You can find berries and melons in the supermarket in the winter, but these fruits do not have much taste. So instead, spend your money on fruit that actually tastes good now. We all know the winter holiday season is prime time for cranberries and yams, but have you considered persimmons, kiwi, citrus or pears? Winter is when most citrus fruits are at their sweetest and juiciest. Winter fruits are also excellent for baking. Here’s how to choose the best fruit, why it’s good for you and how to save money.
Oranges
How to buy:
In general, look for plump oranges that are free of blemishes or bruises. As the season wears on, you may find different varieties of oranges popping up, such as Cara Cara and blood oranges. Try them! Both of these varieties are very sweet and have a darker flesh, ranging from pink in the Cara Cara to dark red in the blood orange.
Why it’s good:
Oranges are loaded with vitamin C (a large orange has more than the daily recommended value of vitamin C), which may help smooth your skin. If you bite into a blood orange, you’ll also be getting anthocyanins, a compound that turns the flesh red and is associated with helping to keep the heart healthy and the brain sharp.
How to save:
Buy them in bulk (they may be cheaper in a bag than when sold individually) and store them in the refrigerator to extend their life by a couple of weeks. If you stumble across a few fruits with a grainy texture, use them for juicing or cooking.
Bananas
How to buy:
Bananas are in season year-round and are different from other fruits because they can be picked while they are still far from ripe. If you do buy green bananas, wait until the skin ripens to a yellow and the starches convert to sugars.
Why it’s good:
Bananas are one of the best sources of potassium, which is associated with healthy blood pressure. Also, a medium banana is an excellent source of cell-building vitamin B6 and is a good source of vitamin C and fiber.
How to save:
Though bananas are relatively economical—ripening bananas cost about 70 to 90 cents per pound—overripe bananas are often on sale for less. Even if banana peels have started to brown, the insides often remain sweet, ripe and unblemished. Buy a bunch or two and peel the extras before sticking them in the freezer. They will keep for several months and are excellent in banana bread, pancakes and smoothies.
Pineapples
How to buy:
Avoid green pineapples—they are not ripe. A ripe pineapple should smell like a pineapple. There should be a golden color present—starting at the base—and the more yellow a pineapple is, the better it will taste throughout. Some people claim that pulling leaves easily from the top of a pineapple is an indication of ripeness, but this has not been proven. Your best bet is to go with color.
Why it’s good:
Pineapple is loaded with vitamin C, delivers a healthy dose of fiber and is an excellent source of manganese, a nutrient involved in bone formation.
How to save:
Cutting into a pineapple for the first time may be intimidating. But where your wallet is concerned, it may be worth learning how to do. Prepared pineapple chunks in the produce section cost more per pound—about 50 cents an ounce more—than a whole pineapple. Check your market for whole, peeled and decored pineapples. My market sells these pineapples at the same price as an unpeeled pineapple.
Pomegranates
How to buy:
Color is not a good indicator of a ripe pomegranate. Instead, choose a fruit that feels heavy in your hand.
Why it’s good:
Pomegranate juice is rich in antioxidants, natural compounds found in plants that help protect the body from harmful compounds that damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer. Although you don’t get as many antioxidants eating the seeds as drinking the juice, you will get a bit of fiber and abundant punicic acid, a polyunsaturated heart-healthy oil.
How to save:
Pomegranates aren’t the cheapest fruit in the produce bin (about $2.50 each), but the good news is that one fruit goes a long way. Your best bet is to compare prices at competing stores, and buy the cheapest you can find.
Grapefruit
How to buy:
Like oranges, select fruits that are free of blemishes and bruises. Buying ripe grapefruit can be tricky—the skin color of the fruit is not always a reliable way to tell if the fruit is sweet inside. If the fruit is heavy in your hand, that may be a good indication of its juiciness.
Why it’s good:
Grapefruits are high in vitamin C and are a good source of fiber. Studies have shown that the soluble fiber in grapefruit may even be beneficial in lowering cholesterol. Half a medium grapefruit has only 60 calories. One exception: if you take statins to lower cholesterol levels, consuming grapefruit juice or the fruit may prevent the statins from breaking down in your system, causing the drug to accumulate in high amounts in the body.
How to save:
If you regularly buy organic, you may make an exception for grapefruit. According to the Environmental Working Group (a nonprofit, nonpartisan organization) it is a fruit that is less likely to be contaminated with pesticides.
Tangerines
How to buy:
Choose tangerines with a deep orange color that are firm to semi-soft and heavy for their size. Avoid tangerines that have dull or brown coloring or soft spots.
Why it’s good:
One tangerine contains 2.3 grams fiber, 13% of the recommended daily amount of vitamin A and 40% of vitamin C. Tangerines are smaller than oranges with bright orange skins and slightly looser peels than oranges. They are great for eating and you can also juice tangerines. Tangerines are less acidic than most citrus fruits. Use them as you would oranges in salads, stirred into yogurt or cottage cheese or as a topping for dessert.
How to save:
Buy them in bulk (they may be cheaper in a bag than when sold individually) and store them in the refrigerator to extend their life by a couple of weeks.
Making Healthy Desserts With Winter Fruits
Lemon Pudding Cakes
Ingredients
- 3/4 cup granulated sugar
- 1/3 cup all-purpose flour
- 3 large eggs, separated
- 2 tablespoons unsalted butter, at room temperature
- 1 cup skim or lowfat milk
- 5 tablespoons fresh lemon juice
- 1 teaspoon finely grated lemon zest
- 1/4 teaspoon salt
Directions
Preheat the oven to 350°F. Spray six 6-ounce ramekins with vegetable oil spray. In a medium bowl, whisk the sugar with the flour. In another bowl, whisk the egg yolks with the butter until well blended. Whisk in the milk, lemon juice and lemon zest. Pour the lemon mixture into the sugar mixture and whisk until smooth.
In a medium bowl, beat the egg whites with the salt until firm peaks form. Gently fold the egg whites into the lemon mixture. Pour the batter into the prepared ramekins and transfer them to a small roasting pan. Place the pan in the oven and pour in enough hot water to reach halfway up the sides of the ramekins.
Bake the pudding cakes for 35 minutes or until they are puffy and golden on top. Using tongs, transfer the ramekins to a rack to cool for 20 minutes. Serve the cakes in the ramekins or run a knife around the edge of each cake and unmold onto plates. Serve warm or at room temperature. Pudding cakes can be refrigerated for 2 days.
Chocolate Crepes with Orange and Chocolate Sauce
8 crepes
Ingredients
Crepes
- 6 tablespoons all-purpose flour
- 2 tablespoons unsweetened cocoa powder
- 1 tablespoon sugar
- Pinch of salt
- 1/4 cup skim milk
- 1 large egg
- 2 teaspoons canola oil, divided
- 1/4 cup water
Orange Syrup
- 1/2 cup sugar
- 1/2 cup water
- Zest from 2 oranges, cut into very thin strips
Filling: 1 cup frozen yogurt (vanilla or flavor of choice)
Topping: Chocolate Sauce (recipe follows)
Directions
To make crepes:
Combine flour, cocoa, sugar, salt, milk, egg, 1 teaspoon oil and water in a food processor or blender and blend until smooth. Transfer to a bowl and refrigerate for 1 hour or for up to 24 hours.
To make orange syrup:
Combine sugar and water in a small saucepan. Bring to a boil, add orange zest, reduce heat to low and simmer, uncovered, for 20 to 25 minutes, or until the syrup has thickened and the zest is tender. Several times during the cooking, brush the sides of the saucepan with a pastry brush dipped in cold water to keep sugar crystals from forming on the sides. Remove from heat and let cool.
To cook and assemble crepes:
Heat a small nonstick skillet or crepe pan over medium heat until a drop of water sizzles when sprinkled on the surface. Reduce heat to medium-low. Brush pan with a little of the remaining 1 teaspoon oil as needed to prevent sticking. Pour about 2 tablespoons of batter on the skillet and swirl to coat the bottom evenly. Cook 30 to 40 seconds until the top of the crepe has a dull surface and the edges begin to curl. Flip and cook for 20 to 30 seconds, or until the crepe is firm. Remove to a plate and cover with a dry cloth. Repeat with remaining crepes. (The crepes may be stacked between wax paper sheets until serving time.)
Place a crepe on a dessert plate. Spread 2 tablespoons of frozen yogurt across the middle. Fold in half and spoon 1 tablespoon Chocolate Sauce over the top or beside it. Spoon 2 teaspoons orange syrup and zest over the folded crepe. Repeat with remaining crepes.
Chocolate Sauce
Ingredients
- 1 1/2 tablespoons unsweetened cocoa powder
- 3/4 teaspoon cornstarch
- 3/4 teaspoon sugar
- 1 1/2 tablespoons skim milk
- 2 tablespoons honey or 1 1/2 tablespoons agave necter
- 1/4 teaspoon canola oil
- 1/4 teaspoon vanilla extract
Directions
Sift together cocoa, cornstarch and sugar in a small saucepan. Gradually whisk in milk. Whisk in honey. Bring to a boil, whisking. Reduce heat to low and simmer until thickened. Remove from heat and whisk in oil and vanilla.
Orange Cranberry Cookies
Ingredients
- 1 1/2 cups whole-wheat pastry flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1 cup chopped pecans
- 1/2 cup chopped dried cranberries
- 1 cup granulated sugar
- 1/2 cup smooth, unsweetened applesauce
- 1/4 cup canola oil
- 1 tablespoon freshly grated orange zest
- 3 tablespoons orange juice
Directions
Whisk flour, baking powder, baking soda and salt in a large bowl. Stir in pecans and dried cranberries.
Whisk 1 cup sugar, applesauce, oil, orange zest and juice in a medium bowl until smooth. Make a well in the dry ingredients and pour in the wet ingredients. Mix until well blended.
Cover with plastic wrap and chill for 30 minutes.
Preheat oven to 350°F. Line a baking sheet with parchment paper or a nonstick baking mat.
Roll the dough with floured hands (it will be very moist) into 1 1/2-inch balls and place them 2 inches apart on the prepared baking sheet.
Bake the cookies until barely golden brown, 12 to 15 minutes. Cool on the pan for 1 minute; transfer to a wire rack to cool completely.
Cinnamon Apple Cheesecake
12 servings
The cream cheese in the batter makes the cake quite moist. Because it’s so tender, use a serrated knife for cutting.
Ingredients
- 1 3/4 cups sugar, divided
- 1/2 cup stick margarine or butter, softened
- 1 teaspoon vanilla extract
- 6 ounces block style low fat cream cheese, softened (about 3/4 cup)
- 2 large eggs
- 1 1/2 cups all-purpose flour
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon salt
- 2 teaspoons ground cinnamon
- 3 cups chopped, peeled baking apples (about 2-3 apples)
- Cooking spray
Directions
Preheat oven to 350 degrees F.
Beat 1 1/2 cups sugar, margarine, vanilla and cream cheese at medium speed until well-blended (about 4 minutes). Add eggs, 1 at a time, beating well after each addition.
Combine flour, baking powder and salt. Add flour mixture to creamed mixture, beating at low speed until blended.
Combine the remaining 1/4 cup sugar and the cinnamon. Add 2 tablespoons or the cinnamon mixture to the apples and mix. Fold apple mixture into the batter.
Pour batter into an 8-inch springform pan coated with cooking spray and sprinkle the top with the remaining cinnamon mixture.
Bake at 350 degrees F for 1 hour and 15 minutes or until the cake pulls away from the sides of the pan.
Cool the cake completely on a wire rack.
NOTE: You can also make this cake in a 9-inch square cake pan or a 9-inch springform pan; just reduce the cooking time by 5 minutes.
Healthy Pear Crisp
Ingredients
- 1 lemon
- 1/2 cup granulated sugar, divided
- 1/3 cup plus 2 tablespoons flour, divided
- 1 teaspoon ground cinnamon, divided
- 8 fresh pears (about 2-1/2 lb.), peeled, cut into 1-inch chunks
- 1/4 cup packed brown sugar
- 1/3 cup cold butter, cut up
- 1/2 cup sliced almonds
- Frozen yogurt, optional
Directions
Heat the oven to 375ºF.
Grate enough lemon peel to measure 1/2 teaspoon zest. Squeeze enough juice to measure 1-1/2 tablespoons.
Mix 1/4 cup granulated sugar, 2 tablespoons flour and 1/2 teaspoon cinnamon in large bowl. Add pears, lemon zest and juice; toss until pears are evenly coated.
Spoon into an 8-inch square baking dish coated with cooking spray.
Mix brown sugar and remaining flour, granulated sugar and cinnamon in medium bowl. Cut in butter with pastry blender or 2 knives until mixture forms coarse crumbs. Stir in nuts and sprinkle over the pears.
Bake 40 to 45 min. or until topping is golden brown and pears are hot and bubbly. Serve warm topped frozen yogurt, if desired.
NOTE: You can also bake this dessert in 9-inch square baking dish or shallow 2-qt. casserole instead of the 8-inch square baking dish.
Related articles
- Monochromatic Monday :: Bittersweet Grapefruit (lifeisgoodeveryday.wordpress.com)
- Foods to Freeze for Later Use (splendidrecipes.wordpress.com)
- Tangerine Margaritas (muybuenocookbook.com)
- The End of Winter’s Seasonal Fruit and Vegetables + Recipes (healthableoldsoul.wordpress.com)
- Celebrate Citrus in the Coastal Bend (coastalbendlife.wordpress.com)
- A Wintery Juice That’ll Rock Your World (enjoythisorganiclife.com)
- The Benefits of Pineapple (mydocinfo.wordpress.com)
- Eating “across the rainbow” (ckomelissal.wordpress.com)
