Hello Everyone and welcome back to the next installment of our Fabulous Fruits series. I hope your Thanksgiving was a blessed one, however you chose to spend the day.
Tonight we showcase three more fruits in our series: cantaloupe, cherries and cranberries. Some new recipes are at the end of this post.
CANTELOUPE. Canteloupes, also known as muskmelon, can help to lower blood cholesterol levels and high blood pressure. They can also boost immune health and aid liver health. Canteloupes also have anti-inflammatory properties. Key nutrients in cantaloupe include folate, fiber, vitamin C, potassium, fructose, sucrose, zinc, copper, manganese, vitamin B, vitamin E, and small amounts of lipids. Interesting note: Canteloupes have more beta-carotene than any other type of melon. Choose canteloupes with a thick, coarse corky surface, with veins standing out over a slightly golden colored rind. They should have a fruity aroma and round shape. A good cantaloupe will not have a stem and it will yield slightly to thumb pressure on the nonstem end. Avoid canteloupes with a very yellow or green rind color, irregular shapes, softening over the entire rind and any mold growth. Store canteloupes at room temperature for up to four days, then refrigerate for up to five days. Refrigerate cut up melon in a covered container for up to three days. Wash the cantaloupe under cool water before cutting to cleanse it of any mold or bacteria, which can be carried on the knife from the skin into the fruit. Cut the melon open and remove the seed and strings.
CHERRIES (SWEET). Cherries have shown to be helpful in the treatment of rheumatism, arthritis, and gout. Black cherry juice is excellent for gout, and prevents tooth decay by stopping plaque formation. They can also benefit the glandular system and remove toxic waste from tissue and aid in the function of the gallbladder and liver. Key nutrients in cherries include vitamin C, potassium, calcium, iron, magnesium, phosphorus, fructose, glucose, sucrose, zinc, copper, vitamin B, folate, vitamin E, fiber, and beta-carotene. Choose cherries that have been kept cool and moist. The flavor and texture of cherries suffer at warm temperatures. Select cherries that have a very deep maroon, red or black color. The surfaces should be bright, glossy and plump looking. Stems should look fresh and green. Avoid fruit that is shriveled or has dried stems. Pass on any cherries that have soft looking flesh, brown discolorations, or obvious signs of mold growth. Cherries should be stored dry in the refrigerator loosely packed in plastic bags. Fresh cherries will keep for approximately one week in the fridge. Cherries can be frozen and kept for up to 12 months. Wash cherries under cold water. You can pit cherries by cutting them in half and removing the pit with the tip of a knife.
CRANBERRIES. Cranberries are good for the kidneys, bladder, and skin. They are useful for the treatment of asthma, kidney stones and bladder stones. They are also a good intestinal antiseptic. Natural compounds in cranberries keep bacteria from adhering to bladder cells. This activity also the bacteria to be suspended in the bladder and then eventually flushed from the body, thus preventing bladder infections. Interesting fact: Canned cranberry sauce contains up to 86 percent less Vitamin C than an equal amount of fresh cranberries. Key nutrients in cranberries include vitamin C, fiber, citric acid, malic acid, calcium, iron, phosphorus, potassium, sodium, zinc, copper, vitamin E, and lipids. Cranberries are usually sold packaged in plastic bags. Select a bag containing firm, bright red berries. Avoid bags than contain pale berries and debris. At their peak, cranberries will bounce if dropped. Cranberries will keep for up to one month in their original packaging, stored in the fridge. Cranberries can also be frozen, in their original packaging for up to one year. Sort the berries before serving, and discard any berries that have turned bad. To clean cranberries, place them in a basin of cold water. Any twigs, leaves, or unripe berries will float to the surface and can be skimmed off. Do this quickly so that the berries do not become waterlogged. Do not wash berries until you are ready to eat them.
RECIPES
Raw Vegan Fruit Salad. Take 1 (12 ounce) package of romaine lettuce, cleaned and torn. 1 (7 ounce) package baby spinach leaves, cleaned. 3/4 cup of sliced strawberries, 1/2 cup of pineapple, 1/2 cup of mandarin oranges, 1/4 green onion sliced, 1 cup of raw almonds, and 1/3 cup of sugar (I use either Truvia or Monk Fruit). For the glazed almonds, place a heavy skillet over high heat until heated through. Add the almonds and sugar and cook until sugar is melted mixing continuously. Remove from the heat and transfer the glazed almonds onto a plate. Keep aside to cool completely. After cooling, break the glazed almonds into pieces. For the salad, add all the ingredients into a bowl and mix well. Enjoy with a topping of the glazed almond pieces.
Big Backyard Party Melon Salad. Take a 20 pound watermelon, 2 canteloupes, peeled and cubed, 1 honeydew, peeled and cubed, 1 pineapple cut into chunks, 2 pints of strawberries, hulled and quartered, 2 pints of blueberries, 1 pint of raspberries, 1 bunch of red grapes and 1 bunch of green grapes. With a melon carver, cut the top third of the watermelon and make a decorative edge of your choice. With a scooper, scoop the watermelon flesh and transfer into a bowl. In the bowl of watermelon, add the remaining fruit and mix. Transfer the fruit mixture into the watermelon basket and enjoy.
Canteloupe Water. Take 1/2 ripe cantaloupe, peeled and cubed and 8 cups of water. Put the cubed cantaloupe into a pitcher. Muddle the fruit by crushing it slightly with a wooden spoon. Pour in the water and chill for 1 to 12 hours before serving.
Honeydew Orange Basil Infusion. Take 1 orange, 2 cups of honeydew melon flesh, cut into chunks, 3 to 5 large fresh basil leaves, and 8 cups of water. Put the fruits into a pitcher. Muddle with a wooden spoon or muddler, the add the basil and water. Chill for 1 to 12 hours before serving.
Have a wonderful start to your new week! I look forward to next week’s post which will feature grapefruit, kiwi and grapes! Stay safe and well!
‘YOU ARE NEVER TOO OLD TO SET ANOTHER GOAL OR TO DREAM A NEW DREAM.”
Lemon and Rosemary 