Part 5: strawberries, cranberries, raspberries, stone fruits, grapes and raisins

Part 5: strawberries, cranberries, raspberries, stone fruits, grapes and raisins

Based on the book "Eating on the Wild Side" by Jo Robinson

Next the recommended varieties and produce tips for strawberries, cranberries, raspberries, stone fruits, grapes, and raisins.

Recommended Strawberries, Cranberries, and Raspberries:

• Fresh and frozen strawberries

• All varieties fresh or frozen cranberries

• Fresh or frozen black raspberries

Tips:

1. Select red, ripe, strawberries…..strawberries don't ripen beyond the point they are picked (¾ ripe) giving you less nutritious strawberries, get them at farmers markets or u-pick when in season otherwise go for frozen and thaw in the microwave to keep their nutrients 

2. Eat cranberries throughout the year..they are very high in antioxidants…aim for whole cranberries or unsweetened juice 

3. Raspberries are high in fiber and antioxidants, the darker the better with black raspberries at the top…buy frozen when not in season

Recommended Stone fruits: Peaches, Nectarines, Apricots, Plums, Cherries

• White fleshed peaches and nectarines, they are higher in nutrients than the yellow ones

• All varieties of apricots, choose the ones with the darker orange or red skin and flesh

• Bing, hartland, and royal anne cherries

• Red, dark blue, and black plums

Tips:

1. Buy ripe or nearly ripe stone fruits for the best quality

2. Choose peaches and nectarines with care….the fruit should have no green on it and should give a little bit when pressed 

3. Eat the skins, buy organic to reduce your ingestion of pesticides 

4. Shop for dried apricots by color….look for deep oranges and reds

5. Choose the most nutritious cherries…they are best when freshly picked, look for green flexible stems

6. Buy dark colored plums…these hold the highest amount of nutrients…can also buy prunes

Recommended Grapes and Raisins:

• Red, purple, or black grapes such as concord..these have the most nutrient value

Tips:

1. Look for the freshest grapes…they should be plump and firmly attached to the vine with stems bright green and flexible..if their are loose grapes at the bottom choose a different bag

2. Store grapes properly…chill them as soon as you bring them home in the crisper drawer

3. Buy organic to reduce the exposure to pesticides 

4. Golden raisins have more nutrients than black raisins…if you are sensitive to sulfur dioxide don’t eat anything dried (this is sprayed to help prevent browning)

5. Eat more currants if raisins are not your thing