Nutrition Information 1 serving = 160 g (1 medium apple) Source of Vitamin C (15% Recommended Daily Intake per serving) High in dietary fibre (4.3 g per serving) Sodium free (0 mg of sodium and 184 mg of potassium per serving)

Look For
well shaped, smooth skinned fruit that is free of bruises. Brownish freckled areas do not affect flavour.

To Store
store in perforated plastic bags in the refrigerator crisper. Cold, humid storage ensures that apples maintain their crispness, juicy texture and full flavour. Apples soften 10 times faster at room temperature.

To Prepare
rinse and eat.  To prevent browning, coat cut surfaces with lemon juice.

Nutrition Information 1 serving = 106 g (3 small) Very high in Vitamin A (28% Recommended Daily Intake per serving) Source of Vitamin C (18% Recommended Daily Intake per serving) Source of potassium (313 mg per serving)  Source of dietary fibre (2.5 g per serving) Sodium free (1 mg per serving) Fat-free (0.4 g per serving)

Look For
plump, fairly firm fruit with as much golden orange as possible.

To Store
cover, refrigerate unwashed ripe fruit for up to one week.  Ripen firm fruit at room temperature until it yields to gentle pressure.

To Prepare
rinse.  Cut fruit lengthwise around pit and gently twist to separate halves.  Blanching removes skins.

Nutrition Information 1 serving = 30 g (1/5 medium) Source of folacin (8% Recommended Daily Intake per serving)

Look For
ripe, soft fruit.  Avoid fruit with dark sunken spots or bruises.  Colour and texture depend on variety.

To Store
cover and refrigerate ripe or cut fruit for up to five days.  Ripen firm fruit at room temperature until it yields to gentle pressure.

To Prepare
rinse, remove pit by cutting lengthwise around seed.  Gently twist to separate halves.  Peel skin.  To prevent browning, coat with lemon juice.

Nutrition Information 1 serving = 125 g (1 medium) High in potassium (495 mg per serving) Source of vitamin C (19% Recommended Daily Intake per serving) Source of folacin (11% Recommended Daily Intake per serving)  Source of dietary fibre (3.0 g per serving) Sodium free (1 mg per serving)

Look For
firm, unblemished bananas.  Yellow with brown speckles indicates a sweet tender fruit.

To Store
keep at room temperature until desire ripeness.  For longer storage, once ripe, refrigerate.  The peel will darken but remains fresh.

To Prepare
peel and eat.  To prevent browning, coat surface with lemon juice.  Use over ripe bananas in baking.

Nutrition Information 1 serving = 100 g (175 mL) Source of vitamin C (22% Recommended Daily Intake per serving) Source of dietary fibre (2.7 g per serving) Fat-free (0.4 g per serving)

Look For
firm, plump, dry, dark coloured blueberries with a powder blue bloom.

To Store
arrange unwashed on paper towel, in shallow pan.  Cover, refrigerate for up to ten days.  For longer storage, freeze berries for up to one year.

To Prepare
rinse.  Remove damaged berries.  Eat raw.  Good in baking.

Nutrition Information 1 serving = 134 g (1/4 medium melon) Very high in Vitamin A (32% Recommended Daily Intake per serving)  Very high in Vitamin C (94% Recommended Daily Intake per serving) High in potassium (414 mg of potassium and 12 mg of sodium per serving) Source of folacin (10% Recommended Daily Intake per serving) Fat-free (0.4 mg per serving)

Look For
melon with a deeply netted, yellow-gold rind.  Ripe fruit yields slightly to gentle pressure and has a musky fragrance.

To Store
refrigerate cut or ripe fruit in a sealed container for up to three days.  Ripen at room temperature, loosely covered.

To Prepare
rinse, halve and scoop out seeds.  Scoop out flesh or peel and cut as desired.

Nutrition Information 1 serving = 127 g (1 medium) High in Vitamin C (45% Recommended Daily Intake per serving) Source of vitamin A (6% Recommended Daily Intake per serving) Source of dietary fibre (3.4 g per serving) Source of potassium (207 mg per serving) Sodium free (3 mg per serving) Fat-free (0.4 g per serving)

Look For
firm, glossy unbruised fruit.  Browning on the tips of the ridges is a sign of ripeness.

To Store
cover and refrigerate unwashed ripe fruit for up to 2 days.  Ripen at room temperature until skin is golden and ribs are tinged slightly brown and sweet smell.

To Prepare
wash, dry and cut crosswise into thin slices.  Crisp, juicy flesh with sweet tart flavour heightened if sprinkled with a little salt.  Use as a garnish for meat dishes, appetizers and in salads.

Nutrition Information 1 serving = 140 g (175 mL pitted) Source of Vitamin C (19% Recommended Daily Intake per serving) Source of iron (5% Recommended Daily Intake per serving) Source of potassium (298 mg per serving) Source of dietary fibre (3.2 g per serving) Sodium free (1 mg per serving)

Look For
plump, bright, coloured fruit.  The deeper the colour the sweeter the fruit.  Avoid very soft or shrivelled cherries.

To Store
arrange unwashed on paper towel in shallow pan.  Cover and refrigerate for up to three days.

To Prepare
rinse.  Remove stems and pits.  Eat raw.

Nutrition Information 1 serving = 170 g (1/2 medium) Very high in Vitamin C (120% Recommended Daily Intake per serving) Very high in dietary fibre (6.8 g per serving) Source of folacin (11% Recommended Daily Intake per serving) Source of Vitamin A (9% Recommended Daily Intake per serving) Source of potassium (252 mg per serving) Sodium free (2 mg per serving) Fat-free (0.2 g per serving)

Look For
firm, well shaped fruit that is heavy for size.

To Store
keep at cool room temperature for up to one week or refrigerate for up to one month.

To Prepare
rinse, peel, section fruit or cut in half and scoop out flesh from segments.  Squeeze fruit for juice.

Nutrition Information 1 serving = 160 serving (250 mL) Source of vitamin C (29% Recommended Daily Intake per serving) Source of potassium (292 mg per serving) Sodium free (3 mg per serving)

Look For
plump grapes that are firmly attached to green stems.  Avoid wrinkled or sticky fruit.

To Store
cover, refrigerate unwashed for up to five days..

To Prepare
rinse just before serving.

Nutrition Information 1 serving = 90 g (1 medium) Very high in Vitamin C (275% Recommended Daily Intake per serving) High in dietary fibre (4.9 g per serving) Source of folacin (6% Recommended Daily Intake per serving) Source of Vitamin A (7% Recommended Daily Intake per serving) Source of folacin (6% Recommended Daily Intake per serving) Source of potassium (256 mg per serving) Sodium free (3 mg per serving)

Look For
firm, green or yellow, free of blemishes.

To Store
cover and refrigerate ripe fruit for a day or two.  Ripen at room temperature, out of direct sun until yields to gentle pressure.

To Prepare
cut in half crosswise and scoop out flesh or peel and thinly slice.  Use in desserts and fruit salad.  Fragrant flesh contains edible pips and tastes sweet-tart.

Nutrition Information 1 serving = 134 g (1/10 melon) Very high in Vitamin C (55% Recommended Daily Intake per serving) High in folacin (15% Recommended Daily Intake per serving) High in potassium (363 mg of potassium and 13 mg of sodium per serving) Fat-free (0.1 g per serving)

Look For
heavy, evenly ripe but not soft, melon with cream colour rind and sweet fragrance.

To Store
refrigerate cut or ripe fruit in a sealed container for up to three days.  Ripen green melons at room temperature uncovered, out of direct sunlight.

To Prepare
rinse, cut in half, scoop out seeds.

Nutrition Information 1 serving = 152 g (2 medium peeled) Very high in Vitamin C (248% Recommended Daily Intake per serving) High in folacin (19% Recommended Daily Intake per serving) High in potassium (504 mg per serving) High in dietary fibre (5.2 g per serving) Sodium free (8 mg per serving)

Look For
evenly ripe fruit, free of mold or soft spots that yield to gentle pressure.

To Store
refrigerate ripe fruit covered for up to two weeks.  Ripen at room temperature uncovered out of direct sunlight.

To Prepare
rinse.  Eat with or without skin.

Nutrition Information 1 serving = 58 g (1 medium) Very high in Vitamin C (51% Recommended Daily Intake per serving) Sodium free (1.6 mg of sodium and 80 mg of potassium per serving) Fat-free (0.2 g per serving)

Look For
bright, yellow, smooth, firm fruit, heavy for size.

To Store
keep at cool room temperature for one week or refrigerate for up to one month.

To Prepare
rinse, squeeze for juice or slice for a garnish.  To use the peel, rinse, pat dry and grate skin.

Nutrition Information 1 serving = 104 g (1/2 mango) Very high in Vitamin A (40% Recommended Daily Intake per serving) High in Vitamin C (48% Recommended Daily Intake per serving) Sodium free (2 mg of sodium and 162 mg of potassium per serving) Fat-free (0.3 g per serving)

Look For
plump fruit without green background colour that yields to gentle pressure.  Avoid soft, brusied or shrivelled fruit.

To Store
cover, refrigerate ripe fruit for up to three days.  Ripen fruit uncovered at room temperature.

To Prepare
rinse.  Score skin in four sections and peel like a banana or cut in half and remove pit.  Fruit clings to pit so slice as much as possible from it.

Nutrition Information 1 serving = 136 g (1 medium) Source of Vitamin A (10% Recommended Daily Intake per serving) Source of Vitamin C (12% Recommended Daily Intake per serving) Source of potassium (288 mg per serving) Source of dietary fibre (2.2 g per serving) Sodium free (0 mg per serving)

Look For
fruit with a red on orange-yellow (not green) background. Ripe fruit yields to gentle pressure.

To Store
cover, refrigerate ripe fruit unwashed for up to one week. Ripen firm fruit at room temperature out of direct sunlight.

To Prepare
rinse and eat. To remove pit, cut fruit lengthwise around pit and twist to separate halves. To prevent browning, coat cut surfaces with lemon juice.

Nutrition Information 1 serving = 160 g (1 medium) Very high in Vitamin C (135% Recommended Daily Intake per serving) Very high in dietary fibre (7.0 g per serving) High in folacin (21% Recommended Daily Intake per serving) Source of potassium (270 mg per serving) Sodium free (1 mg per serving) Fat-free (0.2 g per serving)

Look For
firm fruit, heavy for size with smooth skin, free of soft spots.

To Store
keep at room temperature for up to one week or refrigerate for up to one month.  Room temperature fruit yields the most juice.

To Prepare
rinse, peel and eat.  Squeeze thin skinned oranges for juice.

Nutrition Information 1 serving = 150 g (1/2 medium) Very high in Vitamin C (164% Recommended Daily Intake per serving) Very high in folacin (26% Recommended Daily Intake per serving) Source of potassium (264 mg of potasium and 9 mg of sodium per serving) Source of dietary 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
cover, refrigerate ripe fruit for up to one week.  Ripen firm fruit at room temperature in a loosely closed paper bag.

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

Nutrition Information 1 serving = 72 g (4 medium) Very high in dietary fibre (7.5 g per serving) High in Vitamin C (36% Recommended Daily Intake per serving) Source of Vitamin A (5% Recommended Daily Intake per serving) Source of iron (8% Recommended Daily Intake per serving) Source of potassium (251 mg of potassium and 20 mg of sodium 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.

Nutrition Information 1 serving = 87 g (1 medium) Source of Vitamin A (5% Recommended Daily Intake per serving) Source of Vitamin C (10 % Recommended Daily Intake per serving) Sodium free (0 mg of sodium and 171 mg of potassium per serving) Fat-free (0.1 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.

Nutrition Information 1 serving = 166 g (1 medium) High in dietary fibre (5.0 g per serving) Source of Vitamin C (1% Recommended Daily Intake per serving) Source of folacin (6% Recommended Daily Intake per serving) Source of  potassium (208 mg per serving) Sodium free (0 mg 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.

Nutrition Information 1 serving = 155 g (2 slices) High in Vitamin C (37% Recommended Daily Intake per serving) Source of folacin (9% Recommended Daily Intake per serving) Fat-Free (0.2 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.

Nutrition Information 1 serving = 90 g (1/2 medium) High in potassium (449 mg of potassium and 4 mg of sodium per serving) Source of Vitamin A (10% Recommended Daily Intake per serving) Source of Vitamin C (28% Recommended Daily Intake per serving) Source of folacin (9% Recommended Daily Intake per serving) Source of dietary fibre (2.1 g per serving) Fat-free (0.3 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.

Nutrition Information 1 serving = 132 g (2 medium) Source of Vitamin C (21% Recommended Daily Intake per serving) Source of potassium (227 mg per serving) Sodium free (0 mg per serving) Source of  dietary fibre (2.0 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.

Nutrition Information 1 serving = 154 g (1 medium) High in potassium (399 mg per serving) Source of Vitamin C (16% Recommended Daily Intake per serving) Sodium free (5 mg of sodium and 399 mg of potassium per serving) Fat-free (0.5 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.

Nutrition Information 1 serving = 103 g (1 medium) Source of Vitamin C (24% Recommended Daily Intake per serving) Source of dietary fibre (3.7 g per serving) Source potassium (227 mg of potassium and 5 mg of sodium per serving)

Look For
firm, unblemished fruit, yellow to red in colour.

To Store
refrigerate ripe fruits unwashed up to 5 days.  Ripe ones 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.

Nutrition Information 1 serving = 100 g (175 mL) Very high in dietary fibre (6.8 g per serving) High in Vitamin C (42% Recommended Daily Intake per serving) Source of folacin (12% Recommended Daily Intake per serving) Sodium free (0 mg of sodiuma nd 152 mg of potassium per serving)

Look For
firm well shaped, plump berries.

To Store
arrange unwashed on paper towel in shallow pan.  Loosely cover, refrigerate unwashed for up to two days.  For longer storage, freeze for up to one year.

To Prepare
gently rinse and pat dry.

Nutrition Information 1 serving = 92 g (175 mL) Source of Vitamin C (12% Recommended Daily Intake per serving) Source of potassium (265 mg per serving) Sodium free (4 mg per serving) Fat-free (0.2 g per serving)

Look For
firm, crisp looking stalks.

To Store
refrigerate unwashed, covered for up to 1 week.  For longer storage, freeze for up to 1 year.

To Prepare
remove leaves, they are inedible and toxic.  Rinse stalks well.  Cut crosswise and cook. 

Nutrition Information 1 serving = 150 g (8 medium) Very high in Vitamin C (159% Recommended Daily Intake per serving) Very high in folacin (8% Recommended Daily Intake per serving) Source of dietary fibre (3.9 g per serving) Source of potassium (274 mg per serving) Sodium free (2 mg per serving)

Look For
firm, plump berries that are fully red with bright green caps.  Strawberries do not ripen once picked.

To Store
arrange unwashed on paper towel in shallow pan.  Loosely cover, refrigerate unwashed for up to two days or freeze for up to one year.

To Prepare
gently rinse, pat dry, then remove caps.

Nutrition Information 1 serving = 84 g (1 medium) High in Vitamin C (43% Recommended Daily Intake per serving) Source of Vitamin A  (8% Recommended Daily Intake per serving)  Source of folacin (9% Recommended Daily Intake per serving) Sodium free (1 mg of sodium and 132 mg of potassium per serving) Fat-free (0.2 g per serving)

Look For
firm, heavy fruit with glossy orange skin.

To Store
refrigerate covered for several weeks.

To Prepare
peel and eat fresh.  Use sections to garnish desserts or poultry based dishes.