grow in shades varying from light
long when mature and are purplish black. ripen. Blackberry bushes are so vigor- blue to dark purple. Round to oval, the
Like raspberries, to which they are related, ously invasive that they are considered a berries have a smooth skin that is somewhat
blackberries are oblong and are made up weed in some areas. waxy and covered with a powdery silver film
of small edible seeds that are encased in
juicy globules adjoining a fleshy base. Plump, deeply colored blackberries
are the most delicious to eat, and immature
The most common varieties of black- red berries are tart. Blackberries are best
berry are the Cherokee (a sweet variety) and used immediately, because they spoil
quickly. They can be lightly covered and
refrigerated for 1 to 2 days. Blackberries can
be eaten fresh; used as a topping for
yogurt, ice cream, and pancakes; tossed
into a fruit salad; puréed to make a dessert
sauce; or made into blackberry pie. About
98 percent of commercially produced
berries are processed into jams, fillings,
juices, wines, and brandies.
160 Part II: Encyclopedia of Foods
Berries
or “bloom.” Blueberries were once called progresses. The berries are very perishable maroon. About one-third of an inch in
star berries because of the star-shaped calyx and easily damaged by improper handling diameter and half-inch to an inch long, the
on the top of each fruit. Cultivated blue- and extreme temperatures. cranberry has seeds that are attached to the
berries can be as large as 3/4 inch in diame- center of the fruit and are surrounded by a
ter, although the “wild” varieties are only Blueberries are one of the most popu- tart white pulp. Also called bounceberries,
1/4 to 1/2 inch in diameter. lar berries in the United States, second because they bounce when ripe, cranberries
only to strawberries. They can be eaten belong to the same family as blueberries
At least 50 species of blueberries, both dried or fresh as a snack food; added to and huckleberries; but unlike these fruits,
cultivated and wild, have been identified. cereals, salads, yogurt, or ice cream; used cranberries are too tart to eat raw.
The two types of cultivated blueberries are as an ingredient in pancakes, muffins,
highbrush and rabbiteye. Highbrush pies, breads, or sauces or as cake topping; Cranberries are divided into three
blueberries, V. corymbosum L., are grown or puréed to make jam or jelly. Although types. The most common is the large
throughout North America, whereas the the blueberry season is short, berries can Vaccinium macrocarpon, grown for com-
rabbiteye varieties, V. ashei Reade, are better be bought in the off-season in frozen, mercial purposes. Vaccinium oxycoccus,
adapted to southern regions of the United canned, or dried form. commonly called the mossberry or small
States. Lowbush (wild) blueberries, V. cranberry, is found wild in some areas.
angustifolium Ait., grow naturally in Maine, Blueberries are a good source of Vaccinium vitis-idaea, or the lingonberry,
Nova Scotia, and Quebec. These plants vitamin C. grows well in very cold climates and is
produce blueberries that are prized for their currently being developed as a crop in
intense flavor. The lowbush (wild) blue- Recent research has shown that blue- several eastern European countries.
berry varieties grow to about 3 feet in berries may help prevent urinary tract
height, whereas the highbush and rabbiteye infection by increasing the acidity of Cranberries grow on a flat, woody,
cultivars can grow to more than 10 feet if urine, which helps destroy bacteria, and evergreen “vine” that thrives in acidic soil.
not pruned. The desirable flavor, color, by preventing bacteria from colonizing Cranberry vines are planted in peat bogs
and texture of today’s cultivars are the result on the bladder walls. prepared in a way that allows the plants
of nearly 100 years of hybridization. to be covered with water to protect them
Cranberry from cold damage. The pink or purple
Blueberries have been used as a source cranberry flowers can be self-pollinated,
of food and folk medicine for thousands of Family Ericaceae but crop yield is much greater when bees
years. Early explorers of North America, Scientific name Vaccinium macrocarpon, are used to facilitate pollination. The
such as Lewis and Clark, noted that berries are borne on short uprights 6 to 8
American Indians smoked the berries to pre- Vaccinium oxycoccus inches in length that rise from a dense
serve them for winter and pounded the Common name cranberry, bounceberry, mass of stems on the soil surface.
berries with beef to make a jerky called pem-
mican. Blueberries were also appreciated lingonberry Cranberries are extensively cultivated
by the early American settlers as both a food for commercial use in the northern states.
and a medicine. Cranberries, which are native to North Massachusetts is the largest producer,
America, are small, smooth-skinned, round followed by Wisconsin, New Jersey,
The blueberry plant is a compact, berries that are glossy deep red to red- Washington, and Oregon. Cranberry
woody shrub that is related to the bilberry, cultivation is also common throughout
cranberry, and huckleberry. Blueberries Canada. Harvested between Labor Day
grow in clusters, but because the berries and Halloween, cranberries enjoy their
ripen at different times, they must be peak market season from October
handpicked to harvest the best of the early through December.
fruit. Later, a harvesting machine is used
to gently shake each bush so that only the The Pilgrims dined on cranberry
ripe berries fall off. The blueberry sea- dishes at the first Thanksgiving in 1621.
son lasts only from mid-April to late Once only a traditional holiday food,
September, beginning in the southern cranberries are now consumed through-
states and moving north as the season out the year as juice drinks, dried snacks,
sauces, and relishes. Because of their sour
Fruits 161
taste, they must be combined with sweet Currants are categorized by their leaves resemble those of the maple tree
foods such as sugar or orange juice to color. Common red currants include the in shape, but they are pale green on black
make them palatable. Only about 10 per- Red Lake, a mild-flavored, bright-red currant bushes and dark blue-green on
cent of the commercial crop is sold fresh; berry, and the Perfection, a medium to red currant plants. Some varieties are
the rest is processed into juice or canned large, flavorful variety. The White upright, and others spread. The self-
cranberry sauce. Imperial, a small, round, white berry that fertilizing flowers that give rise to red
grows on a spreading bush, has the lowest currants are green, and those that
Cranberry juice cocktail is considered acid content of any currant. The most produce black currants are pink. Plants
effective for preventing or treating urinary common pink currant is the Gloire des are generally pollinated by insects. The
tract infections, in part because of its high Sablons, an ancient French variety with berries, averaging about a fourth of an
acidity and its ability to inhibit bacteria pink flesh and colorless skin. The inch in diameter, hang in clusters from
from adhering to the lining of the urinary Boskoop is a well-flavored black currant, delicate, drooping stems called strigs.
tract. produced on a vigorous, upright bush. The Currants prefer cold climates, heavy,
Willoughby is a mild, black Canadian moist, enriched soil, and full sun or light
Fresh cranberries are a good source of currant that is hardy to cold and sun and shade. Although they can be propagated
vitamin C. In addition, they contain bio- resists mildew. by seed in the spring or by cuttings in
flavonoids, plant pigments with antioxi- the early fall, bushes grown from seed
dant properties. Currants appear to have originated in produce no fruit for 2 to 3 years.
northern Europe, northern Africa, Siberia, Pruning to remove wood that is more
Currant and in the Western Hemisphere, where than 3 years old encourages the growth
they were eaten by American Indians well of new shoots.
Family Saxifragaceae before their first contact with Europeans.
Scientific name Ribes rubrum, Ribes American Indians historically have used Black currants are harvested selectively
currants for both food and medicinal as they ripen and before they shrivel and
vulgare, Ribes petraeum, Ribes sativum, purposes. The Coast Salish Indians of fall from the bush. Red and white cur-
Ribes nigrum, Ribes ussuriense Vancouver Island boiled the fruit and dried rants are pulled by the cluster to avoid
Common name currant (red, pink, white, it into rectangular cakes for use as a win- damaging the delicate fruit. If the berries
black, and Asian) ter food. The Woodlands Cree Indians are going to be used for jams or jellies,
used currant jam as a condiment for fish, they must be picked before they ripen
Currants are small, spherical berries with meat, and bread. Before 1550, the English fully because that is when the fruit pectin
thin, translucent skin that can be red, pink, called this fruit ribes, a name of ancient levels are highest. Berries grown for eat-
white, or black. They have a soft, juicy Indo-European origin. Subsequently, the ing are allowed to ripen on the bush for
pulp that contains several edible seeds. berries came to be called currants, a word several weeks after achieving full color.
The flavor of currants varies from slightly derived from the berry’s resemblance to A mature currant bush can produce up
to exceedingly tart. True currants are not the dried Greek raisins that are made from to 4 quarts of fruit each year.
to be confused with the zante currant, a small seedless grapes. English and
variety of small, dried grape (raisin). European colonists in the Americas found Because of their tartness, currants,
currants growing wild in woods and fields particularly black currants, are rarely eaten
and quickly developed a taste for them. as fresh fruit. Instead, they are made into
Today, currants are commonly cultivated jams and jellies or used in pies and sauces.
in Europe, Canada, New Zealand, and the Black currants are sometimes soaked in
United States. Europeans and Canadians brandy or made into wine, sometimes
seem to prefer black currants, and the less mixed with honey and spirits. Black cur-
tart red and white varieties are more pop- rants are the basis for the French liqueur
ular among Americans. crème de cassis. An infusion of the young
leaves of the black currant shrub makes
Currant plants are fast-growing, a drink similar to green tea.
deciduous, perennial shrubs that can
reach 5 feet in height and width. Their Currants are high in vitamin C. Black
currants are a good source of potassium.
162 Part II: Encyclopedia of Foods
Berries
Elderberry feet in height, or as a small tree, up to 20 The fruit consists of a translucent skin
feet in height, with hollow stems that tightly surrounding a white pulp that
Family Caprifoliaceae support large compounded leaves. Ideal encloses several small seeds. The berries
Scientific name Sambucus canadensis, growth conditions include rich, sandy range from a fourth to an inch in diameter.
soil and direct sunlight or medium shade.
Sambucus coerulea The plant can be found growing wild in Most varieties of gooseberry available
Common name elderberry meadows or pastures or along roadsides. in the United States are hybrids of the two
The plant produces sprays of small, white main species, European and American.
Elderberries are tiny berries that range flowers, up to 6 inches in diameter, that The fruits of the European variety are
from purple-red to blue and purple-black. give way to large clusters of berries, 6 to about 1 inch in diameter. The American
9 inches wide. variety is smaller and rounder and is pink
The elderberry tree is an American to purplish-red when mature.
version of the common elder tree that is found Because of the tartness of the fresh
on European, Asian, and northern African fruit and a toxic alkaloid that is contained The European gooseberry is native
soils. The eastern elderberry Sambucus in the seeds (which is destroyed by heat), to the Caucasus Mountains and northern
canadensis and the Western Sambucus the berries are always cooked before Africa, and the American variety is native
coerulea are two common varieties. eating. Alternatively, the berries can be to the northeastern and north central
added to pies or made into jam or wine. regions of the United States. Gooseberries
The elder tree, which belongs to the have been cultivated in Europe since the
honeysuckle family, has been around for Elderberries are high in vitamin C, 15th century. The plants are very resis-
centuries and may date back to the Stone fiber, and bioflavonoids, plant pigments tant to cold temperatures and grow well
Age. The Egyptians harvested its flowers with antioxidant properties. in cool, temperate climates.
and extracted their essence to use as
medicine and to beautify the skin. In the Gooseberry Gooseberry plants are small, decidu-
Middle Ages, it was believed that the elder ous, woody shrubs, about 4 to 5 feet in
tree was home to witches and that cut- Family Saxifragaceae height, with prominent thorns at the
ting it down would create trouble by Scientific name Ribes hirtellum (American nodes. The fruits are produced along the
disturbing those residing in the branches. stems singly or in small groups of two to
In contrast, the Russians and the English gooseberry), Ribes grossularia (European four. The fruits generally drop from the
believed that the elder tree warded off evil gooseberry) shrub when they are overripe.
spirits. Hence, it was considered good Common name gooseberry
luck to plant an elder tree near one’s Because of their tartness, gooseberries
home. The Sicilians believed that sticks Gooseberries are round fruits that vary are usually cooked with sugar and not
of elder wood could kill snakes and drive from white to yellow, green, pink, red, eaten fresh. This tart but versatile berry
away thieves. purple, and nearly black. The color of can be used by itself or blended with other
the fruit is most intense in full sunlight. fruits to make pies, jams, or jellies.
The plant is an evergreen that lives Gooseberry sauce prepared from under-
either as a large shrub, no more than 12 ripe berries complements such dishes as
roasted goose or duck. Gooseberries are
also made into wine or vinegar. For
desserts, the larger, thinner-skinned,
sweeter types are picked when fully ripe.
The European gooseberry is usually pre-
ferred to the American type.
Gooseberries are high in vitamin C
and are a good source of fiber and
bioflavonoids, plant pigments with
antioxidant properties.
Fruits 163
Mulberry which are the essential food for silkworms. from the stem, the core remains behind,
The white mulberry became naturalized leaving a hollow cavity in the fruit.
Family Moraceae in Europe, and both the trees and the silk- Raspberry varieties are distinguished by
Scientific name Morus species worms were introduced to the United color. Red berries are the most common
Common name mulberry States in early colonial times in an attempt and popular, black raspberries are some-
to start a silk industry. what smaller and less round, and golden
Botanically, the mulberry is not a berry berries, which are available only in limited
but a collective fruit. After the flowers Mulberries can be eaten raw or used to quantities, can vary from yellow to orange,
are pollinated, they and their fleshy bases make jams, jellies, sorbet, ice cream, frozen amber, and even white. Raspberries are
swell and become succulent and full of meringue, pudding, and sauces. Slightly fragrant and sweet, with a slight tartness.
juice, like the drupes of a blackberry, unripe, tart berries are best for making pies The raspberry is sometimes considered
which the mulberry resembles in size and and tarts. Mulberries also make an the most intensely flavored of the berry
shape. interesting wine and are excellent as dried family.
fruits. In medieval England, the berries
There are three principal species, the were puréed to make murrey, which was Traces of wild raspberries have been
names of which refer not to the color of added to spiced meats or used as a pudding. found at prehistoric sites in Asia, and
the fruit but to the color of the buds. The American Indians used wild raspberries
black mulberry (M. nigra) is native to Mulberries are high in vitamin C. medicinally. Red raspberries have been
western Asia and has been grown in cultivated in Europe for more than 400
Europe and the Middle East since ancient Raspberry years, brought home by Crusaders who
times for its fruits. Large, juicy, and bluish found them growing in the Mount Ida
black, the black mulberry is no doubt the Family Rosaceae region in Turkey. During the 18th
most flavorful, with its refreshing com- Scientific name Rubus idaeus, Rubus century, the cultivation of raspberries
bination of sweetness and tartness. The improved, and by the 19th century, they
American, or red, mulberry (M. rubra), strigosus were being grown widely throughout
indigenous to the eastern United States, Common name raspberry Europe and North America. By the 1860s,
grows wild from Massachusetts to the Gulf more than 40 varieties were known. Today,
Coast. Usually a deep red-purple, the red Raspberries are small aggregate fruits, about 90 percent of all domestic rasp-
mulberry is not as tasty as its black cousin. composed of numerous, small drupelets, berries are grown in Oregon, Washington,
The white mulberry (M. alba) is the least each containing a small seed and and California, with some imported from
tasty of the three, with an unpleasant clustering together around a central core. Canada and Chile during the off-peak
sweetness that lacks the pleasing tartness They range from a half to an inch or more season.
of the black mulberry. The plant is native in diameter. When the berry is picked
to eastern and central China, where the Raspberries are thorny, perennial
tree has long been cultivated for its leaves, 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 produc-
ing 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 har-
vest 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 water
164 Part II: Encyclopedia of Foods
Berries
and become mushy, but they can be rinsed are pollinated. The real fruits are the 200 nights. The flowers, usually white but
quickly just before serving. Whole berries seeds, called achene, that cover the berry’s sometimes pink, give rise to berries that
can be frozen for up to 1 year. surface. The plant itself is a low-grow- ripen about a month after the blossoms
ing perennial that produces horizontal form. Most varieties of strawberry con-
Fresh raspberries make a delicious top- runners, or stolons, that spread out from tinue to bloom and produce fruit
ping for cereals, pancakes and waffles, the base and take root to form new plants. throughout the harvest season. The fruit
yogurt, puddings, cake, and ice cream; a is picked at the peak of its freshness and
colorful, sweet addition to fruit or green The hundreds of varieties of straw- does not ripen after harvesting. Because
salads; and an excellent snack eaten right berries in the United States, which vary in strawberries are easily bruised, they are
out of hand. They can be preserved in size, color, and taste, are distinguished carefully hand-picked, sorted, and packed
brandy or syrup or added to vinegar to make primarily by their locale. Some California in the field and then rushed to cooling
a delicious salad dressing. Raspberries make varieties include Chandler, Selva, facilities. They are stored for only 24
wonderful tarts, jams, jellies, compotes, Seascape, and Camaroso. Florida vari- hours before being shipped in refrigerated
wine, and beer and are an elegant addition eties include the Florida 90, with large, trucks to markets.
to champagne and punch. Cooked rasp- red, flavorful fruit; the Tioga, a large,
berries, mixed with a touch of lemon or vigorous plant with medium-quality In California, where strawberries have
orange juice to enhance their color, make berries; the Florida Belle, a disease-resis- been cultivated since the early 1900s, the
a tasty sauce for chicken and fish dishes. tant variety with red, conical fruit; and fruit grows 10 months of the year, from
the Sequoia, with high-quality fruit that January through November; the peak
Raspberries are high in vitamin C and tends to be soft when ripe. season falls between April and June. In
are also a good source of both soluble and fact, California produces more than 80
insoluble fiber. Strawberries, which are native to percent of all domestic strawberries, about
Europe and North and South America, 1 billion tons per year. In Florida, the
STrawberry thrive in temperate zones throughout the second-largest producing state, straw-
world and have a history more than 2,000 berries are grown in the winter months
Family Rosaceae years old. Wild strawberries, which are only, and Oregon cultivates berries mostly
Scientific name Fragaria vesca, Fragaria smaller but more fragrant and flavorful for frozen products. Although other states
than cultivated varieties, grew in Italy as produce strawberries, they usually are
americana early as the 3rd century B.C. American available only in the warm summer months
Common name strawberry Indians are known to have cultivated for local markets. Some strawberries are
strawberries by the 17th century to eat also imported from Mexico and New
The sweet, juicy, bright-red strawberry fresh and also dried and added to winter Zealand.
is actually not really a fruit in the soups. They also used them medicinally,
botanical sense but a swelling of the to make dyes, and as preservatives for The freshness and flavor of strawber-
plant’s stalks that occurs after the flowers other food. In the early 18th century, the ries can be preserved if they are not
French developed larger strawberries by washed until just before they are to be eaten.
crossing two wild varieties. These plants Fresh strawberries are most frequently
are believed to be the source of the large served sliced over small shortcakes, topped
cultivated strawberries we enjoy today. with whipped cream; used as a garnish
for appetizer and cheese platters; or added
Although the source of the name to fresh fruit tarts. Whole, long-stemmed
“strawberry” is unknown, it may derive strawberries dipped in chocolate make an
from the practice of placing straw around elegant dessert. Strawberries are also
the plants for protection, from the added to rhubarb pies and made into pre-
runners that the plant sends out, or from serves. Mixed in a blender with low-fat
the Anglo-Saxon verb “to strew,” which milk or yogurt, honey, and other fruits,
could have led to names such as strea- they make a refreshing, nutritious shake.
bergen, streberie, straibery, and, finally,
the English strawberry. Strawberries are high in vitamin C.
Strawberries prefer well-drained,
moist, sandy soils, warm days, and cool
Fruits 165
SERVING
SIZE:
1/2 cup
Nutrient Content
Black- Blue- Cran- Currant Elder- Goose- Mul- Rasp- Straw-
berry berry berry (red) berry berry berry berry berry
Energy (kilocalories) 37 41 23 31 53 33 30 30 22
88 87 92
Water (%) 86 85 87 84 80 88
1 42
Dietary fiber (grams) 4 2 2 2 5 3 0 00
7 75
Fat (grams) 0 0 0 0 00 1 10
Carbohydrate (grams) 9 10 6 8 13 8
Protein (grams) 1 0 0 1 01
Minerals (mg) 23 4 3 18 28 19 27 14 10
Calcium 0 0 0 1 10 1 00
Iron 0 0 0 0 00 0 00
Zinc 1 0 0 0 –0 – 10
Manganese
Potassium 141 65 34 154 203 149 136 93 120
Magnesium 14 4 2 7 4 8 13 11 7
Phosphorus 15 7 4 25 28 20 27
7 14
Vitamins (mg) 12 7 2 7 44 22 2
Vitamin A (RE) 15 9 6 23 26 21 25 82
Vitamin C 15 41
Thiamin 0 0 0 0 0.1 0 0
Riboflavin 0 0 0 0 00 0.1 00
Niacin 0 0 0 0 00 0 0.1 0
Vitamin B6 0 0 0 0 0.2 0.1 0 10
Folate (μg) 24 5 1 4 4 5 4 00
Vitamin E 1 1 0 0 10 0 16 13
00
Note: A line (–) indicates that the nutrient value is not available.
166 Part II: Encyclopedia of Foods
Breadfruit
Breadfruit is a large oblong or round fruit, 8 to 10 inches in diameter and up to in a cool area. Like squash or potatoes,
10 pounds in weight, with a thin, bumpy skin that turns green-brown to yellow breadfruit can be peeled and boiled,
as the fruit ripens. The meat is cream-colored, mealy, and starchy steamed, baked, grilled, stir-fried, or made
in texture, and it is blandly sweet, similar to the potato. into a salad resembling potato salad. It
Thus, it is not eaten as a fruit but as a high- also can be preserved through fermenta-
carbohydrate vegetable. Mature breadfruit tion. In Hawaii it is sometimes pounded
is dark, dull, greenish brown, with into a paste called “ulu poi.” (Hawaiian
stains on the surface from the milky poi usually is made from taro root.)
sap that is exuded by the fruit. Despite its name, it is not used to make
bread. In the Pacific, the sap and wood
Family Moraceae (fig or mulberry) of the breadfruit plant have various non-
Scientific name Artocarpus communis, culinary uses. Breadfruit is sold fresh in
some ethnic markets or specialty stores, or
Artocarpus altilis it is sometimes available canned.
Common name breadfruit
it ripens, becomes overly sweet, and falls Nutrient composition
♥ High in vitamin C and dietary fiber to the ground.
♥ A good source of potassium Breadfruit is high in vitamin C and fiber
Breadfruit grows in hot, wet, tropical and is a good source of potassium.
Varieties lowlands, tolerating a variety of well-
drained soils. The fruit is propagated from SERVING
On the island of Maui in Hawaii, almost shoots that develop from the tree’s roots, SIZE:
100 varieties of breadfruit, called “ulu,” or from root cuttings themselves. The 1/4 small (96 g)
are grown at Kahanu Gardens of the tree produces an extensive root system,
National Tropical Botanical Garden. so it must be planted where it will have Nutrient Content
room to grow. It does not transplant
Origin & botanical facts easily. Trees bear fruit 5 to 7 years after Energy (kilocalories) 99
the shoots are planted, and generally two Water (%) 70
Native to the Pacific, particularly Polynesia crops of fruit mature during the year, once Dietary fiber (grams)
and southeast Asia, the beautiful, smooth- between April and June, and once Fat (grams) 5
barked breadfruit tree grows to about 60 between October and January. Carbohydrate (grams) 0
feet tall, with dark-green, palmate leaves Protein (grams) 26
up to 3 feet long. Breadfruit was very Breadfruit must be harvested by hand, 1
important in the lives of early Polynesian by climbing the tree and cutting or snap- Minerals (mg)
people, who carried it with them in their ping off the stem close to the branch. If Calcium 16
canoes and planted trees wherever they knocked from the tree, bruises will cause Iron 1
settled throughout the Pacific Islands. In rapid softening. Because individual bread- Zinc 0
Hawaiian tradition, breadfruit is a symbol fruits do not develop at the same rate, Manganese 0
of creation and of the creator’s generosity each tree must be harvested several times Potassium
and love. Today, however, the largest pro- during the season. Magnesium 470
ducers of breadfruit are the Caribbean Phosphorus 24
Islands. Uses 29
Vitamins (mg)
Each breadfruit actually is composed Breadfruit that is slightly soft with a Vitamin A 4 RE
of thousands of small fruit growing yellow to tan rind and no bruises should Vitamin C 28
together around a core. Breadfruit is gen- be chosen. The fruit can be stored up to Thiamin
erally picked while it is firm and before 10 days if wrapped in plastic and placed Riboflavin 0.1
Niacin 0
Vitamin B6 1
Folate 0.1
Vitamin E 13 μg
1
Fruits 167
CALAMONDIN
Calamondin, also called “acid orange,” is a citrus fruit resembling a miniature
orange. It is a slightly oblong fruit about 1 to 1.5 inches in diameter. The edible
peel is smooth and tender and varies in color, ranging from yellowish green when
premature to deep orange when ripe. The flesh
is juicy and orange and forms a segmented
crown around a small semi-hollow
axis. Calamondin contains a
small number of seeds with
green cotyledons. The fruit
is extremely sour but can
also be very bitter if picked
before maturity.
Family Rutaceae
Scientific name Citrofortunella mitis
Common name calamondin
♥ No nutritional information is available
Varieties
Calamondin is one of several hundred Origin & Botanical facts Uses
subspecies of the genus Citrus. It belongs
to the family that includes lemons, limes, Calamondin is a native of the Philippines Aside from its use as a garnish, cala-
and kumquats. Cross-breeders believe but has its origin in China. The fruit mondin is appreciated for its distinctive
that it may be a hybrid of lime and man- was brought to Florida from Panama via flavor. The entire fruit, except for the
darin. Others think it resembles a cross Chile in the late 1800s. It is cultivated in seeds, can be consumed. The fruit is best
between the kumquat and the tangerine. Florida and in California and is mostly used within a week of harvesting when it
It is a close relative to the “kalamansi,” recognized for its ornamental value. is still green. Once it reaches deep yellow,
also known as “musk lime,” which is used According to ancient Chinese beliefs, a it must be kept refrigerated to retain its
extensively in southeast Asian cuisine. flourishing calamondin tree will bring crispness and aroma. The fruit can be
good luck to the household. Unlike kept refrigerated up to 2 weeks. This tiny
many of its cousins in the citrus family, it fruit releases a highly acidic (almost caustic
is able to withstand mild cold tempera- in taste) juice that works wonderfully as
tures. However, it thrives best in filtered a flavor enhancer in a variety of dishes,
sunlight and acidic soil at temperatures from fish to noodles, soups, sauces, and
ranging between 60° and 85° Fahrenheit. desserts. It also is used to make preserves.
Excess moisture may damage its roots. Calamondin juice serves as a base in many
The dwarf tree produces very decorative, beverages.
fragrant white flowers about an inch in
diameter, and it is valued as an ornamen-
tal houseplant whose beauty lasts through
the year. Its golden fruits can take up to
12 months to mature and ripen.
168 Part II: Encyclopedia of Foods
CARAMBOLA
The carambola is an oval to elliptical fruit with a thin, shiny, waxy surface and a are often used as garnishes for light summer
greenish yellow skin. Its length ranges from 2 to entrées. Rubbing a very small amount
6 inches with four to six prominent vertical lobes of salt onto the exposed flesh will prevent
(cells) that result in star-shaped slices when cut the darkening that is caused by exposure
crosswise. The flesh is light to dark yellow, to the air. Other uses for the fruit include
crunchy, juicy, and translucent. The flavor pickling, adding it to salsa and salads,
resembles a blend of the flavors of many puréeing it for chutney, grilling it on
fruits. Up to 12 small, thin, edible seeds are skewers with seafood or chicken, using it
contained in each fruit, enclosed by a thin as a garnish, and adding it to puddings,
gelatinous pocket. tarts, stews, and curries. In Hawaii,
carambola juice is mixed with gelatin,
Family Oxalidaceae sugar, lemon juice, and boiling water to
Scientific name Averrhoa carambola make sherbet.
Common name starfruit, carambola, star
leaves are compound structures composed Nutrient composition
apple of smaller ovoid to oblong leaflets. The
leaves are spirally arranged on the branch Carambolas are high in vitamin C and
♥ High in vitamin C and are sensitive to light and sudden are a good source of vitamin A (beta-
♥ Good source of vitamin A movements (they fold up during the night carotene). The fruit is also a good source
or when the tree is abruptly shaken). of dietary fiber.
(beta-carotene) and fiber Although classified as a subtropical plant,
the tree can tolerate short periods of frost SERVING
Varieties with little damage. SIZE:
1, raw (127 g)
Two types of carambola are available: the If picked before ripening, green
tart varieties and the sweet. The leading carambola fruit eventually turns yellow. Nutrient Content
commercial variety, the Arkin, is sweet However, the fruit is sweetest if allowed
and has a bright-yellow to yellow-orange to ripen on the tree. Energy (kilocalories) 42
skin and flesh. Another common variety Water (%) 91
is the Golden Star, a fruit that is slightly Uses Dietary fiber (grams)
larger than the Arkin and mildly tart. Fat (grams) 3
Other varieties include the Fwang Tung, Carbohydrate (grams) 0
Hoku, Kaiang, Maha, Sri Kembanqan, Protein (grams) 10
Wheeler, Thayer, and Newcombe. 1
Minerals (mg)
Origin & botanical facts Carambolas are easily damaged, and it is Calcium 5
best to choose fruits that are firm and Iron 0
The carambola has been cultivated in shiny. The fruit can be refrigerated in a Zinc 0
southeast Asia for many centuries and is moderately humid area for about 3 weeks Manganese 0
thought to have originated in what is now without damage or loss in fruit quality. Potassium 207
Sri Lanka or in Malaysia. The carambola When transferred to room temperature, Magnesium 11
was introduced into Florida around 1887, fruits that have been picked before fully Phosphorus 20
and later Hawaii. Currently, the major ripe will turn yellow. The sweet variety is
suppliers worldwide include Taiwan, generally eaten fresh, either whole or sliced. Vitamins (mg) 62 RE
Malaysia, Guyana, India, the Philippines, Juiced, preserved, dried, and canned ver- Vitamin A 27
Australia, and Israel. sions also are available. The tart variety Vitamin C
is used for making jams. Before the fruit Thiamin 0
The carambola tree is a slow-grow- is served, the darker edge of the cells (or Riboflavin 0
ing, short evergreen (25 to 30 feet high ridges) should be removed and the fruit Niacin 1
and 20 to 25 feet wide) that can be single- sliced crosswise. The star-shaped sections Vitamin B6 0.1
trunked or multitrunked. Carambola Folate 18 μg
Vitamin E 0
Fruits 169
Cherimoya
The cherimoya is a large compound fruit, about 4 to 8 inches long and weighing and should be stored in the refrigerator
up to 6 pounds, with a conical or heart shape. Its relatively thin skin may be for no more than 1 to 2 days. Care
smooth with fingerprint-like markings or covered with scale-like overlapping should be used when handling the fruits,
lobes. The fruit can be green or bronze, because cherimoyas are very fragile. The
turning almost black as it ripens. fruit is best served chilled. The ripe fruit
The fragrant, juicy white flesh is is cut in half or quartered and the flesh
strewn with black, almond-shaped spooned out, cubed, or sliced and added
seeds, has the texture of firm to fruit salads. The pulp also can be puréed
custard, and has a flavor resembling and used as a topping for puddings and
a mixture of pineapple, papaya, frozen desserts or made into refreshing
and banana. sorbets, ice creams, or milk shakes. The
fruit itself also can be served frozen.
Family Annonaceae not pruned. The large, dark-green leaves
Scientific name Annona cherimola have velvety undersides and prominent Nutrient composition
Common name cherimoya, custard apple veins. Cherimoya trees can grow in a wide
range of soil types but seem to grow best The cherimoya is a good source of vita-
♥ A good source of vitamin C in well-drained, medium soil of moderate min C and provides some dietary fiber.
♥ Provides some dietary fiber fertility. They do not flourish in hot, humid
climates, but prefer sunny exposure, light SERVING
Varieties coastal air, and cool nights. The trees can SIZE:
tolerate a light frost and require some 1/8 (68 g)
Of the more than 50 varieties of cheri- chilling to produce well.
moya, most were developed in California. Nutrient Content
The Bays, from Ventura, California, is a Cherimoyas generally are propagated
medium-sized fruit with a lemony flavor, by seed or grafting. A tree grown from Energy (kilocalories) 64
and the Booth, which tastes like papaya, seed will produce fruit after 5 or 6 years, Water (%) 74
is one of the hardiest. but grafted trees will produce fruit in 3 Dietary fiber (grams)
to 4 years. The greenish brown flowers Fat (grams) 2
Origin & botanical facts of the cherimoya tree open first as female Carbohydrate (grams) 0
flowers for 36 hours, and later as male Protein (grams) 16
As with other members of the Annonaceae flowers. However, they usually are hand- 1
family (such as atemoya, soursop, and pollinated. The fruits are clipped from
sweetsop), the cherimoya is believed to the tree while they are still firm, because Minerals (mg) 16
have originated in the inter-Andean valleys they usually crack open and decay if left Calcium 0
of Ecuador, Colombia, and Peru. The seeds to ripen on the tree. Iron –
were brought to California in 1871 and Zinc –
planted in the area of Carpinteria, south Uses Manganese –
of Santa Barbara. Today, cherimoyas are Potassium –
grown in many parts of the tropical and Because the pulp of the cherimoya is the Magnesium
subtropical world, including El Salvador, only edible portion, the peel and seed Phosphorus 27
Mexico, Malaysia, the Philippines, and must be removed before eating. Unripe
Vietnam. California is the only North fruits can be ripened at room tempera- Vitamins (mg) 1 RE
American producer of the cherimoya, and ture. Ripe fruits tend to ferment quickly Vitamin A 6
the fruit is not exported to other states. Vitamin C 0.1
Thiamin 0.1
The cherimoya tree is a dense, fast- Riboflavin 1
growing, subtropical or mild-temperate Niacin –
evergreen that can grow to 30 feet tall if Vitamin B6 –
Folate –
Vitamin E
Note: A line (–) indicates that the nutrient
value is not available.
170 Part II: Encyclopedia of Foods
Cherry
Cherry fruits are round with a depression at the stem. Sweet cherries are usually eaten fresh.
They are a fourth to an inch in diameter They can be used to top ice cream,
and have a smooth, thin skin that adheres yogurt, or pancakes and waffles, or they
to the fleshy pulp. The color of the can be tossed into a fruit salad. Pitted
skin, as well as the pulp, can range sour cherries are used as a pie filling or
from yellow to red to near black, made into delicious compotes and jams.
depending on the variety. Each Candied cherries are an important ingre-
fruit has a hard seed at its center. dient in baked items such as fruitcake and
Black Forest cake. Dried cherries are also
Family Rosaceae available for snacks or to be added to
Scientific name Prunus avium desserts or baked goods.
Common name cherry, sweet cherry
flowering fruit trees such as the peach. Nutrient composition
♥ Sour cherries are a good source Until recently, cherry trees were difficult
to grow in a home garden because of their Sour cherries are higher in vitamin C and
of vitamin C and vitamin A large spread and height: a cherry tree can vitamin A (carotene) than the sweet varieties.
(carotene) reach 40 feet in height. This problem They also contain terpenes, phytochemicals
has been eliminated by the development that may help prevent cancer. (See the
♥ Contain terpenes, phytochemicals of new self-fertilizing hybrids that reach Appendix, page 434, for the nutrient con-
no more than 6 to 8 feet in height. tent of sour cherries.)
that may help prevent cancer Cherry trees provide a spectacular display
of white or pink blossoms in spring, and SESRIVZIEN: G1/2 cup sweet cherries
Varieties some varieties are grown purely for their (73 g)
ornamental value.
Cherries are categorized as “sweet” or Nutrient Content
“sour” according to their flavor. Bing and Domestically grown cherries are avail-
Lambert are popular dark-red, sweet able only from late May through early Energy (kilocalories) 52
cherries. Rainier and Royal Ann are sweet August. After August, cherries that Water (%) 81
varieties that are golden with a slight appear in the market often have been kept Dietary fiber (grams)
touch of red. Sour cherries are smaller, in cold storage. In addition, small quan- Fat (grams) 2
softer, and more globular, and the best- tities are imported from Chile and New Carbohydrate (grams) 1
selling varieties are Early Richmond, Zealand during the off-season. Protein (grams) 12
Montmorency, and Morello. 1
Minerals (mg)
Origin & botanical facts Calcium 11
Iron 0
Named after the Turkish town of Cesarus Uses Zinc 0
where they were first cultivated, cherries Manganese 0
are believed to have originated in north- When selecting cherries, choose those Potassium
eastern Asia. They were mentioned by that are firm, bright, and shiny. Soft or Magnesium 162
Theophratus, a Greek philosopher and shriveled fruits with darkened stems are Phosphorus 8
naturalist, in the History of Plants, written a sign of old age or poor storage condi-
in 400 B.C. Currently, the United States tions. After purchase, cherries should be Vitamins (mg) 14
produces about 90,000 tons of cherries covered and refrigerated if not used Vitamin A
annually, with Washington, Oregon, immediately, because they tend to absorb Vitamin C 15 RE
Idaho, and Utah producing 70 percent odors. Fresh cherries can be stored in the Thiamin 5
of the nation’s crop. Worldwide, Europe refrigerator for up to 1 week or frozen for Riboflavin 0
is the leading producer. up to 1 year. Niacin 0
Vitamin B6 0
Cherries are related to other deciduous Folate 0
Vitamin E 3 μg
0
Fruits 171
Coconut
The coconut is the fruit of the coconut palm. Roughly oval, the fruit is up to 15 aged coconut in recipes. Grated fresh
inches long and 12 inches wide. Each coconut has several layers: a smooth outer coconut can be refrigerated tightly sealed
covering; a fibrous husk; a hard, brittle, dark-brown, hairy shell with three up to 4 days or frozen up to 6 months.
indented “eyes” at one end; a thin brown skin; the edible Coconut milk and cream are made by
fleshy white coconut meat inside this skin; and the heating water and shredded fresh or des-
clear coconut “milk” at the center. The unripe iccated coconut. Both coconut milk and
coconut is usually green, although some cream are used in cooking and in prepar-
varieties have a yellowish covering. ing drinks. Dried coconut meat, called
copra, is pressed to extract coconut oil.
Family Arecaceae or Palmaceae
Scientific name Cocos nucifera Nutrient composition
Common name coconut
Coconut meat provides some fiber but is
♥ High in saturated fat high in fat, a substantial amount of which
is saturated fat. Coconut oil has the
Varieties fruit when it is about 7 years old. The dubious distinction of being one of the
fruits are produced in clusters near the most highly saturated of all plant-based
There are several types of coconut palm, base of the leaf fronds at the rate of about oils and is best consumed in limited
varying from genetically engineered dwarf 50 per year. Thus, during its lifetime of amounts.
varieties to the familiar tall varieties, which 70 to 100 years, the coconut palm
attain heights of 80 to 100 feet. produces thousands of fruits. Fresh SERVING
coconuts are available year-round, with SIZE: 1 piece, raw
Origin & botanical facts the peak season from October through (1 1/4 x 1 in.) (23 g)
December. Coconuts that are available
The coconut palm is found throughout for sale in the United States almost always Nutrient Content
the tropics, although experts believe it is have the two outer layers removed. Upon
a native of the West Pacific and Indian ripening, the flesh of the coconut trans- Energy (kilocalories) 80
Ocean islands. It is cultivated in the hot, forms from a translucent yellow gel to a Water (%) 47
wet lowlands of South and Central firm, white meat. Dietary fiber (grams)
America, India, and Hawaii and through- Fat (grams) 2
out the Pacific Islands. Because this palm Uses Carbohydrate (grams) 8
tolerates brackish soils and salt spray, it Protein (grams) 3
is typically found along tropical, sandy When selecting coconuts, choose those 1
shorelines. In the United States, the that are free from cracks and heavy for Minerals (mg)
coconut palm is found in Hawaii, the their size and sound full of liquid when Calcium 3
southern tip of Florida, Puerto Rico, and shaken. The “eyes” should be dry and Iron 1
the Virgin Islands. clean. Unopened coconuts can be stored Zinc 0
at room temperature up to 6 months.The Manganese 0
The coconut palm is tall and slender, coconut is opened by piercing two of the Potassium 80
with a cluster of leaves at the top of a eyes. The thin, slightly sweet coconut Magnesium 7
slightly curved trunk. The tree has a water inside the nut can be mixed with Phosphorus 25
swollen base and a strong, flexible, ringed lemon or lime juice and used as a
trunk. The yellowish green, pinnate, beverage. Chunks of ripe coconut meat Vitamins (mg) 0 RE
compound leaves that form the crown can be grated or chopped and eaten Vitamin A 1
are 15 to 17 feet in length, made up of directly or substituted for dried, pack- Vitamin C 0
lanceolate leaflets that can reach lengths Thiamin 0
of 3 feet. The tree typically begins to bear Riboflavin 0
Niacin 0
Vitamin B6 6 μg
Folate 0
Vitamin E
172 Part II: Encyclopedia of Foods
Date
The date is a small, oblong fruit of the date palm tree that grows in clusters of as because fresh dates are rather wrinkled,
many as 200. The mature date is approximately 2 inches long and 1 inch wide and both types are usually packaged in
and has a somewhat wrinkled skin and a cellophane. Covered and refrigerated,
single, central pit. Dates can be both types should keep indefinitely.
yellow to orange, red, green,
or brown. Fresh dates can be eaten as a snack or
chopped and added to dry and cooked
Family Palmaceae cereal, yogurt, puddings, breads and
Scientific name Phoenix dactylifera L. muffins, cookies, and ice cream. Middle
Common name date Eastern recipes include dates in stews,
poultry stuffing, and pilafs.
♥ A good source of fiber
Nutrient composition
Varieties
One serving of dates provides minimal
Fresh dates are classified as “soft,” “semi- fruit’s scientific name, dactylifera. amounts of vitamins and minerals, but
soft,” and “dry,” depending on their mois- Dactylifera means “the finger-bearer,” an dates are a good source of dietary fiber.
ture content. The most common type is apt description of the date palm, with its
“semisoft,” a well-known example of brown bunches of finger-like fruit. SERVING
which is the large, flavorful Medjool from SIZE:
Morocco. Other “semisoft” varieties are Dates were first brought to the 5, dried (42 g)
the firm-fleshed, amber Deglet Noor and Americas in the 18th century by Spanish
the small, golden Zahidi. The Barhi, missionaries, who planted date palms Nutrient Content
Khadrawy, and Halawy are “soft” dates. around their missions. Some of these
“Dry” varieties contain relatively little original trees still stand in southern Energy (kilocalories) 114
moisture when ripe. Thus, the term “dry” California and in Mexico. Today, Water (%) 22
does not mean “dehydrated” or “dried.” although the Middle East supplies three- Dietary fiber (grams) 3
fourths of the world’s dates, much of the Fat (grams) 0
Origin & botanical facts American demand is supplied by dates Carbohydrate (grams) 31
from California and Arizona. Seventy- Protein (grams) 1
Dates originated somewhere in the desert five percent of California dates are of the
area that stretches from India to North Deglet Noor variety, but some Medjools Minerals (mg) 13
Africa. Cultivation seems to have begun are grown along the Colorado River. Calcium 0
at least 8,000 years ago, when settlement Iron 0
began along the Jordan River and around The date palm grows to about 100 Zinc 0
the Dead Sea. Archaeological evidence feet in height. The tree itself can thrive Manganese
indicates that cultivation of dates was well in almost any warm climate, but fruit Potassium 271
established by 3000 B.C. in what is now production requires a hot, dry environ- Magnesium 15
Iraq. ment with an underground water supply. Phosphorus 17
Humidity prevents the fruit from setting,
The northern coastal region of the and temperatures below 70° Fahrenheit Vitamins (mg) 2 RE
Middle East was originally called prevent ripening. Vitamin A 0
Phoenicia, a name that may be the source Vitamin C 0
of the early Greek term for the date, Uses Thiamin 0
phoenix. The word “date” appears to Riboflavin 1
have been derived from the Greek The dates most often available in stores Niacin 0.1
daktylos, which is related to part of the are either fresh or partly dehydrated. Vitamin B6 5 μg
These may be difficult to distinguish, Folate 0
Vitamin E
Fruits 173
Durian
The durian varies from olive-green to yellow to brown and can be pendulous, sticky is the best indication that the fruit
round, or oblong. The fruit ranges in length from 20 to 35 cm and can weigh up is ripe. Durian is generally eaten fresh or
to 10 pounds. The semihard shell of the durian is covered with short, pointed made into desserts such as milk shakes, ice
spines that make the fruit difficult to open. The hard shell protects the fruit from cream, or custard. In Indonesia, fermented
bruises and damage when the ripe fruit drops from the tree. The fruit durian is wrapped in palm leaves and
itself is a capsule that divides into served as a popular side dish called
five lobes, or segments, when ripe. “tempoya.” The fruit also is mixed with
Each segment contains one or rice and sugar to make a dessert called
more brown seeds that are “lempog.” In addition, durian seeds can
covered with a thick, creamy, be roasted or cut into slices and fried in
strong-smelling pulp, the edible spiced coconut oil. They are then eaten
part of the fruit. with rice or mixed with sugar to make a
sweet.
Family Bombacaceae Hong Kong, and Taiwan. Nearly all of Nutrient composition
Scientific name Durio zibethinus Murr the small quantity of frozen durian The durian is a good source of vitamin C.
Common name durian exported from Thailand is shipped to the
United States, Australia, and Canada. SERVING
♥ A good source of vitamin C SIZE:
The durian tree can reach a height of 1/4 cup, raw (61 g)
Varieties about 125 feet and may bear fruit twice
a year. The crop is heaviest between June Nutrient Content
In Malaysia, more than 100 durian vari- and August. The fruits take 3 months to
eties have been developed, and they are develop. The yield increases with the age Energy (kilocalories) 89
identified only by number. The better of the tree, beginning with 10 to 40 fruits Water (%) 65
varieties of fruit have a thick, well-flavored during the 1st year, increasing to about Dietary fiber (grams)
pulp with a creamy custard-like consis- 100 fruits during the 6th year, and Fat (grams) 2
tency. The pulp varies from deep cream, commonly reaching a yield of 200 after Carbohydrate (grams) 3
yellow, and orange to a violet-swirled the 10th year. Ripe fruits are usually Protein (grams) 16
yellow. This swirled variety is noted for allowed to fall and are collected daily. 0
its flavor, which alternates between bitter The fruits also may be harvested directly
and sweet. from the tree, a common practice in Minerals (mg) 4
Thailand. Harvested fruits taste better Calcium 0
Origin & botanical facts and have a shelf life of 9 to 11 days, Iron 0
compared with 2 to 5 days when the fruit Zinc 0
Commercial production of durian is con- is allowed to drop from the tree. Manganese 265
centrated in its native Thailand, Malaysia, Potassium 18
and Indonesia. Thailand is by far the largest Uses Magnesium 23
producer of durian, followed by Malaysia Phosphorus
and Indonesia. However, Malaysia is the Durian can be stored at room tempera- 3 RE
largest exporter of fresh durian. Other ture 2 to 5 days. The ripeness of durian Vitamins (mg) 12
southeast Asian countries such as the may be indicated by the emission of a Vitamin A
Philippines also produce durian but on strong, but not sour, smell when a knife Vitamin C 0
a smaller scale and mostly for domestic is inserted into the center of the fruit; Thiamin 0
markets. Fresh durians are usually shipped however, an inserted knife that comes out Riboflavin 0
to nearby countries such as Singapore, Niacin 0
Vitamin B6 –
Folate –
Vitamin E
Note: A line (–) indicates that the nutrient
value is not available.
174 Part II: Encyclopedia of Foods
FEIJOA
The feijoa, also called pineapple guava, is an oval fruit that grows up to about Uses
3 inches in length. It has a thin, waxy, blue-green to olive skin that at times has
a red or orange blush. The flesh is creamy white and somewhat granular and Feijoas should be firm and unblemished.
surrounds a translucent, jelly-like center that encloses 20 to 40 tiny, edible, oblong They should be eaten within 3 to 4 days
seeds. Feijoa has a fairly complex flavor that of purchase or refrigerated up to a month.
is often compared to that of pineapple Feijoas should be peeled before eating,
but also contains hints of strawberry, because the skin is bitter. Immersing the
guava, quince, and mint. peeled fruit in water and fresh lemon juice
keeps it from turning brown. Feijoas
Family Myrtaceae usually are eaten fresh as desserts or used
Scientific name Feijoa sellowiana O. as garnishes or in fruit salads. They can
Common name feijoa, pineapple guava be stewed or baked in puddings, pies, and
pastries or made into jellies and preserves.
♥ High in vitamin C
♥ A good source of folate Nutrient composition
Varieties Feijoas are high in vitamin C and are a
good source of folate.
Most varieties of feijoa cultivated today
originated in Australia, New Zealand, or tree or pruned to form a dense hedge or SERVING
California. The Choiceana from Australia screen. Unpruned, it can reach 15 to 20 SIZE:
is a small to medium-sized fruit with a feet in height and in width. Its thick, 3, raw (150 g)
smooth skin and pleasant flavor. Selected oval leaves are green on top and silvery
from Choiceana seedlings, the Mammoth underneath, a feature that makes it an Nutrient Content
is a larger variety from New Zealand with attractive plant when ruffled by a breeze.
thick, wrinkled skin. The most widely The flowers of the feijoa, formed singly or Energy (kilocalories) 74
cultivated variety in California is the in clusters, have white petals with bristly, Water (%) 87
Coolidge, a small to medium-sized fruit scarlet stamens. Dietary fiber (grams)
with wrinkled skin and mild flavor. Fat (grams) –
Feijoas thrive in a variety of soils, but Carbohydrate (grams) 1
Origin & botanical facts they do best in well-drained, non-saline Protein (grams) 16
soil. They prefer cool winters and mod- 2
The feijoa is native to South America, erate summers; the fruit is less flavorful
specifically the cool subtropical and trop- in warm climates. Propagation is most Minerals (mg) 26
ical highland areas of southern Brazil, successful by cuttings and by layering and Calcium 0
Uruguay, Paraguay, and Argentina. The grafting. Trees propagated from seed do Iron 0
plant was introduced to California in the not produce fruit until they are 3 to 5 Zinc 0
1890s, and even though the feijoa is not years old, and the fruit may be inferior Manganese
in great demand commercially, 1,000 in quality. Potassium 233
acres in California are dedicated to its Magnesium 14
cultivation. Some fruit is imported to the Feijoas mature 4 1/2 to 7 months after Phosphorus 30
United States from New Zealand. the flowers bloom, depending on the cli-
mate. Fruit that is picked when it is still Vitamins (mg) 0 RE
The feijoa is a slow-growing evergreen firm will ripen at room temperature, but Vitamin A 30
shrub that can be retrained to be a small feijoas are most flavorful when allowed Vitamin C
to remain on the tree until they are ready Thiamin 0
to drop. Harvesting is accomplished by Riboflavin 0
shaking the tree and letting the fruit fall Niacin 0
onto a tarpaulin to prevent bruising. Vitamin B6 0.1
Folate 57 μg
Vitamin E –
Note: A line (–) indicates that the nutrient
value is not available.
Fruits 175
Fig
The fig is a pleasantly sweet fruit that consists of a soft flesh pursed around a large able year-round, but the peak season for
number of tiny edible seeds. It can be eaten whole, peeled or unpeeled. Under fresh figs lasts from June to October.
certain circumstances, the natural sugars crystallize on the surface of the fruit,
making the fruit sweeter. Figs are Uses
small, about 1 to 3 inches long.
The shape varies from plain Fresh figs should be plump and fairly soft
round or oval to gourd shaped, but free of bruises. Figs are quite perish-
and the color ranges from able and should be refrigerated no more
brown to purple-black to than 7 days. Delicious as a snack, figs
almost white. also can be diced and added to salads and
other dishes or used for pie fillings and
Family Moraceae preserves. Figs also add sweetness and
Scientific name Ficus carica moisture to baked goods.
Common name fig
The fig’s origin has been traced to west- Nutrient composition
♥ Raw figs are a good source of vitamin ern Asia and to Egypt, Greece, and Italy.
Today, figs are found in all warm, dry Raw figs are a good source of vitamin B6 and
B6 and are high in fiber climates, especially sunny areas of the are high in dietary fiber. (See the Appendix,
Mediterranean. Rainy seasons are not page 434, for the nutrient content of dried
♥ Dried figs are high in fiber favorable to the fruit’s development. Excess figs.)
moisture can split the skin and accelerate
Varieties decay. Figs were brought to the Americas SERVING
by Spanish conquistadors in the 16th SIZE:
Hundreds of varieties of figs exist century. The fruits arrived in California 3 medium, raw (150 g)
throughout the world. Although they through Catholic missions and were plant-
vary in shape and color, all have the same ed in areas around San Diego and Sonoma. Nutrient Content
fleshy, gelatinous pulp. The most well-
known varieties are the greenish Adriatic The fig is a broad, irregular, picturesque Energy (kilocalories) 111
fig, which has a white flesh; the Smyrna, deciduous tree that generally reaches 10 Water (%) 79
a familiar pear-shaped Turkish purple- to 30 feet in height but can sometimes Dietary fiber (grams) 5
brown fig; the Kadota; the Celeste; the reach 50 feet. The leaves are large, bright- Fat (grams) 0
Magnolia or Brunswick; and the Mission. green, and hairy on both sides. Fig trees Carbohydrate (grams) 29
Most domestic figs are grown in the are valued for their shade. Protein (grams) 1
Fresno area of California. These varieties
include the Calimyrna (a Californian Fig tree blossoms do not appear on Minerals (mg) 53
version of the Smyrna), the Mission, the the branches. Instead, the flower grows Calcium 1
Adriatic, and the Kadota. inside the fruit, which is actually a flower Iron 0
that is inverted into itself. The seeds are Zinc 0
Origin & botanical facts actually underdeveloped, unfertilized Manganese
ovaries of the real fruit which impart the Potassium 348
The fig is believed to be as old as human- resin-like flavor associated with figs. Magnesium 26
kind. In the Bible, fig leaves served as the Because figs will not continue to ripen Phosphorus 21
first clothing for Adam and Eve in the after harvest, they must be allowed to
Garden of Eden. Fig remnants have been ripen fully on the tree. Because fresh figs Vitamins (mg) 21 RE
found in excavation sites dating to 5000 are delicate, highly perishable, and very Vitamin A 3
B.C., and among the ancient Greeks, sensitive to cold, 90 percent of all har- Vitamin C 0.1
Romans, Egyptians, and Muslims, the fig vested figs are dried. Dried figs are avail- Thiamin 0.1
had a symbolic and spiritual significance. Riboflavin 1
Niacin 0.2
Vitamin B6 9 μg
Folate 1
Vitamin E
176 Part II: Encyclopedia of Foods
Grapefruit
The grapefruit, one of the largest members of the citrus family, measures up to 5 or Grapefruit sections can be added to fruit
6 inches in diameter. It is a plump, imperfectly round fruit or vegetable salads, paired with avocado,
with thick, glossy skin that varies from yellow to pink- or served as a complement to seafood
tinged yellow. Like all citrus fruits, the flesh of the salad. Grapefruit skin can be candied or
grapefruit is segmented and each segment is tightly used to make marmalade.
wrapped in a semiopaque, thin, fibrous membrane,
the albedo. The segments are arranged Nutrient composition
spherically around a solid axis.
The juicy flesh has a refreshing Grapefruit is high in vitamin C. The pink
tart taste. and red varieties contain vitamin A (beta-
carotene) and lycopene, an antioxidant that
Family Rutaceae land by seagulls traveling from the island may help prevent cancer.
Scientific name Citrus paradisi of Barbados, where the fruit was brought
Common name grapefruit by a captain who worked for one of the East Grapefruit contains a chemical that can
Indian trading companies. Disagreement alter intestinal absorption of some med-
♥ High in vitamin C even exists about the origins of the name ications and lead to higher than normal
♥ Contains antioxidants that “grapefruit.” One theory holds that it blood levels of some drugs and potential
was so named because the growing fruits problems. Individuals who take prescrip-
may help prevent certain resemble a cluster of grapes. tion medications and who frequently drink
forms of cancer grapefruit juice or eat grapefruit should
The grapefruit tree is a large evergreen notify their health care practitioners.
Varieties with dark, glossy, green leaves. The grape-
fruit prefers warmer climates and there- SERVING
The varieties of grapefruit are categorized fore thrives best in the southern states. SIZE:
by the colors of their flesh, which range Today, Florida, Texas, and California 1/2 medium, raw (128 g)
from white to bright pink or red. The supply 90 percent of the world’s grape-
white grapefruit has pale-yellow skin and fruit. Because the fruits ripen at different Nutrient Content
flesh, whereas the pink or red grapefruit times in different areas, the fruits are
has rose to bright-pink flesh and pink- available year-round. Energy (kilocalories) 41
tinged yellow skin. The flavor varies from Water (%) 91
a biting, bitter tang to honey-sweet; the Uses Dietary fiber (grams)
white is the more bitter. The most Fat (grams) 1
common variety of white grapefruit is the Carbohydrate (grams) 0
White Marsh, and the most popular pig- Protein (grams) 10
mented varieties are the Flame, the Rio 1
Red, and the Star Ruby. Some less familiar Minerals (mg)
varieties are the Duncan and the Golden. Calcium 15
Iron 0
Origin & Botanical facts Fresh grapefruit may be left at room tem- Zinc 0
perature in a well-ventilated area for up to Manganese 0
Citrus fruits have been part of the human a week or kept up to 6 to 8 weeks in the Potassium
diet since the Stone Age, but the origins of crisper of a refrigerator. Exposure to Magnesium 178
the grapefruit are a mystery. Some evidence ethylene gas from other ripening fruits Phosphorus 10
suggests that grapefruit may have origi- may accelerate decay. 10
nated in China 4,000 years ago and its Vitamins (mg)
seeds spread worldwide by insects. Others Fresh grapefruit halves are refreshing Vitamin A 15 RE
believe the grapefruit may be a descen- at breakfast, for a snack, or as a first course Vitamin C 44
dent of the pomelo, dropped on Jamaican before dinner. Grapefruit that has been Thiamin
lightly sprinkled with sugar and broiled Riboflavin 0
makes a pleasant, old-fashioned dessert. Niacin 0
Vitamin B6 0
Folate 0.1
Vitamin E 13 μg
0
Fruits 177
Grapes
More grapes are grown than any other fruit in the world. These popular berries seedless are served fresh or frozen.
are produced in thousands of varieties, growing in clusters on climbing vines and Concord grapes are made into preserves,
low shrubs throughout most of the world’s temperate jams, jellies, and juices. Others are dried
zones. Grapes have juicy, sweet flesh and into raisins and currants or crushed to
smooth skins that range from pale make juice and wine, depending on vari-
yellowish green to purplish black. ety. Red and purple wine or grape juice is
made by including the skins in the pro-
Family Vitaceae cessing of the grapes, whereas the skins
Scientific name Vitis species are removed to make white wine and juice.
Common name grapes
Nutrient composition
♥ Contain phytochemicals
that may reduce heart disease
Varieties Some varieties of grapes are good to
excellent sources of vitamin C, whereas
The thousands of varieties of grapes can be Today, California produces about 97 per- others are not. Moderate consumption of
divided into two basic types: European cent of all domestic grapes. red wine, which contains the phytochem-
(Vitis vinifera) and American (Vitis labrusca). ical resveratrol, along with a heart-healthy
Both are grown in the United States, but Grapes can grow in almost any climate, diet may contribute to the prevention of
the European varieties are the more popular. but they thrive in temperate regions with heart disease. (See the Appendix, page 436,
Most American grapes (such as the Concord) average annual temperatures above 50° for the nutrient content of raisins.)
are slip-skin types, meaning that the skins Fahrenheit. Although modern farm
slide off easily, whereas the skins of most machinery is used, some aspects of grape SERVING
European grapes cling tightly to the flesh. growing, or “viticulture,” are still done SIZE: European type, raw,
Grapes are classified by whether they have by hand. Grapevines generally are prop- 1/2 cup (18 fruits) (80 g)
seeds or are seedless. They also can be clas- agated from grafts and cuttings rather
sified by their uses, such as for the making than from seed. Five years is required for Nutrient Content
of wine (such as cabernet), for commercial a young grapevine to reach optimal pro-
foods (such as concord grapes for jelly), or duction. The woody vines must be staked Energy (kilocalories) 57
for eating at the table (such as Thompson). to support the weight of the fruit. Like Water (%) 71
most fruit, grapes develop sugar as they Dietary fiber (grams)
Origin & botanical facts ripen, but they do not get sweeter after Fat (grams) 1
they are picked. Domestic grapes are Carbohydrate (grams) 0
Grapes are among the oldest cultivated available from May through January or Protein (grams) 14
fruits. Fossil evidence indicates that grapes March, and imported grapes fill the gap 1
were consumed, and possibly cultivated, during late winter and spring. Minerals (mg)
as early as 8,000 years ago near what is Calcium 9
now northern Iran, between the Black Uses Iron 0
and Caspian seas. Zinc 0
When selecting grapes, it is best to choose Manganese 0
In precolonial America, native grapes those with a powdery-looking coating Potassium 148
(Vitis girdiana) grew wild along the banks called “bloom.” Green grapes should have Magnesium 5
of rivers and streams, but these grapes were a slight gold cast, and dark grapes should Phosphorus 10
very sour. Spanish missionaries traveling be uniform in color. Grapes can be refrig-
north from Mexico in the late 18th century erated in a perforated plastic bag for up Vitamins (mg) 6 RE
are believed to have brought the cultiva- to 3 days. Table grapes such as Thompson Vitamin A 9
tion of European grapes to California. Vitamin C 0.1
Thiamin 0
Riboflavin 0
Niacin 0.1
Vitamin B6 3 μg
Folate 0
Vitamin E
178 Part II: Encyclopedia of Foods
Guava
Guavas are usually round or oval and approximately 2 to 4 inches in diameter.
Embedded in the center of the pulp are numerous (100 to 500) tiny, peach-
colored, round edible seeds. The
seeds encircle a pulp that is softer,
sweeter, and less granular than the
outer part of the fruit. The thin skin,
green and tart when unripe, can take
on shades of yellow, white, pink,
or light green when ripe and edible.
Family Myrtaceae to 120 days after flowering. Although it Nutrient composition
Scientific name Psidium guajava can survive outside subtropical areas, the
Common name guava, guyava guava prefers warm, frost-free climates. Guavas are a good source of vitamin A
Fruits grown in cooler climates tend to (beta-carotene) and are rich in vitamin
♥ High in vitamin C and fiber be inferior in flavor. C, although much of the vitamin C is in
♥ A good source of vitamin A the rind of the fruit. Guavas are also high
Uses in dietary fiber and contain lycopene, a
(beta-carotene) carotenoid with antioxidant properties.
The softest, yellowest guavas, free of
Varieties blemishes, are best for purchase. They SERVING
can be ripened at room temperature and SIZE:
Guavas differ greatly in flavor, and the refrigerated in a perforated plastic bag. 1, without seed (90 g)
pulp can vary from white to pink, yellow, Mature but green guavas can be kept
or red depending on the variety. The vari- refrigerated for several weeks and will Nutrient Content
eties found most often in U.S. markets ripen at room temperature in 1 to 5 days.
are the common, lemon, and strawberry The ripening process can be accelerated Energy (kilocalories) 46
guava. The juice varieties usually have by placing the fruit in a paper bag. Ripe Water (%) 78
deep-pink flesh and hard, inedible seeds. fruit that has changed color should be Dietary fiber (grams)
eaten within a couple of days because it Fat (grams) 5
Origin & botanical facts will bruise easily and rot quickly. The Carbohydrate (grams) 1
just-ripened fruit is crisper in taste than Protein (grams) 11
The guava is believed to have originated the fully ripe fruit. Guavas can be frozen 1
in an area extending from southern for extended periods of storage. The flesh Minerals (mg)
Mexico through parts of Central America. of the guava can be eaten with a spoon Calcium 18
Today, the guava is grown throughout or peeled and sliced. Puréed guava is used Iron 0
the tropics and subtropics and is an as a marinade or a dessert sauce or to Zinc 0
important fruit in many parts of the make smoothies or sorbet. Commercially, Manganese 0
world, including Mexico, India, and guava is often made into juice. Potassium
southeast Asia. Domestically, guavas are Magnesium 256
grown in Hawaii, Florida, and parts of Phosphorus 9
southern coastal California.
Vitamins (mg) 23
The evergreen guava tree grows to a Vitamin A
height of about 35 feet with spreading Vitamin C 71 RE
branches. The leaves are long, leathery, Thiamin 165
and aromatic when crushed. The fruit, Riboflavin
technically a berry, generally matures 90 Niacin 0
Vitamin B6 0
Folate 1
Vitamin E 0.1
13 μg
1
Fruits 179
Jackfruit
The jackfruit is the largest tree-borne fruit in the world, reaching 80 pounds in
weight, up to 36 inches in length, and 20 inches in diameter. This oval fruit has a
pale-green to dark-yellow rind when ripe and is covered with short, sharp, hexago-
nal, fleshy spines. The interior consists of large, soft, yellow bulbs
that taste like banana. The flesh
encloses hundreds of smooth,
oval, light-brown seeds.
Family Moraceae
Scientific name Artocarpus heterophyllus
Common name jackfruit, jakfruit
♥ A good source of vitamin C
♥ Provides a moderate amount
of vitamin A (beta-carotene)
Varieties flowering, as indicated by a change in SERVING
fruit color from light green to yellow- SIZE:
A relative of breadfruit, jackfruit comes brown. After ripening, the fruits turn 1/2 cup (83 g)
in two main varieties. One variety has a brown and spoil very quickly.
fibrous, soft, sweet flesh with a texture Nutrient Content
similar to that of raw oysters. The other, Uses
more commercially important, variety is Energy (kilocalories) 78
crisp and almost crunchy with a flavor Throughout Asia, unripe jackfruit is often Water (%) 121
that is not quite as sweet. This latter boiled, fried, or roasted. The ripe fruit, Dietary fiber (grams)
variety is more palatable to western tastes. which emits a pleasant smell and has a Fat (grams) 1
sweet taste, is usually eaten fresh as a Carbohydrate (grams) 0
Origin & Botanical Facts dessert, or fermented and distilled to pro- Protein (grams) 20
duce a liquor. Jackfruit also is preserved 1
Believed to be indigenous to the rain by drying or canning. Jackfruit seeds are Minerals (mg)
forests of India, the jackfruit has spread to roasted or boiled and eaten like chestnuts Calcium 28
other parts of India, southeast Asia, the or, in India, used in curries. Iron 0
East Indies, the Philippines, central and Zinc 0
eastern Africa, Brazil, and Suriname. Nutrient composition Manganese 0
Although adapted to humid tropical and Potassium
near-tropical climates where it can reach The jackfruit is a good source of vitamin Magnesium 250
the size of a large eastern oak, the mature C. One serving also provides a moderate Phosphorus 31
jackfruit can withstand bouts of frost, amount of vitamin A (beta-carotene). 30
unlike its cousin, the breadfruit. Vitamins (mg)
Vitamin A 25 RE
Jackfruits mature 3 to 8 months after Vitamin C 6
Thiamin 0
Riboflavin 0.1
Niacin 0
Vitamin B6 0.1
Folate
Vitamin E 12 μg
0
180 Part II: Encyclopedia of Foods
Jujube
The jujube may be round or oblong and about the size of an olive or a date,
depending on the variety. As the fruit ripens, maroon spots begin to appear on
the thin, shiny, green skin until the entire fruit is reddish brown or almost black.
Shortly after turning color, the crunchy fruit begins
to soften and wrinkle. The yellow or green
flesh surrounds a single hard stone
that contains two seeds.
Although not particularly
juicy, the flesh is sweet,
especially when the fruit
has changed color.
Family Rhamnaceae Nutrient composition
Scientific name Ziziphus jujuba
Common name jujube, Chinese jujube, One serving of raw jujube is high in vit-
amin C. (See the Appendix, page 436,
Chinese date, red date, Tsao for the nutrient content of dried jujube.)
♥ Fresh jujube is high in vitamin C
Varieties and drooping, zigzag-shaped, thorned SERVING
branches. The tiny, somewhat fragrant, SIZE:
Of the more than 400 jujube types, Li and flowers are produced in large numbers, Jujube, fresh (100 g)
Lang are the two most commonly avail- but only a small number set fruit.
able. Li, an early ripening variety, yields Although capable of withstanding a wide Nutrient Content
round fruits that are best picked and eaten range of tropical and subtropical climates,
while still green. Lang produces pear- the tree nevertheless requires summer sun Energy (kilocalories) 79
shaped fruits that are most flavorful when and heat to maximize fruit production. Water (%) 78
left to brown and dry on the tree. Dietary fiber (grams)
Uses Fat (grams) –
Carbohydrate (grams) 0
Protein (grams) 20
1
Origin & botanical facts Jujubes can be used fresh, dried, canned, Minerals (mg) 21
or preserved. Fresh jujubes should be Calcium 0
The jujube is native to China, where it firm and free of blemishes. Ripe jujubes Iron 0
has been cultivated for more than 4,000 should be refrigerated in a perforated Zinc 0
years. Jujube plants were brought to plastic bag. Dried jujubes should be Manganese
Europe around the year 1 A.D. and sub- heavy and wrinkled and are usually soaked Potassium 250
sequently became widely cultivated before being used. They can be candied; Magnesium 10
throughout the Mediterranean region. added to cakes and other desserts, soups, Phosphorus 23
From Europe, the jujube was introduced stews, or stuffings; or substituted in recipes
to the United States in the early 19th cen- that call for raisins or dates. Poached Vitamins (mg) 4 RE
tury. Although most of the jujube supply jujubes can be added to fruit compotes. Vitamin A 69
in the United States is imported from Vitamin C
China, some is grown on the West Coast. A candy called “jujube,” which is Thiamin 0
made from jujube paste, is available in Riboflavin 0
Growing up to 40 feet in height, the the United States. Jujubes also can be Niacin 1
deciduous jujube tree is graceful and pressed to make juice or fermented to Vitamin B6 0.1
ornamental with small, shiny green leaves make an alcoholic beverage. Folate –
Vitamin E –
Note: A line (–) indicates that the nutrient
value is not available.
Fruits 181
Kiwi
The kiwi is a small fruit (approximately the size and shape of a large hen’s egg) kiwi can be ripened in 2 to 3 days by plac-
with a brown, hairy skin. Its flesh is bright green, with tiny, black, edible seeds ing in a paper bag with a ripe apple and
arranged in circular rows. The fruit has a mild, sweet flavor, which has variously leaving at room temperature. Kiwi can
been described as resembling citrus, melon, be stored in the refrigerator in a plastic
and strawberry, with a hint bag for up to 2 weeks. Kiwi can be peeled
of pineapple. and eaten fresh, cooked, frozen, or canned.
Its juice can be consumed alone or in com-
Family Actinidiaceae bination with other beverages. Kiwi also
Scientific name Actinidia deliciosa contains enzymes that are similar to
Common name kiwi, kiwi fruit, papain, an enzyme in the juice of unripe
papayas which digests protein and can be
Chinese gooseberry used as a meat tenderizer.
♥ High in vitamin C Nutrient composition
♥ A good source of fiber
Kiwi is high in vitamin C and a good
Varieties vines with large, thick leaves. Strong trel- source of fiber.
lising is necessary to support the size and
The most common variety of kiwi grown weight of the plant when it is heavy with SERVING
commercially is the Hayward, a domestic fruit. The plants are dioecious, meaning SIZE:
variety with little cold tolerance but that male and female flowers develop on 1 large (91 g)
comparatively large size, full flavor, and different plants. Thus, both male and
excellent keeping quality. female plants are needed for pollination. Nutrient Content
The male plant does not produce fruit
The Actinidia arguta and Actinidia but is sometimes used as a landscape dec- Energy (kilocalories) 56
kolomikta varieties are more winter hardy oration because of its attractive flowers. Water (%) 42
than Actinidia deliciosa. However, despite Dietary fiber (grams)
sweeter taste and superior hardiness, these Kiwi is propagated by seeds, cuttings, Fat (grams) 3
varieties have not been commercially and grafting. Plants grown from cuttings Carbohydrate (grams) 0
successful because of smaller size, softer or grafting take 1 year to produce fruit, Protein (grams) 14
consistency, and shorter shelf life. whereas vines propagated from seeds need 1
more time to mature and will produce
Origin & botanical facts fruit only after 2 to 3 years. The plants Minerals (mg) 24
require a long, frost-free growing season of Calcium 0
Kiwi originated in China’s Yangtze River about 220 days for fruit ripening. In Iron –
Valley, where its vines grow wild on trees California, the vines leaf in mid to late Zinc –
and bushes (thus its original English name March and flower in May. Although the Manganese
of “Chinese gooseberry”). Introduced to fruit may achieve full size in midsummer, Potassium 302
New Zealand in the early 1900s, the fruit it is not sufficiently ripe for picking until Magnesium 27
got its common name from its resem- late October or early November. If tem- Phosphorus 36
blance to the small, brown, fuzzy-look- peratures fall below 29° Fahrenheit
ing native bird. The fruit was introduced between leafing and harvesting, the leaves, Vitamins (mg) 16 RE
to the United Kingdom, Europe, and the blossoms, and fruit will be damaged. Vitamin A 89
United States about the same time. Vitamin C
Widespread planting began in the 1960s Uses Thiamin 0
in California, where kiwi is now a major Riboflavin 0
commercial crop. Kiwi also is supplied When selecting ripe kiwi, look for those Niacin 0
by China and South Africa. that are plump and slightly soft. Unripe Vitamin B6 0.1
Folate 35 μg
Kiwi grows on woody, deciduous Vitamin E –
Note: A line (–) indicates that the nutrient
value is not available.
182 Part II: Encyclopedia of Foods
KUMQUAT
The kumquat is a small fruit, about 1 to 2 inches in diameter, round or oval, that Kumquats also can be pickled and made
resembles a small orange in flavor and appearance. Its name is derived from the into relish. Kumquat trees often are used
Chinese word “kam kwat,” meaning as ornamental plants.
gold orange. Its thin, bright-orange
skin has a sweet, spicy taste, Nutrient composition
and its slightly dry flesh,
which contains numerous Kumquats are high in vitamin C and
small white seeds, is quite dietary fiber.
tart. The kumquat has
a distinctive flavor that is
both sweet and sour.
Family Rutaceae be sensitive to overwatering. The fruit SERVING
Scientific name Fortunella japonica, ripens in the fall. One tree can produce SIZE:
as much as 40 pounds of fruit annually. 4, raw (76 g)
Fortunella margarita
Common name kumquat Although kumquats are not classified Nutrient Content
botanically as citrus fruits, they are closely
♥ High in vitamin C and dietary fiber related and can hybridize well with citrus. Energy (kilocalories) 48
Recently, they have been crossed with Water (%) 82
Varieties limes and oranges to create limequats and Dietary fiber (grams)
orangequats. The calamondin, another Fat (grams) 5
The two major varieties of kumquat are small, orange-like fruit used in Philippine Carbohydrate (grams) 0
the oval Fortunella margarita and the cooking, may be a cross between the Protein (grams) 12
round Fortunella japonica. A common kumquat and the mandarin orange. 1
oval type is the Negami kumquat, a hardy Minerals (mg)
variety grown in the United States. Calcium 33
Iron 0
Origin & botanical facts Zinc 0
Manganese 0
Kumquats are native to China, but they Uses Potassium
also have been cultivated in Japan, south- Magnesium 148
east Asia, and Java for centuries. Today Kumquats that are plump, not shriveled, Phosphorus 10
the kumquat tree remains a sacred symbol should be chosen. Kumquats are deli- 14
of the Chinese lunar New Year. The fruit cious eaten fresh and whole. Because the Vitamins (mg)
signifies gold and good fortune. The skin is also edible, the fruit should be Vitamin A 23 RE
cultivation of kumquats has spread to washed before eating. The bright-orange Vitamin C 28
Australia, Israel, Spain, and the Americas. fruits, fresh, candied, or preserved in Thiamin
In the United States, California and syrup or brandy, also make an attractive Riboflavin 0.1
Florida are the leading producers. decoration for cakes and other desserts. Niacin 0.1
Kumquats soaked for several months in Vitamin B6 0
Kumquats are resistant to cold but a mixture of vodka and honey are used Folate 0
grow best in mild, temperate climates. as a garnish or snack. Cooked kumquats Vitamin E 12 μg
The tree is a small, shrub-like evergreen, can be made into jams, preserves, and 0
usually from 6 to 12 feet high, thornless, marmalades; used as garnishes for green
with glossy, dark-green leaves and white salads and main courses; or substituted
flowers that resemble orange blossoms. for oranges in sauces for meat and poultry.
The tree also can thrive in a pot, but it may
Fruits 183
Lemon
The lemon is a small, oval, bright-yellow citrus fruit that bulges at the blossom Although lemons are too tart and
end. The flesh is tart and acidic and is not usually eaten out of hand. Lemons are acidic to eat as fresh fruit, they are among
available year-round, but the most versatile and widely used fruits.
production is slightly higher in The juice and grated peel are used to
the spring and summer. flavor a wide variety of foods and bever-
ages. Spread on the surface of cut fruits
Family Rutaceae (such as apples) and vegetables (such as
Scientific name Citrus limonia potatoes), lemon juice prevents brown-
Common name lemon ing that results from oxidation. Frozen
lemon juice, but not the processed type
♥ High in vitamin C and fiber (labeled as “reconstituted”), is an accept-
♥ Contains bioflavonoids (antioxidants) able substitute for fresh juice.
that may help prevent cancer began during the Gold Rush to alleviate Nutrient composition
the shortages of fresh fruits and vegeta-
Varieties bles that led to scurvy, a disease caused by Lemons are high in vitamin C and fiber
vitamin C deficiency. Today, California and contain bioflavonoids (antioxidants)
Lemons can be acid or sweet, but only is the primary source of lemons in the that may help prevent cancer.
acidic lemons are grown commercially. United States, and Arizona ranks second.
The two most common varieties of com- Other countries with significant com- SERVING
mercially grown lemons are the large mercial lemon crops are Italy, Mexico, SIZE: 1, raw without seeds
Eureka, which has a pitted skin and few Spain, Brazil, Argentina, Iran, Turkey, (108 g)
seeds, and the Lisbon, which is smaller and India, and Egypt.
has a smooth skin and no seeds. Sweet Nutrient Content
lemon trees are used almost exclusively by Lemon trees are tropical plants and
home gardeners as ornamental plants. can grow only in frost-free regions. They Energy (kilocalories) 22
can be standard or dwarf size, and like Water (%) 87
Origin & botanical facts other citrus trees, they have large, dark- Dietary fiber (grams)
green, evergreen leaves and produce very Fat (grams) 5
Lemons originated in southeast Asia, fragrant white flowers. Although they Carbohydrate (grams) 0
between south China and India. They bloom most abundantly in the spring, Protein (grams) 12
may have been grown in the Mediterranean they also may flower at other times of the 1
region as early as the 1st or 2nd century, year, depending on the climate. Only
because they appear in Roman artwork about 2 percent of the blossoms produce Minerals (mg) 66
of the period. From there, they were fruit, but that number still can bring a Calcium 1
brought to the rest of Europe about the large harvest. Lemon and other citrus Iron 0
time of the Crusades. Christopher trees can live and continue to bear fruit Zinc –
Columbus brought lemon seeds to the for as long as 100 years. Manganese
Americas, and by the 17th century, Potassium 157
lemons and other citrus fruits were well Uses Magnesium 13
established in what is now Florida. Phosphorus 16
Throughout the 1800s, however, Florida When selecting lemons, choose those that
lemon groves were repeatedly destroyed are heavy for their size and bright yellow. Vitamins (mg) 3 RE
by frost. California lemon cultivation Lemons can be kept up to 2 weeks in Vitamin A 83
plastic bags in the refrigerator. Vitamin C
Thiamin 0.1
Riboflavin 0
Niacin 0
Vitamin B6 0.1
Folate –
Vitamin E –
Note: A line (–) indicates that the nutrient
value is not available.
184 Part II: Encyclopedia of Foods
Lime
The lime is a small citrus fruit with thin, smooth, dark-green skin, can be tightly wrapped in plastic and
measuring about 1 to 1.5 inches in diameter. The pulp is pale refrigerated up to 5 days.
green and is divided into 10 to 12 segments.
The fruit has an aromatic taste but is too Lime juice is an excellent meat ten-
tart for eating out of hand. Its derizer and flavor enhancer, and it is well
primary use is to flavor known as an ingredient in the mixed
other foods. drink known as the margarita. Lime also
has many nonculinary uses, including the
Family Rutaceae manufacture of perfumes, suntan prod-
Scientific name Citrus aurantifolia ucts, and cattlefeed (lime seeds are believed
Common name lime by some farmers to keep cattle’s coats shiny
and to prevent the appearance of parasites
♥ High in vitamin C such as ticks).
♥ Contains antioxidants that promote
Nutrient composition
health
Lime juice is high in vitamin C and contains
Varieties to the Americas by the Spaniards and some antioxidants that promote health.
cultivated in Mexico, the West Indies,
The many varieties of lime are nearly iden- some Central American countries, and the SERVING
tical in shape and appearance, but their Florida Keys. The lime became popular SIZE: 1 (2” diameter),
degree of acidity ranges from nearly in the West as a preventive and treatment raw (67 g)
neutral to extremely tart. Among the for scurvy among British sailors. For the
high-acidity varieties are the small Mexican same reason, its popularity rose further Nutrient Content
or Key lime, which has a sweet-tart taste. in the United States during the California
The Tahitian lime comes in two strains, the Gold Rush of 1849 and the construction Energy (kilocalories) 20
Persian and Bears, all of unknown origin of the transcontinental railroad. Four Water (%) 88
and nearly seedless. These limes are grown decades later, lime production ceased after Dietary fiber (grams)
commercially in California and the coastal a damaging freeze in the 1890s but under- Fat (grams) 2
areas of Florida. The Rangpur lime is highly went a resurgence after World War I. Carbohydrate (grams) 0
acidic and is somewhat different in appear- Protein (grams) 7
ance from the others, with its pale-yellow The lime tree is small and crooked 0
peel, orange-red pulp, and green cotyledons. with thorny branches. Like its cousins in Minerals (mg)
It is very seedy but has ornamental value. the citrus family, the tree produces small Calcium 22
The Palestine “sweet” lime, less acidic than white flowers that later become the fruits. Iron 0
the others, also grows in south Florida. In the United States, lime trees grow best Zinc 0
in the southern states. Southern Florida is Manganese 0
Origin & botanical facts the source of more than 85 percent of Potassium
North American limes. Limes are available Magnesium 68
Limes may have originated in Asia, in the throughout the year, but the supply is Phosphorus 4
vicinity of India, Burma, and Malaysia. most plentiful from May to October.
The silhouette of the lime can be observed Vitamins (mg) 12
in 2nd- to 3rd-century Roman art, and Uses Vitamin A
limes appear to have been popular in Vitamin C 1 RE
Europe around the time of the Crusades. When choosing limes, select those that Thiamin 19
Limes probably were brought to the New are brightly colored and smooth-skinned. Riboflavin
World along with other citrus species by Uncut limes can be refrigerated in a Niacin 0
Columbus. The Key lime was brought plastic bag for up to 10 days. Cut limes Vitamin B6 0
Folate 0
Vitamin E 0
5 μg
0
Fruits 185
LONGAN
The longan is a small fruit similar to the lychee.
The fruit, which develops in drooping clusters,
is about 1 inch in diameter and has a
smooth, yellow-brown skin. Inside is
a single black seed surrounded by
white, translucent flesh that has a
sweet, slightly musky flavor.
Family Sapindaceae Nutrient composition
Scientific name Nephelium
Longans are high in vitamin C. Fresh lon-
longana gans are significantly higher in vitamin C
Common name longan than the dried form. (See the Appendix,
page 436, for the nutrient content of dried
♥ High in vitamin C longan.)
Varieties
The most popular varieties of longan are a dense, dark green foliage. The tree SERVING
the Blackball, cultivated in China, the E blooms once a year with small, greenish SIZE: About 10,
Bure, E Dol, and E Haw from Thailand, yellow flowers. The fruit develops in raw (32 g)
the Shek Kip from Hong Kong, and the large, drooping clusters over about a 4-
Kohala, which was developed in Hawaii. month period. Even in the best growing Nutrient Content
conditions, fruit yield can be erratic.
Origin & botanical facts Energy (kilocalories) 19
The tree is propagated easily from Water (%) 83
The longan is native to southern China, seed, but because the tree must be 6 to 9 Dietary fiber (grams)
where it remains a popular fruit. In 1903, years old before bearing fruit (and even Fat (grams) 0
the United States Department of Agriculture then the quality is not predictable), Carbohydrate (grams) 0
introduced the Chinese varieties of the commercial propagation is usually accom- Protein (grams) 5
longan to Florida, and cultivation was plished by air layering or grafting. 0
brought to Bermuda, Cuba, Puerto Rico,
and Hawaii. Today the longan is cultivated Uses Minerals (mg) 0
throughout southeast Asia, in Central Calcium 0
America, and in the United States, where The longan is particularly popular in Iron 0
the leading producers are Hawaii and China and southeast Asia, where it is Zinc 0
Florida. eaten fresh, dried, and canned. The fruit Manganese 85
also stores well when frozen. Because it Potassium 3
The longan tree is a tropical to sub- is similar to the lychee, the longan can be Magnesium 7
tropical evergreen that can reach heights used as a substitute in a variety of recipes. Phosphorus
of up to 35 feet and widths to 45 feet. In addition to providing delicious fruit, –
Although it prefers warm weather, the the longan tree is an attractive addition Vitamins (mg) 27
mature tree can tolerate brief exposure to to the garden, furnishing significant shade Vitamin A
temperatures slightly below freezing. The because of the length and density of its Vitamin C 0
tree’s large leaves, up to a foot long, create foliage. Thiamin 0
Riboflavin 0
Niacin –
Vitamin B6 –
Folate –
Vitamin E
Note: A line (–) indicates that the nutrient
value is not available.
186 Part II: Encyclopedia of Foods
Loquat
The loquat is a small pear-shaped fruit that grows to about 3 inches in length and Uses
has thin yellow skin that is sometimes covered with a fine down. When the fruit
is ripe, the skin peels easily from the flesh. The flesh is juicy, translucent white to Loquats are available in fresh, dried, and
orange, and slightly tart, although immature canned forms in Asian markets. Fresh
fruits can be quite sour. Each fruit fruits can be stored at room temperature
contains about three to five large, or, if very ripe, can be refrigerated in a
smooth, dark-brown seeds. plastic bag. With or without the skin,
loquats are refreshing as a snack. Their
Family Rosaceae tangy flavor livens up poultry dishes.
Scientific name Eriobotrya japonica They can be added to fruit salads or pies,
Common name loquat, May apple, made into jams and jellies, candied, or
made into a liqueur.
Japanese medlar, Japanese plum
Nutrient composition
♥ High in vitamin A
Varieties Loquats are high in vitamin A.
Loquats are available in two varieties: The loquat tree is a large evergreen that SERVING
orange-fleshed and white-fleshed. Orange- belongs to the same family as the apple, SIZE:
fleshed varieties include Gold Nugget, peach, and plum and can grow up to 30 1/2 cup (75 g)
Strawberry, and Tanaka; white-fleshed feet in height. Easy to grow, the plant is
types include Advance, Champagne, and often used as an ornamental plant because Nutrient Content
Vista White. Gold Nugget fruits have a its long, boldly textured, dark-green leaves
flavor similar to that of an apricot, where- add a tropical look to the garden. Small Energy (kilocalories) 35
as Strawberry fruits have a flavor similar white flowers with a sweet fragrance Water (%) 87
to that of strawberries. Tanaka varieties bloom in fall or early winter, and the Dietary fiber (grams)
bear long-lasting, very large, firm, orange fruits appear in clusters in early spring. Fat (grams) 1
fruits with an aromatic, sweet flavor. The Carbohydrate (grams) 0
translucent white-fleshed Advance fruits The loquat has adapted to subtropical Protein (grams) 9
are juicy and pleasantly flavored. Vista and mild-temperate climates, but the tree 0
White fruits have pure white flesh and a will not bear fruit if the weather is too Minerals (mg)
high sugar content. cool or excessively hot and humid. The Calcium 12
white-fleshed varieties are better adapted Iron 0
Origin & botanical facts to cool coastal areas than are the orange- Zinc 0
fleshed types. Today, loquats are grown Manganese 0
Although the loquat is indigenous to in China, Japan, India, Central and South Potassium
southeastern China, the Japanese have America, the Mediterranean, the Middle Magnesium 198
cultivated the plant for more than 1,000 East, and the United States, where the Phosphorus 10
years and have considerably improved leading producers are California and 20
and popularized the fruit. Loquats were Florida. Worldwide, Japan is the leading Vitamins (mg)
introduced to Europe in the late 18th producer, followed by Israel and Brazil. Vitamin A 114 RE
century, where they were grown initially Because fresh loquats bruise and perish Vitamin C 1
for purely ornamental purposes. It is easily, they usually are found only in the Thiamin 0
believed that the plants were introduced regions where they are grown. Consequently, Riboflavin 0
to Hawaii by the Chinese. they are not as popular or commercially Niacin 0
successful as some other fruits. Vitamin B6 0.1
Folate
Vitamin E 10 μg
1
Fruits 187
Lychee
The lychee is a small spherical fruit, 1 to 2 inches in diameter, with a rough,
inedible, bright-red shell. Inside the shell, the creamy translucent flesh surrounds
a single dark, shiny seed. The texture is
smooth, chewy, and sweet.
Family Sapindaceae Nutrient composition
Scientific name Litchi chinensis Sonn.
Common name lychee, litchi Lychees are high in vitamin C. (See the
Appendix, page 436, for the nutrient
♥ High in vitamin C content of dried lychee.)
Varieties
Of the nearly 75 varieties of lychee exporter. Australia, Israel, Mexico, and SERVING
commonly grown today, the two most the United States also produce lychees. SIZE:
common types in the United States are American production is concentrated in 10, raw (96 g)
the Brewster and the Mauritius, intro- Florida, Hawaii, and California.
duced from China and South Africa, Nutrient Content
respectively.
Origin & botanical facts Uses Energy (kilocalories) 63
Water (%) 81
Lychees originated in southern China, Although lychees are usually eaten fresh Dietary fiber (grams)
where the fruit is considered a symbol of in tropical countries, the canned versions Fat (grams) 1
love. are more often found in U.S. markets. Carbohydrate (grams) 0
Fresh lychees should be brightly colored Protein (grams) 16
The lychee tree is a long-lived ever- and full (not shriveled) with shells that 1
green that reaches heights of up to 40 are intact and free of blemishes and with Minerals (mg)
feet. Its leaves are pale green with tinges the stem still attached. The fruits can be Calcium 5
of pink when young, and they turn dark placed in a plastic bag and stored in the Iron 0
green and leathery when mature. In refrigerator for 2 to 3 weeks or in the Zinc 0
spring, large sprays of yellowish green freezer for up to 6 months. Lychees can Manganese 0
flowers cover the trees. For the best flavor, be eaten on their own, sprinkled with Potassium 164
fruits should ripen on the trees approxi- lemon or lime juice, or combined with Magnesium 10
mately 60 to 90 days. The tree requires berries and other fruit in a salad. In Phosphorus 30
moist, well-drained soil and a climate that Hawaii, lychees are often stuffed with
is cool and dry for several months pre- low-fat cream cheese, topped with Vitamins (mg) 0 RE
ceding flowering and hot and humid for crushed nuts, and served as an appetizer. Vitamin A 69
the rest of the year. Most of the world Used in cooking, the sweet, aromatic Vitamin C
production of lychee is concentrated in flavor of the fruit complements entrées Thiamin 0
Asia, with Taiwan being the leading made with ham, chicken, fish, or beef. Riboflavin 0.1
Niacin 1
Vitamin B6 0.1
Folate 13 μg
Vitamin E 1
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