Utilising exotic fruits

Heather Little-White, PhD, Contributor

Five servings of fruits and vegetables each day is part of the recommendations for a healthy lifestyle. It is easy to get the five servings of fruits and vegetables, as we always have a wide range of fruits and vegetables available.

Fruit of one kind or another is always in season, including exotic tropical fruits.

The variety of fruits available today has come from all over the world. For example, cantaloupe and other forms of melon originated in Africa; cranberry and currants from Central Asia; bananas and plantains from the South Pacific, and strawberries, plums and prunes from Europe. Fruit originating from China include apricots, lemons, nectarines, peaches and tangerines.

Star fruit

We are familiar with the star fruit, also known as carambola. Its characteristic shape is oval, with four to six prominent ribs. When you slice the fruit crosswise, you get star-shaped slices, hence, the name. Carambola has a unique smell and flavour. To some, they say the taste is like an eclectic blend of grapes, apples and grapefruits.

This fruit is a source of naturally occurring vitamin C, and one fruit can give you 42 calories

Carambola has several uses in the preparation of light foods during the summer. It is delightful when chilled and eaten by itself, but it can be added to a vegetable stir-fry, and used to make a sorbet or mousse for dessert.

Kumquats

These are bite-size orange-skinned fruits with a flavour that is part orange and part tangerine. Like carambola, kumquats are rich in vitamin C. There is no need to peel a kumquat when eating it. The skin is just as edible and it is said to be the sweetest part of the fruit.

Kiwi fruit

The kiwi fruit is a small oval fruit with a brown fuzzy skin contrasted with the inside which has a vibrant green flesh with small, black edible seeds. Its taste is unique and deliciously sweet.

A native of China, kiwi fruit has been consumed for years and is an excellent source of vitamin C and rich in magnesium, copper, potassium and phosphorus. It is known for its antioxidant properties through vitamins E and A.

A medium-size fruit, it has 61 calories. This fruit provides three grams of fibre and will be helpful to persons who are constipated.

Chutney

The kiwi fruit can be eaten by itself, but makes an excellent addition to fruit salads, as it blends well with other fruits. It adds a unique taste to green vegetable salads and is a welcomed addition to yoghurt. It is recommended for making chutneys by combining it with orange and pineapple and serves as an accompaniment to chicken and fish.