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Eating on the Wild Side

Jo Robinson
berries, blueberries, blackberries, strawberries, raspberries, cranberries, marionberries, loganberries, and boysenberries (fresh, dried, or frozen) White-fleshed peaches or nectarines with their skins Bing cherries, Royal Anne cherries, or sour cherries Red-, blue-, or black-skinned plums Dried currants Red or black grapes Navel oranges, Valencia oranges, Cara Cara oranges, blood oranges, or tangelos Dark red grapefruits Red papayas, mangoes (ripe or green), red guavas, or red bananas Dark red watermelons, dark orange cantaloupes, or orange honeydew melons Nuts or seeds, such as pecans, walnuts, pistachios, pumpkin seeds, or sunflower seeds (fresh or toasted) Fresh mint or basil
Eating on the Wild Side - Jo Robinson - Tu subrayado en la posición 5467-5477 | Añadido el miércoles, 23 de abril de 2014 02:28:03
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RECOMMENDED INGREDIENTS FOR FRUIT SALADS Apples with their skins Berries of any kind, especially wild
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More often than not, however, the salads are made from some of the least nutritious varieties available, such as Thompson seedless grapes, Cavendish bananas, and Honeydew melons. To eat on the wild side, I recommend choosing the fruit from the following list of more nutritious varieties. Take
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HONEYDEW MELONS The green honeydew melon, our sweetest melon of all, is also the lowest in nutritive value. In
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CANTALOUPES
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Watermelons are one of the rare foods that increase their antioxidant value after they?ve been harvested?provided you keep them out of the refrigerator. Keep a watermelon on your counter for several days and it will have 50 percent more lycopene than it did when you bought it. Chill before serving for
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How do you know when a watermelon is ripe? Look for one that is beginning to lose its gloss. Then examine the ?ground spot,? the part of the melon that was in contact with the soil. It should be yellow, not green or white. When you tap the watermelon, listen for a hollow sound rather than a flat thump.
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At some point in the domestication of watermelons, a red-fleshed mutant appeared. The red fruits were preferred over white-fleshed varieties and soon became more popular. Lycopene, we now know, provides the red color. Dark red watermelons are one of the best sources of this phytonutrient. In fact, some varieties have 40 percent more lycopene per ounce than ripe tomatoes.
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WATERMELONS
Eating on the Wild Side - Jo Robinson - Tu subrayado en la posición 5368-5368 | Añadido el miércoles, 23 de abril de 2014 02:19:13
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Nonetheless, they are refreshing, juicy, low-calorie treats that provide a reasonable amount of vitamin C. If
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Melons are about 95 percent water, so whatever nutrients they contain are highly diluted.
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Most of the melons that are sold in the summer are grown in the United States, but in spring, fall, and winter they are imported from other countries. In 2010, we imported $478 million worth of melons, most of them from Mexico. The rest came from Guatemala, Costa Rica, and Honduras. We eat, on average, twenty-six pounds of melons a year, which puts them high on our list of favorite fruits.
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For many people, melons are inextricably linked with summer. When
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5. The guava is one of our most nutritious tropical fruits. Guavas are more nutritious than bananas, pineapples, papayas, and mangoes. Red-fleshed guavas are the most nutritious of all, but even the white-fleshed varieties offer
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Mangoes deserve to be eaten in greater quantity. Mangoes have five times more vitamin C than oranges, five times more fiber than
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3. Papayas are gaining popularity in the United States. Papayas have a glycemic load of 3 and are an excellent source of vitamin C. Red-fleshed papayas are more nutritious than golden-fleshed varieties and are beginning to show
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2. Extra-sweet varieties of pineapples are more nutritious than the traditional variety. The Cayenne pineapple, our most widely sold
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TROPICAL FRUITS: POINTS TO REMEMBER 1. Bananas are relatively high in sugar and low in phytonutrients.
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Their aroma is a better guide. The fruit should have the distinctive aroma of a mango without any hint of ammonia, which is a sign of an overripe fruit. Their firmness is another clue. When you press the fruit gently between your palms, it should have a slight give. Mangoes will ripen at room temperature after they?ve been harvested. If you bring home a semiripe fruit, you can
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nectarines, the redness of a mango is not a good indicator of its ripeness.
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