Debbie Strong MBA, RD
Kimberly Baxter

Spring season is here and there is now a very tempting selection of fresh fruits available at your local grocery. Strawberries, mangoes, papayas, peaches, pineapples, pears, raspberries, blueberries, cantaloupe and cherries are only a few among the long list. Spring fruits are popular because their recipes are naturally simpler and lower in fat due to the fact that the fruits alone are already fresh and flavorful without the use of added fats and sugar. While they are flavorful, each fruit is also a nutritious treat, whether eating the fruit alone or incorporating it into a recipe. Below are a few helpful tips about selecting from this year’s wide variety of fruits.

Berries are considered the most popular of spring fruits. Strawberries contain more vitamin C than one orange and gives 20% of your Daily Value for folic acid. They also have no fat or cholesterol and are high in fiber. Blueberries and raspberries are an excellent source of vitamin C and a good source of fiber. When shopping, look for berries that are firm, plump, and fully colored. At home, store at room temperature or refrigerate in a single layer and use within a day or two. Always wash berries before serving. Any type of berry works great in fresh fruit desserts, salads, and smoothies.

Cantaloupe is an excellent source of vitamins A and C. A common shopping tip is to look for cantaloupes that yield to slight pressure at the stem end and have a sweet scent. Try to avoid melons with a pronounced yellow color or moldy aroma. At home, store at room temperature for 2 to 3 days. When ready to use, remove seeds and skins, and refrigerate after cutting. It is best served raw at room temperature, and can be used in salads, salsas, smoothies, and sorbets.

Another option is the exotic papaya, an excellent source of vitamin C, and a good source of potassium and folate. When shopping, look for a ripe papaya that has yellow skin with deep orange flesh that yields to slight pressure with a sweet aroma. Unripe papayas usually have green skin and are firm to the touch. Store at room temperature and remove skin before preparing.

A very versatile spring fruit that is often overlooked is the cherry. Fresh cherries are good source of vitamin C. At the store, select cherries with stems that are green and flexible. Remember that red cherries are ripe when deep red and white and yellow varieties are ripe when flushed with pink. Also, avoid cherries with soft spots, bruises, and splits. Store at room temperature for a few days, or longer in the refrigerator. Before using, remove stems and pits. Once the stem is removed, the cherry will deteriorate rapidly, so prepare immediately. Cherries may be used raw in salads or cooked in compotes, cobblers, pies, and sauces for poultry.

There are many more flavorful and healthy fruit options to choose from, so visit a fruit stand or your local produce department. ENJOY!