Fruits and vegetables for winter – storage conditions and cooking methods

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1. Overview

Winter diet was always meager in fresh fruits and vegetables, not because there is no demand, but because habits to consume more canned meat, fat and processed food.

There are plenty of fruits and vegetables that are found in shop windows all winter and are valuable in terms of nutrition for health.


1. Overview
2. Cranberry
3. Green beans
4. Kiwi
5. Oranges
6. Pears
7. Pomegranate
8. Quince
9. Tangerines

2. Cranberry

Cranberries is a berry commonly found in October-November and has a lot of unique nutritional properties for the body. A half cup of fresh cranberries contains:
- 2 grams of fiber (mostly soluble);
- 9% of the RDA (recommended daily allowance) of vitamin C.

Storage. Carefully selected cranberries or blueberries are put in plastic bags and keep in the refrigerator up to 7 days. For longer term storage they should stay in the freezer.

Cooking method. Cranberries are consumed in their natural state, fresh, like any other fruit. But most often are added to pies, jams and cakes.

Red cranberries may also be prepared as sauces or syrups. Red cranberry recipes require considerable added sugar to balance the sour taste of the fruit, so be careful!

3. Green beans

Green bean is a vegetable that is found in markets and shops all year. One cup of beans contains:
- 4 grams of fiber (soluble and insoluble);
- 11% of the RDA of folic acid, vitamin A and vitamin B
- 24% of the RDA of vitamin C.

Storage. Green beans can be kept in a plastic bag in the refrigerator up to 4 days without being rinsed or you can freeze them for a long-term storage.

Cooking method. From green beans are consumed the pods that are well washed and to which must tear ends before cooking.

Cook boiled, grilled or steamed. Green beans are used for salads, stews and other dishes. The secret is cooking it to the point that tender, but still slightly crunchy.

4. Kiwi

Kiwi is a fruit found in stores from October to March and offers a lot of health benefits. One kiwi fruit contains
- 3 grams of fiber (mostly soluble);
- 76% of the RDA of vitamin C.

Storage. The fruit is ripe and ready to eat when slightly soft after a gentle pressure exerted by the finger. If it is very soft, it means that it is too ripe and is not good to eat.

Kiwi fruits that are not ripe enough should be left to room temperature or keep in the bottom drawer of the refrigerator for 3-5 days, until ripen a bit and are ready to be consumed.

Cooking method. Kiwi is a fruit that can be consumed with its peel. But most people consume it without the peel, as snack.

Another way to eat it without peel is to cut in half and then to remove the contents with a spoon. Fruit can be added to sherbet or drinking cocktails. It can also be added to cakes and cookies or salads.

5. Oranges

Oranges are considered winter fruits and are found in stores from December to April. A medium orange (5.5 cm diameter) contains:
- 3.5 g fiber (soluble and insoluble);
- 11% of the RDA of vitamin B1 and folic acid;
- 107% of the RDA of vitamin C.

Storage. Oranges survive long enough at room temperature, but if kept in the refrigerator, will be eatable up to 3 weeks.

Cooking method. Oranges can be used in many ways and can be used almost all its parts, including skin. But most often consumed without peel, fresh or as juice.

Peel of oranges is often put in cakes and drinks. Content can be used as a snack, juice or can be put in desserts. It can be prepare as sauces or jams.

6. Pears

Even if pears are more autumnal fruits, some types of pears can also be found in stores during the winter months. One example is D’Anjou pear. One piece of D’Anjou pear contains:
- 5 g fiber (mostly soluble);
- 11% of the recommended daily allowance of vitamin C.

Storage. Pears can be kept at room temperature, but because they ripen quickly, is better to store them in the refrigerator, which is designed to stop the ripening. If they are not sufficiently ripe, leave them at room temperature for several days. It is considered ripe when slightly soft.

Cooking method. Pears are consumed with or without peel according to your preference. They can be eaten as simple snacks or in combination with special cheeses. Pears can be used to make jam or can be used in different types of desserts.

Baking time and sugar needs are smaller compared to apples because they are sweeter and tender faster.

7. Pomegranate

Pomegranate is one of the most nutritious fruits of autumn-winter period (October-December). One pomegranate contains:
- 1 g fiber (mostly soluble);
- 12% of the RDA of vitamin B6, C and potassium.

Storage. Pomegranate can keep at room temperature for a week or, if you keep in the refrigerator, two weeks.

Cooking method. Pomegranates are some of the fruits that are peeled hard and tend to do a lot of mess around. To avoid this, you can put the pomegranate in a bowl of water and cut into quarters (under water) and then will peel easily. The seeds will float.

The juice can be added to dessert or can be drunk as such. The seeds are used in salads, and other dishes with meat or cakes.

8. Quince

Quince is an autumnal fruit that occurs in September and can still be found on the stalls in December. A quince contains:
- 2 grams of fiber (mostly soluble);
- 18% of the RDA of vitamin C.

Storage. It can keep at room temperature for about a week, but last longer in the refrigerator – up to 3 weeks.

Cooking method. Wash well, peel and eat it raw as a snack or use it for jams and desserts.

9. Tangerines

Tangerine is a wintry fruit present on shop windows from December to February: a tangerine of about 6 cm in diameter contains:
- 2.3 g fiber (mostly soluble);
- 13% of the RDA of vitamin A;
- 40% of the RDA of vitamin C.

Storage. Tangerines can keep at room temperature for about a week, but for a long-term storage, prefers the refrigerator, which helps them withstand up to 2 weeks.

Cooking method. Tangerines should be peeled before consumption and eaten raw. They can also be used for juices or in desserts composition. They are less acidic than other citrus.



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