The Laker/Lutz News

Serving Pasco since 1981/Serving Lutz since 1964

Cheers to the versatility of fresh fruits, and veggies

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There’s no doubt that fresh fruits and vegetables can play a multitude of roles in the daily diet.

They can be eaten raw or cooked.

Produce such as apricots, nectarines, peaches, pears, plums and tomatoes can ripen on the counter, while berries, leafy greens and bell peppers should be stored in the refrigerator. (Courtesy of Pixabay.com)

They can be used as ingredients for salads, smoothies, soups, stews and other meals.

Pears, oranges and berries typically are eaten without cooking them, but also can be part of an easy, quick and nutritious breakfast or snack.

Cabbage, potatoes and mushrooms can be cooked and combined with other foods for a wholesome, hearty meal.

One thing they have in common? All of these fruits and veggies are packed with vitamins, minerals, and other essential nutrients for good health.

Regardless of age, diet or lifestyle, it’s hard to go wrong when you are choosing fresh produce as part of a healthy diet.

It does, however, help to know how to pick those fruits and veggies, whether you’re at a roadside stand, in a specialty market or at the grocery store.

Unlike packaged foods — fresh produce doesn’t have labels and tags to tell you about the nutritional content, or when it will go bad.

So, it’s important to know what to look for when making your selections.

Here are some points to keep in mind:

  • Pay attention to color. Ripe bananas, for instance, are bright yellow; underripe bananas are mostly green. Ripe tomatoes have a deep, even red color; underripe tomatoes will be lighter and may have patches of green.
  • Pay less attention to shape. Perfectly ripe produce can grow irregularly in shape and size. Don’t let that deter you.
  • Use your sense of touch to help you out. Ripe zucchini or bell peppers should feel firm, but slightly soft to the touch; avocados and tomatoes, on the other hand, should give slightly when you gently press into the flesh. When produce is overripe, it will be very soft and may have some bruises or blemishes.
  • Use your sense of smell. Ripe fruits, such as pineapples or berries, will have a strong, pleasant aroma. Overripe fruits may smell sour or unpleasant.

It’s also important to keep in mind when you will be using your fruits or veggies.

If you don’t need it right away, you can select items that are slightly underripe. Many items can be left out on a kitchen counter to continue to ripen.

It’s also a good idea to pay attention to proper handling and storage. Techniques for both can differ, based on the food.

I recommend the FoodKeeper app. It allows you to enter the name of a food and it provides information on whether to store it in a refrigerator or on the counter, and estimates how long it will last.

Knowing the shelf life of your fruits and veggies can help when it comes to planning meals. You’ll want to use up your produce before it spoils.

It’s also good to know that nutrient content of produce can vary based on its ripeness. 

Ripe fruits and vegetables typically have higher levels of vitamins, minerals and antioxidants compared to underripe or overripe produce.

Using ripe produce helps you maximize the nutritional benefits. 

For instance, ripe bananas are a good source of fiber, potassium and vitamin C. 

Overripe bananas, covered in brown spots, may have less nutritional value and higher sugar content. 

Overripe bananas can be ideal for baking.

However, eating the banana while it is yellow and slightly green may be ideal for someone monitoring blood sugar. 

Similarly, ripe tomatoes are rich in vitamin C, vitamin A and lycopene, while underripe tomatoes may have lower levels of these nutrients.

How to handle, cook and clean fresh produce
To ensure safety and quality, here are some tips from the Food and Drug Administration (FDA):

  • Wash hands before handling any fruits or vegetables.
  • Rinse produce thoroughly under running water to remove dirt or bacteria, even if you do not plan to eat the skin.
  • Do not use soap: Produce has pores that can absorb these chemicals, which can cause you to become sick when ingested.
  • Scrub firm produce like apples, melons and cucumbers with a produce brush.
  • Store fresh fruits and veggies properly to prevent spoilage and contamination.

Of course, it’s always possible to buy canned and frozen fruits and vegetables to enjoy as part of a healthy diet, but there’s just something so satisfying about bringing fresh produce home to enjoy in its season.

Have you ever tried a fruity pasta salad? Here’s one featuring mangoes, which just happen to be in season.

Bon Appetit!

Shari Bresin is the Family & Consumer Science Agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County.

Pasco County Extension Intern Syreeta McDonald, contributed to this column .

Mango Berry Rotini Salad (Courtesy of MyPlate)

Ingredients

  • 1 cup (4 oz) whole-wheat rotini pasta, uncooked
  • 1 ripe mango
  • 1 cup raspberries
  • 1 cup blueberries
  • 2 cups fresh baby spinach
  • 1/2 cup reduced-fat feta cheese

For the vinaigrette:

  • 3 Tablespoons extra virgin olive oil
  • 2 Tablespoons raspberry vinegar
  • 1 teaspoon sugar
  • 1 teaspoon poppy seeds
  • 1/4 teaspoon salt

Directions

  • In a small bowl, whisk vinaigrette ingredients. Set aside.
  • Boil water and cook rotini, as per package instructions. Drain rotini and rinse in cool water.
  • While rotini is cooking, cut mango into chunks, removing peel and pit.
  • Place salad ingredients in a large bowl. Drizzle with vinaigrette. Toss gently.

Published August 23, 2023