Fresh Produce

Grapes

Grapes are one of the wonder foods of the world. Available year-round, these tasty fruits please young and old.

Grapes are about 80 percent water, making them a delectable low-calorie snack or dessert; a cup of Concord or Catawba grapes contains only about 60 calories Grapes also add fiber to the diet and are naturally low in sodium. Raisins, or dried grapes, contain only about 15 percent water. For this reason, nutrients and calories are more concentrated in raisins-one cup contains 464 calories! Like other dried fruit, raisins are a good source of iron. Serving Size 1-1/2 cups.

Varieties

Grapes come in more than 50 varieties in black, blue, blue-black, golden, red, green, purple, and white colors with a juicy pulp inside. The two main types of grapes are the American and European. They both come in seeded and seedless varieties. Common varieties include Thompson, Flame, Ruby, Perlette and Tokay grapes. Most U.S. grapes are grown in California.

Selecting Grapes

Look for firm, plump, well-colored clusters of grapes that are securely attached to their green stems. Fully ripe grapes are soft and tender. Grapes showing signs of decay, shriveling, stickiness, brown spots or dry brittle stems should be avoided. Blue Concord grapes are excellent for table use and for making juice and jelly. The large, purplish-red catawba variety is used primarily for making juice and wine, but can also be served fresh for eating.

Tips

• Fresh grapes maintain good quality for two to three days in the refrigerator. Store in a covered container or plastic bag.
• Just before use, wash grape clusters under a gentle spray of water, drain and pat dry. 
• Table grapes are at their best served slightly chilled to enhance their crisp texture and refreshing flavor. 
• Seedless grapes are used whole. For seeded grapes, remove seeds by cutting grapes into halves lengthwise and scooping out seeds with the point of a knife. 
• Grapes are easier to peel when they're frozen. Just rinse frozen grapes in lukewarm water until skins split. Skins will then slip right off. 
• When preparing small clusters of grapes for garnishing, cut the clusters with scissors. This helps keep the grapes attached to the stem. 
• For longer storage, grapes can be canned, frozen or made into juice or sweet spreads to enhance meals throughout the year. Grapes can be dried as raisins for use as a snack or in baking.

Nectarines

Commonly showcased side by side with peaches, nectarines are a similar, but yet different fruit. The best way to identify the difference between a nectarine and peach is by the lack of fuzz on the nectarine.

The nectarine is a cultivar group of peach that has a smooth, fuzzless skin. Though fuzzy peaches and nectarines are commercially regarded as different fruits, with nectarines often erroneously believed to be a crossbreed between peaches and plums, or a "peach with a plum skin", they belong to the same species as peaches. Several genetic studies have concluded in fact that nectarines are created due to a recessive gene, whereas a fuzzy peach skin is dominant. Regular peach trees occasionally produce a few nectarines, and vice versa. 

As with peaches, nectarines can be white or yellow, and clingstone or freestone. On average, nectarines are slightly smaller and sweeter than peaches, but with much overlap. The lack of skin fuzz can make nectarine skins appear more reddish than those of peaches, contributing to the fruit's plum-like appearance. The lack of down on the skin also means their skin is more easily bruised than peaches. 

Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish. Today, California grows over 95% of the nectarines produced in the United States. 

There are more than 100 varieties of nectarine, in freestone and clingstone varieties. In freestone types the flesh separates from the 'pit' easily, while clingstone types cling to the 'pit.' 

Nectarines are low in calories with no sodium or cholesterol.

Selection
Ripe fruit are fragrant and give, slightly, to the touch. If they are a under-ripe, leave them at room temperature for 2-3 days to ripen. Look for fruit with smooth unblemished skin. Avoid extremely hard or dull colored fruits and soft fruit with soft, wrinkled, punctured skin. 

Storage
Nectarines keep for 5 days if stored in a plastic bag in the coldest part of your refrigerator. 

Preparation
Nectarines can be used and prepared in the same ways as peaches, with no need to peel because they have no fuzz. Leave the skins on when making pies, cobblers and fresh fruit salads, etc. 

Availability
California nectarines are available from late April and to late August. Almost all of the nectarines available are in California. Chiliean nectarines are available from late December through early March.

Read more:
Oregon State University
Wikipedia

Limes

Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname "limeys" for British sailors has continued to this day.

Limes were originally grown on the Indian subcontinent and were popularized in Europe about the time of the Crusades. In the United States, limes were established in what is now named Florida by the sixteenth century. Today limes are grown in Florida, the Southwest, and California.

Selection

Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets.

Storage

Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored.

Varieties

The majority of limes are part of the Tahitian strain, believed to have originated in Tahiti. There are two common varieties of that strain: Persian and Bearss. The Persion is egg-shaped and contains seeds. The Bearss is smaller and seedless. Key limes are smaller and rounder than the Tahitian strain and have a higher acid content. These limes are mostly used in baking.

Preparation

Wash well before using, even if you are only using the juice. Limes are usually eaten raw, but may be included in baked or grilled dishes. Many recipes call for fresh lime juice. To juice by hand, roll the lime on a firm surface before squeezing out the juice.

Limes are also often used as garnish. Simply slice the lime in half and slice into several sections. Limes or lime juice are a great salt substitute and add a tangy flavor. Because of their high ascorbic acid content, lime juice is also used to delay oxidation or "browning" of other fruits and vegetables. Try it on your sliced bananas or apples!

Blueberries

In addition to their sweet, delectable flavor and visual appeal, blueberries are jam-packed with good nutrition. They're a convenient little berry-at home in pies and pancakes, salads, smoothies and sauces. Or, simply wash and eat with no peeling, pitting or slicing needed!

How to buy blueberries

Fresh blueberries are most plentiful during the summer months, but you will find them in the market all year round, along with frozen, canned and dried blueberries. When purchasing fresh blueberries, look for firm, plump, dry berries with smooth skins and a silvery sheen. Size doesn't matter, but color does, reddish berries aren't ripe, but can be used in cooking. Avoid soft or shriveled fruit, or any signs of mold. Containers with juice stains indicate that the fruit may be bruised.

How to store blueberries

Refrigerate fresh blueberries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.

How to freeze blueberries

The secret to successful freezing is to use berries that are unwashed and completely dry. Discard berries that look bruised or shriveled. Place the berries, still in their original plastic pack, in a resealable plastic bag. Or, transfer berries to freezer containers or resealable freezer bags. The berries will freeze individually and you can
remove just the portion you need. Remember to rinse them before using.

Blueberry serving suggestions

• Add blueberries to your favorite muffin recipe try 1 cup for each batch of 12 muffins. Gently stir in the blueberries at the end (unthawed, if frozen).
• Dot pancake batter with blueberries as soon as batter has been poured on the griddle.
• Make a breakfast parfait by layering blueberries with flavored yogurt and granola cereal in a tall glass.
• Sprinkle blueberries and chopped walnuts over dressed mixed greens.
• Serve blueberries with sour cream or yogurt or with a scoop of cottage cheese.

Blueberry nutritional facts

• Only 80 fat-free calories per cup, blueberries are a good source of dietary fiber and vitamin C.
• Blueberries rank high in antioxidants that help protect against cancer, heart disease and other age-related
• diseases.
• Researchers have found compounds in blueberries that help prevent urinary tract infection.
• Just one-half cup of blueberries helps meet the recommended 5 to 9 servings a day of colorful fruits and veggies.

For more tips and recipes visit the
U.S. Highbush Blueberry Council

Avocados

Avocados were first cultivated in South America with later migration to Mexico. It was believed that a Mayan princess ate the very first avocado and that it held mystical and magical powers. European sailors traveling to the New World used avocados as their form of butter. Avocados were first seen in the United States in the early 1800's. California is currently the largest producer of avocados stateside. There are more than 80 varieties, with the "Hass" variety dominating the crop share. A single mature avocado tree can produce more than 400 pieces of fruit in a year.

Avocados are loaded with 25 nutrients and dietary fiber. Avocados contain; vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They're also cholesterol and sodium free. Avocados contain 60% more potassium per ounce than bananas. This fruit is an excellent source of monounsaturated fat.

Just how good are avocados, read the label on a California avocado an see for yourself.

Confused about the different shapes and colors of avocados? The good folks at the California Avocado Commission have some very helpful information. Selecting and handling avocados got you a little intimidated? They have the answers and we have some recipes.

Read more:
California Avocado Commission