Hi Everyone and welcome back! I hope you have had a safe and health and happy start to 2022. Tonight’s post will be installment five of our “Fabulous Fruits” Series. Our stars tonight: nectarines, oranges, and papaya.
Nectarines are a useful fruit for controlling blood cholesterol levels and preventing constipation. Nectarines have powerful antioxidant properties because of their high levels of potassium, beta-carotene and vitamin C…TWICE THAT OF PEACHES! Caution: Avoid eating nectarine pits as they contain amygdalin, which is a compound that converts to cyanide in the stomach. Key nutrients in nectarines include potassium, vitamin C, fiber, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, fructose, glucose, vitamin B, folate, and vitamin E. Select nectarines that have a rich color and a sweet fragrance. They should be plump and soft along the seam. The color should be deep yellow under a red blush. Avoid nectarines that are hard, dull in color, have shriveled or cracked skins or are overly soft. Ripe nectarines should be stored in the crisper compartment of the fridge and will keep for three to five days. Wash nectarines under cold water before eating them. They will taste the best when allowed to warm to room temperature.
Oranges can help to cleanse the body, boost the immune system, lower blood cholesterol levels, prevent scurvy, combat fevers, dissolve gallstones, and lower high blood pressure. The high calcium in oranges promotes the formation of strong bones and teeth. D-limonene is found in oranges and is a natural cholesterol lowering substance. Key nutrients in oranges include vitamin C, folate, vitamin B, fiber, potassium, sodium, citric acid, fructose, glucose, sucrose, zinc, copper, iron, phosphorus, Sulphur, calcium, alpha-carotene, beta-carotene, pectin, limonene and much more. Oranges should be firm and heavy, with a fresh, bright, smooth skin. Avoid oranges that are lightweight; have a rough skin texture or dull, dry skin, have a spongy texture; have spots and discolorations on the surface of the skin. Interesting note: if picked green, oranges may cause arthritic-like joint pains because the citric acid in green oranges has not had time to be converted into fructose (fruit sugar). Green oranges also have lower vitamin C levels than properly ripened oranges. Oranges can be stored in the fridge or at room temperature for up to two weeks. If oranges are chilled, leave them at room temperature for at least thirty minutes before you juice or eat them. Wash oranges under cool water before slicing or peeling them to rid them of any mold or bacteria, which can be carried on the knife from the skin into the fruit.
Papaya assists digestion, protects mucous membranes from infection, constricts stomach ulcers, helps to ease inflammation, combats diarrhea and constipation. Papayas have two important antioxidants: Vitamin C and Vitamin A. Papaya breaks down unwanted substances, including uric acid and other toxic acids in the body. GREAT TIP: Papaya is good to add to infant formula to aid digestion! Key nutrients in the papaya include vitamin C, vitamin A, potassium, silicon, vitamin B, fiber, sodium, calcium, phosphorus, copper, iron, sulfur, magnesium, fructose, zinc, folate, vitamin E, beta-carotene and lipids. Select papayas that are yellow to orange-yellow in color. They should give slightly under gentle pressure, but they should not be soft or mushy at the stem end. The skin should be smooth, not bruised or shriveled. An uncut papaya should not give off any odor! Wash papayas under cool water before cutting them to rid them of any mold or bacteria, which can be carried on the knife from the skin into the fruit. Another great tip: papaya seeds can be cleaned, dried, and ground like peppercorns. Their peppery flavor makes them a good substitute for pepper. Sprinkle ground seeds over foods to add important digestive enzymes!
RECIPES:
GLAZED RADISH FRUIT SALAD. Take 2 carrots grated, 2 stalks of celery sliced, 2 apples grated, 6 radishes grated, 1 cup of raisins, 1/2 cup chopped dates, 1/2 cup of chopped dried apricot, 1/2 cup sliced almonds, 1 cup of low fat plain yogurt, 1/2 teaspoon salt, 1/2 cup of lemon juice, 1/4 cup of organic honey, 3/4 cup extra virgin olive oil, and 1 dash of sea salt. In a bowl, add all of the dried fruit, apples, vegetables and almonds and mix well. In a second bowl, add the remaining ingredients and mix until well combined. Place the dressing over the salad and toss to coat well. Refrigerate to chill completely. Enjoy chilled.
CARIBBEAN HONEYDEW AND GUAVA SALAD. Take 1/2 honeydew melon, peeled, seeded and sliced; 1/4 watermelon, peeled, seeded and sliced, 2 guavas seeded and sliced, 3 nectarines peeled and sliced, 18 strawberries hulled and sliced, 1 dash of toasted coconut, strained yogurt, syrup (such as a simple syrup with Truvia), 3 tablespoons sugar such as Stevia, 2/3 cup of water, 1 cinnamon stick, 4 cardamom pods crushed, 1 clove, 1 orange, juice, 1 lime, juice. For the syrup: in a bowl, add the water, sugar and cook until boiling. Cook for about 2 minutes mixing continuously. Remove from the heat and stir in the lime and orange juice. In a bowl, add the fruit and mix. Through a strainer, strain the cooked syrup over the fruit. Enjoy with a topping of the coconut alongside the strained yogurt.
ORANGE DATE SMOOTHIE. Take 2 mangoes, peeled and pitted, 1 cup of golden raisins, 1 orange, juice of, 6 dates pitted, 1 1/2 cup of coconut water. Put all ingredients in a blender. Blend until you get a smoothie like consistency.
MORNING DETOX SMOOTHIE. Take 1 grapefruit, juice of, 3 cups of kale fresh, 2 cups of spinach fresh, and 1/2 lime peeled. Put all ingredients in a blender. Blend until you get a smoothie like consistency.
I hope you enjoyed tonight’s post! Have a wonderful week. I look forward to “seeing” you back next week as we continue on with peaches, pears and pineapples!
“PERFECTION IS NOT ATTAINABLE, BUT IF WE CHASE PERFECTION WE CAN CATCH EXCELLENCE.” Vince Lombardi
Lemon and Rosemary 