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Papaya

Papaya

Nutrition Information
1 serving = 153 g (1/2 fruit)
  • Very high in Vitamin C (157% Recommended Daily Intake per serving)
  • Very high in folacin (26% Recommended Daily Intake per serving)
  • High in potassium (392 mg per serving)
  • Source of Vitamin K (5% Recommended Daily Intake per serving)
  • Source of fibre (2.7 g per serving)
  • Fat-free (0.2 g per serving)

Look For

Fruit with smooth unblemished skin. Ripe fruit has more yellow than green colouring and yields to gentle pressure.

To Store

Ripen firm fruit at room temperature in a loosely closed paper bag. Cover, refrigerate ripe fruit for up to one week.

To Prepare

Rinse, cut in half lengthwise. Scoop out seeds. Scope out flesh or peel skin and cut as desired.

 

  

Passion Fruit

Passion Fruit

Nutrition Information
1 serving = 36 g (2 fruits)
  • High in fibre (3.7 g per serving)
  • Source of Vitamin C (18% Recommended Daily Intake per serving)
  • Fat-free (0.3 g per serving)

Look For

Dark purple, pink or yellow green egg shaped fruit. Shriveled fruit is ripe and ready to eat.

To Store

Refrigerate ripe fruit covered for a few days. Ripen at room temperature, out of direct sun until wrinkled.

To Prepare

Halve and scoop out juicy, yellow pulp and edible seeds. Eat fresh and use in desserts, juices and jams. A little lime juice heightens its flavour. Sweet tart flavour and very fragrant smell.

 

  

Peaches

Peaches

Nutrition Information
1 serving = 98 g (1 medium)
  • Source of Vitamin C (11 % Recommended Daily Intake per serving)
  • Sodium-free (0 mg per serving)
  • Fat-free (0.2 g per serving)

Look For

Fruit with yellowish (not green) background. Ripe fruit yields to gentle pressure when squeezed in your palm, not with the fingers.

To Store

Cover, refrigerate ripe fruit unwashed for up to one week. Ripen firm fruit at room temperature in a paper bag.

To Prepare

Rinse. Remove pit by cutting fruit lengthwise around pit and twist to separate halves. Peel if desired. Blanching will remove skins.

 

  

Pear

Pear

Nutrition Information
1 serving = 166 g (1 medium)
  • High in fibre (5.0 g per serving)
  • Source of Vitamin C (12% Recommended Daily Intake per serving)
  • Source of Vitamin K (9% Recommended Daily Intake per serving)
  • Source of folacin (5% Recommended Daily Intake per serving)
  • Sodium-free (2 mg per serving)
  • Fat-free (0.2 g per serving)

Look For

Firm, well shaped, fruit. Use fully ripe fruit for immediate use. Minor scars and blemishes do not affect flavour.

To Store

Cover, refrigerate unwashed ripe fruit for up to three days. Ripen firm fruit at room temperature in a paper bag until it yields to gentle pressure at stem.

To Prepare

Rinse. To prevent browning, coat cut surfaces with lemon juice.

 

  

Persimmon - japanese

Nutrition Information
1 serving = 168 g (1 fruit)
  • Very high in manganese (30% Recommended Daily Intake per serving)
  • Source of Vitamin C (21% Recommended Daily Intake per serving)
  • Source of Vitamin B6 (9% Recommended Daily Intake per serving)
  • Source of Vitamin K (6% Recommended Daily Intake per serving)
  • Source of magnesium (6% Recommended Daily Intake per serving)
  • Source of potassium (270 mg per serving)
  • Fat-free (0.3 g per serving)
  • Sodium-free (2 mg per serving)

Look For

Persimmons with deep red undertones. Look for persimmons that are round and plump with glossy, smooth skin. Avoid blemishes, bruises or cracked skin and ensure it has leaves at the top.

To Store

Store them in the refrigerator when ripe.

To Prepare

The fruit can be eaten raw. Wait until they're extremely soft, so that they feel as if they're filled with water, before eating their jelly-like insides or else the experience will be very unpleasant. It can take up to a week for one to ripen, but the process can be sped up by storing it in a paper bag with a banana. Fuyu persimmons can be eaten when firm like an apple, skin and all.

 

  

Pineapple

Pineapple

Nutrition Information
1 serving = 82 g (125 mL)
  • Very high in Vitamin C (65% Recommended Daily Intake per serving)
  • Source of folacin (7% Recommended Daily Intake per serving)
  • Sodium-Free (1 mg g per serving)
  • Fat-Free (0.1 g per serving)

Look For

Large plump, fruit with sweet fragrance and crown of deep green (not brown) leaves. Colour is not an indication of ripeness.

To Store

Use immediately or refrigerate uncovered for two or three days.

To Prepare

Rinse, discard crown and bottom end. Remove end on strips from top to bottom. Slice and core as desired.

 

  

Pitanga

Nutrition Information
1 serving = 73 g (100 mL)
  • High in Vitamin C (32% Recommended Daily Intake per serving)
  • Sodium-free (2 mg per serving)
  • Fat-free (0.3 g per serving)

Look For

Firm, plump, dry, red coloured fruits.

To Store

Keep uncovered at room temperature for a few days or refrigerate washed fruits in a ventilated container for 1 to 2 weeks.

To Prepare

Fresh fruits may be eaten plain or pressed into juice, jams and preserves.

 

  

Plantain

Plantain

Nutrition Information
1 serving = 81 g (125 mL)
  • High in potassium (378 mg per serving)
  • Source of Vitamin C (15% Recommended Daily Intake per serving)
  • Source of Vitamin B6 (11% Recommended Daily Intake per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Sodium-free (4 mg per serving)
  • Fat-free (0.2 g per serving)

Look For

Firm, heavy plantains. The skin may be green, yellow or black depending on its ripeness. When ripe, they have brown skin, dark spots and rough areas.

To Store

Refrigerate for a few days when very ripe and soft. If unripe, store uncovered in a dark cool area.

To Prepare

Wash and leave skins for baking. Peel and slice for sauting and mashing.

 

  

Plums

Plums

Nutrition Information
1 serving = 66 g (1 fruit)
  • Source of Vitamin C (11% Recommended Daily Intake per serving)
  • Source of Vitamin K (5% Recommended Daily Intake per serving)
  • Sodium-free (0 mg per serving)
  • Fat-free (0.2 g per serving)

Look For

Full coloured smooth fruit. Ripe fruit yields to gentle pressure.

To Store

Cover, refrigerate ripe fruit unwashed for up to five days. Ripen firm fruit in loosely closed paper bag at room temperature.

To Prepare

Rinse and eat.

 

  

Pomegranate

Pomegranate

Nutrition Information
1 serving = 77 g (1/2 fruit)
  • High in Vitamin K (16% Recommended Daily Intake per serving)
  • Source of Vitamin C (13% Recommended Daily Intake per serving)
  • Sodium-free (2 mg per serving)
  • Source of fibre (3 g per serving)

Look For

Large pomegranates, heavy for size.

To Store

Keep at room temperature for a few days or refrigerate for 1 to 2 weeks. Seeds and juice can be frozen.

To Prepare

Slit skin and carefully pull away skin and pith (note: the juice stains). Only seeds are edible. Pomegranates are juicy with a sweet tart flavour. Sprinle over salads, desserts or crush seeds in blender and strain to make juice for drinks, sauces and jellies.

 

  

Prickly Pear

Prickly Pear

Nutrition Information
1 serving = 103 g (1 medium)
  • Very high in magnesium (35% Recommended Daily Intake per serving)
  • Source of Vitamin C (24% Recommended Daily Intake per serving)
  • Source of calcium (5% Recommended Daily Intake per serving)
  • Source potassium (227 mg per serving)
  • Source of fibre (3.7 g per serving)

Look For

Firm, unblemished fruit, yellow to red in colour.

To Store

Refrigerate ripe fruits unwashed up to 5 days. Ripe prickly pears are red all over. Ripen fruits at room temperature.

To Prepare

Peel skin back and scoop out fruit to puree or slice using rubber gloves. Peeled fruit can be frozen. Sprinkle with lemon or lime juice to accent flavour. Use in fruit salads or as a garnish with meat dishes. Sweet, juicy texture like watermelon and pear like taste.

 

  

Prunes

Nutrition Information
1 serving = 25 g (3 dried fruits)
  • High in Vitamin K (19% Recommended Daily Intake per serving)
  • Sodium-free (1 mg per serving)
  • Fat-free (0.1 g per serving)

Look For

Dark, shiny, moist, slightly soft and nicely plump. Prunes are readily available in most supermarkets, pre-packaged, in bulk or in a jar in their own juice.

To Store

Store in an airtight container in a cool, dry and dark place where they will keep for several months. Storing them in the refrigerator will extend their freshness, allowing them to keep for about six months.

To Prepare

Prunes sold with pits should be pitted if you want to use them for cooking or to add to a dish or a preparation. Pitted prunes are ready to use.

 

  


Pummelo

Nutrition Information
1 serving = 100 g (125 mL)
  • Very high in Vitamin C (102% Recommended Daily Intake per serving)
  • Source of potassium (217 mg per serving)
  • Sodium-free (1 mg per serving)
  • Fat-free (0.04 g per serving)

Look For

Fruit that feels firm and heavy for its size, as lightweight pummelos lack juice.

To Store

Store at room temperature for 3 to 5 days or in the refrigerator for up to 2 weeks.

To Prepare

Prepare and eat a pummelo much as you would many other citrus fruits. However, one distinguishing feature of the pummelo is its thick rind which may necessitate use of a decent knife.