Kiwifruit
The seeds of the kiwifruit were brought from its native China to New Zealand where the kiwifruit is now New Zealands national fruit. It is named after that country’s native bird, the kiwi, because of its furry brown skin. The kiwi was introduced to Western Europe in 1953 and although it is a relative newcomer to the local fruit bowls, it has now definitively crossed over from “exotic” fruit, to a regular, mainstream fruit. Indeed, such has its success been, kiwifruit is now so popular that it is cultivated in many European countries.
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Selection
Kiwifruit are ready to eat if, when pressed, they yield slightly. Avoid any that are over–ripe or damaged.
Preparation
To ripen a kiwi, place in a paper bag with an apple or banana and store until they are are slightly soft to the touch. They keep well for a few days when stored in a cool, dark place. Kiwifruits can be prepared well in advance as they do not spoil or discolour. To prepare, peel the outer widthways or lengthways into wedges. During preparation, do not crush the seeds as they tend to become bitter. Also, if raw kiwifruit is used with gelatine, a vegetable setting agent such as Agar must be added as kiwi contains an enzyme which stops gelatine from setting.
Culinary Use
Sliced or pureed kiwi will help to tenderise meat if laid on an hour or so before cooking. Kiwis are ideal used as a filling for pavolva, flans and tarts or made into sorbets and ice–creams. The fruit also goes well with meat and poultry and provides a cooling side dish for hot spicy Indian curries.
Nutritional Information
Kiwifruit contains 50 calories per 100g. One fruit contains an adults daily intake of Vitamin C. Traces of calcium and potassium are also present.
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Lemons
It is a mystery where the first lemon tree flowered. It is unclear whether the Romans or the Greeks knew about lemons as there is a lot of conflicting information. They were introduced to Spanish and North African soil between AD 1000 and 1200. By the 2nd century AD they had been imported to Rome from Libya and the Hebrews were cultivating lemon groves. At Anne Boleyn’s coronation, there was just one lemon which had cost over 6 silver pennies! Lemon juice, of course is traditionally served with sugar on pancakes on Shrove Tuesday.
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Selection
Lemons vary from being large or small with smooth skin to skin which is thick and knobbly. Generally, plump lemons that feel heavy for their size and have smooth oily skins have less peel and more juice than large knobbly lemons so choose to your needs.
Preparation
Wash lemons and zest for peel, grate, pare, slice and juice. Use slices as a garnish. Cut 2 wedges out of the top to make decorative lemon baskets. Lemons are one of the few fruits that are totally indispensable but which are not generally eaten on their own.
Culinary Use
The sharp tangy taste of a lemon when added to various dishes will enhance and flavour the dish. Use the zest for flavouring, grated into cakes, biscuits, puddings, sauces, mayonnaise, gravy and casseroles. The juice can also be used for marinades for fish and fruit salads. In addition, the juice is used to stop other fruits from discolouring after they have been cut as the acidity stops oxidisation. Slices are used for garnishes as well as decoration and flavouring for drinks.
Nutritional Information
Lemon juice contains 7 calories per 100g and Vitamin C.
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Limes
The name comes from the Arabic “limah”. Believed to have been discovered in North East India adjoining Burma and North Malaysia, the crusaders and Arab traders brought the lime to Europe, eventually reaching the New World. It is the most hardy and tropically inclined member of the citrus family and is very difficult to grow from seed. Lime juice, high in vitamin C, used to be carried on ships to prevent scurvy and was given to soldiers laced with alcohol to make the bitter taste easier to swallow!
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Selection
As with other citrus, select fruits that are firm and bright with aheavy feel that indicates high juice content. The skin is much thinner than lemons so the fruit must be handled carefully.
Preparation
Limes can be used in the same way or as an alternative to lemons. Always use 2/3 the quantity given for lemons as the flavour is stronger. Limes can be kept for up to 8 weeks under refrigeration. All limes ripen to yellow even though their flesh remains green. To zest, use a lemon zester, potato peeler or grater. To obtain maximum juice, warm the fruit a little, roll firmly on a table top and then juice.
Culinary Use
Limes help to bring out the flavours of tropical fruit like avocado and melon. They add a refreshing taste to sorbets, jellies, pickles, mousses and drinks, like iced tea. They can be added to sauces for puddings to offset any sickly sweet flavour. Lime juice is excellent as a fish marinade as it has a cooking action and fish can actually be cold poached in it. In Thai cookery, lime juice appears in soups, and fish and meat dishes. Indian limes are also used dry to add spice to stews and pickles.
Nutritional Information
Lime juice contains around 7 calories per 100g as well as Vitamin C and traces of Vitamin A and Calcium.
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Mango
The history of the mango can be traced back 6,000 years and it has close ties with the Hindu religion. It is acclaimed as one of the most delicious tropical fruits with a flavour described as a cross between a peach and a melon, with undertones of ginger. It is thought to have been a native of the East Indies and Malaya but is now grown throughout the world’s tropical regions and is imported into Europe from the Caribbean, Africa, South America, South Africa and India. The main varieties are Haydon and Tommy Atkins.
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Selection
Mangoes are ripe when they yield to gentle pressure. If buying firm fruit, ripen in a warm atmosphere. Placing the mango next to other fruit will speed this process. Mangoes may be refrigerated for a short time buta are best eaten as asson as possible after ripening.
Preparation
The juicy flesh of the mango clings firmly to its stone. To remove this slice down one side as close to the stone as possible then repeat on the other side. A quick and easy way to dice mango is to cut across the half, down to but not through the skin in each direction, then turn inside out.
Culinary Use
Mangoes are eaten on their own but their delicious flavour makes them a wonderful addition to exotic fruit salads and for use in sorbets, sauces and jams. Mangoes can be served with Parma Ham, used as a garnish or pureed for use in ice-creams, yogurts, mousses and with meringues. They are also popular made into chutney as an accompaniment to cold meats and curries.
Nutritional Information
Mangoes contain 59 calories per 100g and are an excellent source of Vitamin A and C and a moderate quantity of dietary fibre.
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Melon
The melon is a member of the squash family. It was cultivated in ancient Egypt but introduced to Europe during the Renaissance. The water melon, however is native to Africa where it is featured in Egyptian art and Sanskrit literature.
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Selection
Cantaloupe melons – including Charentais and Ogen varieties; smell fragrant when ripe and give slightly at the stalk end. Galia gives slightly when pressed at the stalk end. Honeydew melons are ripe when they give slightly at the opposite end of the stalk. Watermelons are not easy to test for ripeness but if tapped, it should sound hollow. If bought in slices, choose bright red flesh and black shiny seeds.
Preparation
Apart from honeydew melons that can be kept for up to a month, other types are best eaten on the day, or soon after purchase. To ripen, wrap melons and keep at room temperature. Serve chilled from the refrigerator but do not freeze. Once cut, always wrap well as their smell transfers. Large melons, e.g. watermelons can be cut into wedges. Small ones, like ogens can be served in a shell, whole – seeds scooped out. Melon flesh can also be served scooped out into melon balls or diced.
Culinary Use
It is possible to marinade under-ripe melon flesh in syrup, or a flavouring liquid. Always serve chilled as this intensifies the flavour. Melon is great served as a starter with Parma Ham, smoked meats or fish. Melon is delicious made into sorbets or included in salads. The inner rind of a melon can be used to make jam or pickle. The seeds, apart from water melon seeds can be roasted as nibbles.
Nutritional Information
Water melon contains 21 calories per 100g. It contains over 90% water and minute amounts of minerals and vitamins. Other melons contain 20–25 calories per 100g and contain Vitamins A, B and C.
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Oranges
Oranges originated in the Far East around 3,000 years ago and became widely cultivated in the Mediterranean area in the Middle Ages, following their introduction by traders from the East. Oranges became a sign of great wealth at that time- the richer you were the more oranges were used in your food. Baths and make-up were even scented with orange flowers! Oranges take their name from the French town of Orange, which was a major growing area for oranges during the Middle Ages, and the Indian name “narayan” which means perfume within.
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Selection
Choose healthy looking unblemished Oranges with a bright appearance. They should not be bruised or wrinkled and they should feel heavy in the hand, as this indicates a high juice content.
Preparation
To make segmenting easier, place in the freezer for 1.2 an hour beforehand to firm the flesh. Slice off the top and bottom, peel to remove pith and peel the segment between the membrane. To obtain the most juice from the orange, warm it either in the airing cupboard or by pouring boiling water over it and leaving it for five minutes before juicing. To cut julienne strips from the peel, first remove as much pith as possible, square off each of the 1–1½ inch strips of peel and cut into match sticks. Soak in water to prevent from drying out. Use for flavouring and for garnish. Orange segments can be frozen in sugar syrup, or frozen dry, sprinkled with sugar.
Culinary Use
Oranges are extremely versatile and can be used in a wide range of both sweet and savoury dishes. The juice can be added to salad dressings as well as a marinade or topping. Use segments in tartlets and cheesecakes, cooked with white fish and as a filling or garnish in meat str-fries. The juice and peel of oranges can be added to Hollandaise sauce to make Maltese sauce, which is traditionally served with asparagus. Bitter oranges (Sevilles) make the traditional tangy maramalades but cannot be used for any other preserves. The peel and juice can be used as a flavouring for savoury dishes, for example the orange sauce of duck or game should be made with bitter oranges.
Nutritional Information
Oranges contain 35 calories per 100g as well as Potassium, Vitamins A and C.
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Papaya / Paw Paws
The paw paw or papaya is a native of tropical America but is now found growing in most tropical or sub-tropical regions of the world. It is an extremely fast growing plant – the tree bears fruit from the central stem after only one year. In Australia, the Aborigines use the seed of papaya as an aphrodisiac. The raw fruit has excellent digestive properties.
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Selection
Choose Papaya’s that are slightly soft all over and the colour is green, through orange to yellow. Specks are natural but severe soft spots indicate bruising.
Preparation
If the Papaya needs ripening, leave in the kitchen draw doe several days. To prepare, halve the fruit lengthways, scoop out the black seeds and slice or dice as preferred. Like kiwi, this fruit does not discolour and can be prepared in advance. To puree, peel, remove the seeds and add a little lemon or lime juice.
Culinary Use
This fruit can be eaten as either a fruit or vegetable, simply sprinkled with lemon/lime juice and sugar. It can be diced in salads and makes good bases for sorbets, mousses and ice-creams. It also makes good chutneys and jams. The seeds can be liquidised as a dressing for salads as they have a mustard and cress flavour. Also, unripened papaya can be pricked with cloves and cooked.
Nutritional Information
Papaya contain 39 calories per 100g. They are also a good source of Vitamin A, dietary fibre and have more Vitamin C than oranges!
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Peaches & Nectarines
Peaches and nectarines are members of the rose family and were originally thought to come from Persia. In fact, the fruits come from China and were brought back to Persia along the old silk routes by the Ancient Persians. They reached Europe approximately 2,000 years ago, said to have been introduced by Alexander the Great. They have since been transported all over the world and they are mainly imported into Western Europe from the Mediterranean, the Middle East, America and South Africa. It used to be thought that the nectarine evolved from the peach, crossed with a plum, but this is untrue and the nectarine is classed as a fuzzless peach. The name is believed to be derived from “nectar”, the drink of the Gods, because of its superb flavour.
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Selection
Peaches are generally picked when they are still firm. If they are hard when bought, just leave in a warm place for a couple of days to soften. Choose firm fruit (just giving a little to the touch) with no blemishes, bruses or sift spots. Also, look for signs of mould forming. The flesh coulour can vary. It can be white, or creamy or a deep yellow. White varieties are considered to have a superior flavour.
Preparation
Peaches and nectarine are extremely versatile and can be used in a variety of dishes – sweet or savoury, cooked or raw. The flesh discolours quickly (especially if frozen) so prepare at the last minute and sprinkle with lemon juice to prevent this. The skins are edible but if you wish to remove them, just plunge them into boiling water for a few seconds. Rubbing a knife gently across the skin beforehand may help to loosen it. If bottling peaches, leave the stone in as it adds its own flavour.
Culinary Use
Can be used in a variety of dishes— in fruit salads, flans and tarts or filled with cranberry or redcurrant jelly as a garnish to cold meats. Can be pureed and used in cheesecakes or in exotic iced drinks. The French pudding Peach Melba is a combination of fresh peaches and raspberries with ice-cream.
Nutritional Information
Peaches contain 37 calories per 100g while nectarines have 500 per 100g. Both also contain Vitamins A and C and some calcium.
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Pears
Pears have been cultivated for at least 3,000 years and were eaten by the Romans. They were mentioned in Homer’s “Odyssey” as being a “gift of the Gods”. They were first cultivated in Britain in the 12th century. The William pear was first cultivated in 1770 and named after Mr. Williams who distributed pears in Britain and the United States. Like apples, the variety of pears available in Europe has increased exponentially over recent years. Conference, Williams, Packham and Comice pears remain amongst the most popular, however.
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Selection
Choose pears which are not quite ripe, as ripe pears damage very easily. Wrap the fruit and leave in a warm place. Alternatively, pop them in a bag with some bananas and kiws as this will accelerate the natural ripening process. Avoid damaged pears or bruised fruit.
Culinary Use
Pears can be baked, poached, stewed or even pickled. They are also a delicious accompaniment to poultry and fish. They are ideal used in purees in sauces, ice-creams and yogurts. The flavour combines well with chocolate, vanilla, spices and nuts and can be sued in many combinations of these ingredients. Pear puree also freezes well.
Nutritional Information
Contains 41 calories per 100g. Some Vitamin C and A. Pears are a good source of dietary fibre.
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Pineapple
Pineapples originated in Brazil and Paraguay and are now grown in all tropical regions in the world. They are thought to have acquired their name because of their resemblance to pine cones. Because of their unusual appearance, during the 17th century they were used as table decoration at royal banquets and became a symbol of hospitality as well as social standing. The advent of “super sweet” or gold pineapples in recent years has seen the popularity of the fruit explode across Europe with these new, sweeter pineapples now accounting for the vast majority of pineapples imported into Europe.
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Selection
Choose pineapples with a distinctive “pineapple” smell and test to see if one of the inner leaves of the plume comes away easily. If so, it is ripe and ready to eat.
Preparation
Slice off the leafy top and cut off the skin and any black “eyes.” Slice and remove the hard inner core. Alternatively, pineapples can be halved lengthways with the leaves still on and hollowed out as a serving container for a party fruit salad, or hollowed out from the top and filled with home made pineapple ice-cream as a centre piece. Pineapples freeze well if a little sugar is added to diced or sliced pieces.
Culinary Use
Can be used fresh on its own or served with cooked meats such as gammon or pultry. It is ideal in desserts, sauces, sorbets or ice-cream. Its juice makes an excellent base for a tropical cocktail. If being set in a gelatine base, pineapples needs to be cooked gently first, otherwise an enzyme in the pineapple breaks down the gelatine. Also, if serving with fromage frais— serev immediately otherwise the enzyme reacts and causes the cheese to taste bitter.
Nutritional Information
Pineapple contains 46 calories per 100g raw. They are a good source of Vitamin C and are best eaten after a main meal because they contain an enzyme which aids digestion.
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Plums
Plums come in two main types— dessert and culinary. The wild plum, from which our modern plums derive, are native to Western Asia and were cultivated in the Middle East 3,000 years ago. Plums were introduced into Europe during Roman times and new strains were developed.
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Selection
Dessert plums should have a “bloom” on the skin and be plump, fresh and firm to the touch. Avoid fruit that is hard, shrivelled or has poor colour or is damaged. Culinary plums can be bought when under-ripe.
Preparation
Fresh ripe fruit can be left for 2–3 days in a cool place or unripe fruit can be left to ripen. To prepare, cut in half lengthways and tease apart, removing the stone. The skin is easier to remove once the plum has been cooked.
Culinary Use
Plums can be bottled or made into jams and chutney. They can be used in jellies, made into sauces, both sweet and savoury and can be stewed, poached, used as a filling for pies, tarts, charlottes and the traditional pudding and home made wine.
Nutritional Information
Plums have 38 calories per 100g. Also contain Potassium, Iron and Vitamin A.
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Pomegranate
This exotic fruit is originally from Iran and is one of the most ancient cultivated fruits, favoured by the Gods in ancient myths. It was a symbol of fertility, immortality, rejuvenation, wealth and prosperity. Today, it is grown in Mediterranean countries as well as in the USA and Middle East. The name pomegranate comes from the Latin word meaning “grain apple”, as it reflects shape and characteristics.
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Selection
Select clean, hard, unblemished fruits with undamaged skins that have a deep blush.
Preparation
Pomegranates will last for several weeks in the refrigerator wrapped in a plastic bag. To eat/prepare a pomegranate, cut the fruit open, break it into pieces and scoop out the kernels. To obtain the juice, pass the seeds through a sieve but try not to crush the black seeds as they are bitter.
Culinary Use
The juice can be used in a wide number of ways including to flavour sauces, jellies, sorbets and casseroles. The kernels are used as a jewelled garnish for sweet and savoury dishes and cheesecakes. They are also delicious combined with a walnut sauce and served with duck and chicken. The French liqueur, Grenadine was originally made from pomegranates.
Nutritional Information
Pomegranate juice contains 44 calories per 100g.
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Raspberries
Raspberries became popular in Western Europe around the 17th century, originating in Asia. An indigenous crop in many European countries, raspberry picking became synonymous with part-time work for school children in summers in many countries.
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Selection
Choose firm fruits, uniform in colour and if buying in punnets, check that the ones on the bottom are not squashed. Look for any signs of mould. Handle as little as possible and before use tip them onto a plate or dish so that they are not pressing against each other. Mostly sold already hulled, they should be carefully rinsed before using.
Culinary Use
Can be eaten raw served simply with cream, ice-cream, yogurt or fromage frais. Ideal used in many desserts either whole or pureed with whole peaches, pears etc. Need not be cooked to make puree, just blended until smooth. Often used as a sauce with game and other meats. Ripe raspberries can be used in jams and homemade wines. Puree can also be used in sorbets and syllabub and can be frozen. Raspberries are also a colourful and delicious addition to any fruit smoothie.
Nutritional Information
Raspberries contain 25 caolories per 100g and are also a source of Vitamins C, A , Fibre and Carbohydrate.
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Red / White / Black Currants
The currants cultivated today are derived from species native to Northern Europe, North Africa and the United States. They were introduced to France from Scandinavia in the Middle Ages and were first seen in the UK in the early 16th century. They were mistakenly thought to be the fruit from which raisins came, hence the name “currant”.
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Selection
Look for firm, glossy currants which are clean and healthy looking. Check the punnet to ensure the fruit has not been squashed and stained it.
Culinary Use
Currants can be used for fillings for pies and sponge puddings and make excellent jams, jellies and fruit syrups, compotes, fruit salads, sorbets and ice-cream. The white currant is often served as a dessert on its own, stripped or left on its stalk and served with plenty of sugar. Traditional puddings using currants include Danish Rodguot, a mixture of stewed fruits thickened with arrowroot and allowed to cool and English summer pudding. Redcurrant jelly is often served with dark meats such as lamb.
Nutritional Information
Redcurrants contain 21 calories per 100g.
Blackcurrants contain 28 calories per 100g.
White Currants contain 26 calories per 100g.
All contain potassium and other minerals, Vitamin C and a trace of Vitamin A.
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Rhubarb
Rhubarb was known as far back as 2700 BC, when it was mentioned in a Chinese book of herbs and medicines and was cultivated by the Greeks and Romans as well as in India, Siberia and Mongolia. As well as its acclaimed medicinal properties, it was grown as an ornamental plant where a special specimen was planted in the famous Botanical Gardens in Padua, Italy. In the 18th century, its culinary uses were fully appreciated and even Queen Victoria used to enjoy rhubarb. In fact, she enjoyed it so much that two varieties were developed during her reign, one in her name and the other of her consort, Prince Albert. Although it is one of the oldest vegetables, it is treated as a fruit.
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Selection
For quality and flavour, early forced rhubarb is considered superior. It has a bright pink colour and a delicate flavour. Maincrop rhubarb has a stronger flavour and tougher stalks. When buying, avoid any stalks that are limp or show signs of bruising or splitting.
Preparation
Wash stalks and cut into 2.5cm lengths. Sweeten with honey or sugra and spices to taste.
Culinary Use
Rhubarb is very versatile and can be used in a variety of dishes, from the traditional rhubarb and custard and rhubarb crumble to a pureed flavouring for fools, yogurts, mousses etc. Rhubarb freezes well and can be blanched and then frozen, or cooked, pureed and frozen. It can be added to desserts and sauces as a garnish cut into matchsticks or sliced. Also, it’s a main ingredient in the ever popular rhubarb wine.
Nutritional Information
Rhubarb contains 6 calories per 100g when raw, 45 when cooked with sugar. It contains calcium and small amounts of Vitamin C and Iron.
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Sharon Fruit
The sharon fruit originated in the Sharon valley in Israel, from which it gets its name. Sharon fruit is the non-astringent strain of persimmon and unlike persimmons, the sharon fruit tastes sweet when the fruit is hard, as well as soft.
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Selection
It looks like a large orange tomato but has a wide brown calyx. Sharon fruit can be bought and eaten while either hard or soft and with or without dark brown spots on the skin.
Preparation
Although the skin of the Sharon fruit is edible, it can be easily peeled with a potato peeler. Slicing the flesh horizontally exposes the star shape of the seeded portion and adds a decorative touch to fruit salads. Sharon fruit can be stored in the salads drawer of the refrigerator for 4-5 days. It can be frozen whole or peeled and then frozen.
Culinary Use
Used as a fruit for pavlova, fruit salads, flans and cheesecakes. Slices can be poached in a light syrup so the texture resembles a cooked apricot— but some of the flavour can be lost.
Nutritional Information
Sharon fruit contains 77 calories per 100g raw and also provides half the recommended daily intake of Vitamin A as well as traces of Vitamin C.
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Soft Citrus
Soft citrus fruits are otherwise known as easy peelers because the skin is not firmly attached to the fruit, which makes them easier and less messy to peel than most oranges and grapefruit. Soft citrus fruits are all members of the mandarine family and come from original citrus stock, although there are many varieties. They first came to Europe from the Far East and may have been shipped via Tangier, from where they may take their other name; “Tangerines”. The popularity of easy peelers has eclipsed that of conventional oranges in recent times.
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Selection
When buying soft citrus make sure the skins are not bruised or discoloured but shiny and healthy looking.
Preparation
Soft citrus fruits will keep well in a ventilated room for 3-4 days. If they have been left too long the segments will look dry and pithy after peeling. To remove any membrane from the segments of soft citrus use a pair of scissors and cut along the edge of each segment. Pull the membrane down the side and away from the flesh. Remove any pips if necessary. The peel of satsuma’s can be dried and used to flavour sugar for baking, also tucked into the cavity of poultry while roasting imparts a good flavour.
Culinary Use
Soft citrus segments can be stirred into semolina puddings or rice instead of sugar. The peel can be used candied as a base for marmalade and segments can also be added to sauces for duck, game and turkey. The grated rind can be added to vinaigrettes for winter salads and in hot vegetable puree of parsnips, cream and nutmeg. Segments can be coated in chocolate or caramel as a sweetmeat. They can also be used in salads, truffles, mousses, combined with cheese for a party or threaded onto cocktail sticks with smoked chicken.
Nutritional Information
Soft citrus fruits contain approximately 35 calories per 100g raw, as well as Vitamins C and A, Potassium, Calcium and dietary fibre.
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Strawberries
The Romans were the first people known to have cultivated the strawberry from the common or wood strawberry. In the 14th century a small number of strawberry plants were cultivated and grown in the gardens of Charles V of France before becoming very popular in the rest of France. Cardinal Wolsey is actually credited with serving the first British bowl of strawberries and cream at a large banquet in 1509. The English word for strawberry comes from the old English term “streowvberie” or “streawberige”
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Selection
Choose strawberries that are bright in colour with fresh looking green calyxes. Look carefully when buying strawberries in punnets as they can be easily squashed at the bottom. If this is the case they will quickly turn mouldy. If you have bought any that are damaged, separate them quickly otherwise they might contaminate the others. After buying, keep loosely wrapped in the fridge and eat within 24 hours of buying or picking.
Preparation
Avoid washing and hulling (removing the green calyx) until just before serving— otherwise the flavour will be diluted by the absorption of water.
Culinary Use
Traditional strawberries are served with thick cream, but they are equally delicious served with yogury or low fat fromage fraise. Strawberries make wonderful, colourful additions to sweet dishes like fresh fruit salads, made into tarts, sweet soups, jams and preserves, milk shakes, fruit kebabs and jellies. Remember too, that they are delicious in savoury dishes like salds and they make an attractive garnish for cold meats. Adding some strawberries to your breakfast cereal is a particularly tasty start to your 5 A Day!
Nutritional Information
Strawberries contain 26 calories per 100g, plus considerable amounts of Vitamin C, Vitamin B, Potassium and Fibre.
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