June is here, and with it comes National Fresh Fruit and Vegetables Month! As summer kicks off, it's the perfect opportunity to refresh your meal plan with a variety of seasonal fruits.
Last week, we featured unique seasonal veggies, so let’s explore some lesser-known fruits that can bring new flavors and nutrients to your summer plate.
- Loquat
Loquats are small, pear-shaped fruits with a sweet-tart flavor, similar to a mix of citrus and stone fruits. They are native to China and are commonly found in subtropical regions. They may be a little hard to find, but they’re worth the hunt!
Health Benefits:
Loquats are rich in vitamins A and C, dietary fiber, and antioxidants. Vitamin A supports eye health, while vitamin C boosts the immune system and helps with collagen production. The fiber content aids digestion, and the antioxidants protect against cellular damage.
Serving Suggestions:
Loquats can be eaten fresh, added to fruit salads, or blended into smoothies. They also make excellent jams and jellies. Try poaching them and serving them over Greek yogurt for a unique twist.
- Blackcurrants
Blackcurrants are small, dark purple berries known for their tangy flavor and high nutrient content. They are popular in Europe and have recently gained attention in other parts of the world.
Health Benefits:
Blackcurrants are packed with vitamin C, anthocyanins, and gamma-linolenic acid (GLA). The high vitamin C content supports immune health, while anthocyanins provide antioxidant and anti-inflammatory benefits. GLA is an omega-6 fatty acid that supports skin health.
Serving Suggestions:
Enjoy blackcurrants fresh or dried as a snack or add them to smoothies and desserts. They can also be used to make sauces, jellies, and syrups. For a nutritional boost, try incorporating them into baked goods like muffins and cakes. Their rich and intense flavor complements dark chocolate or nut butter, too!
- Mangosteen
Mangosteen, often referred to as the "queen of fruits," has a sweet and tangy flavor with a hint of citrus. Its juicy, white flesh is encased in a thick, purple rind.
Health Benefits:
Mangosteen is rich in xanthones, which are powerful antioxidants with anti-inflammatory properties. It also contains vitamin C, fiber, and minerals supporting optimal health. Mangosteen has been linked to improved immune function and digestive health.
Serving Suggestions:
Mangosteen is best enjoyed fresh. Simply cut through the rind and scoop out the segments. It can also be added to fruit salads, smoothies, or desserts as a topping. Mangosteen juice is another delicious way to enjoy this fruit.
- Mulberries
Mulberries are sweet, juicy berries that grow on trees. They come in black, red, and white varieties and have a flavor similar to blackberries.
Health Benefits:
Mulberries are a great source of vitamins C and K, iron, and resveratrol. Vitamin K supports bone health, while iron is essential for blood health. Resveratrol, an antioxidant, has anti-inflammatory and heart-protective properties.
Serving Suggestions:
Mulberries can be eaten fresh or dried as a snack. They can also be added to cereals, yogurt, and salads or used in baking. Mulberries also make excellent jams, jellies, and syrups and can be blended into smoothies.
- Rambutan
Rambutan is a tropical fruit with a hairy exterior and a sweet, juicy interior. It is related to lychee and longan and has a similar taste profile.
Health Benefits:
Rambutan is rich in vitamin C, copper, and manganese. These nutrients support immune health, energy production, and bone health. Rambutan also contains antioxidants that help fight free radicals and reduce inflammation.
Serving Suggestions:
Rambutan can be enjoyed fresh by peeling away the hairy rind and eating the flesh around the seed. It can also be added to fruit salads, desserts, and smoothies. For a refreshing treat, try chilling rambutans before serving.
- Salak (Snake Fruit)
Salak, also known as snake fruit due to its scaly skin, has a sweet and tangy flavor with a hint of pineapple and banana. It is native to Indonesia.
Health Benefits:
Salak is high in potassium, beta-carotene, and fiber. Potassium helps regulate blood pressure, beta-carotene supports eye health, and fiber aids digestion. Salak also contains antioxidants that protect against oxidative stress.
Serving Suggestions:
Salak can be eaten fresh by peeling away the scaly skin. It can also be used in fruit salads, smoothies, and desserts. Try adding salak to savory dishes like curries and stir-fries for a unique flavor.
- Starfruit (Carambola)
Starfruit, or carambola, is a tropical fruit known for its star-shaped cross-section and sweet-tart flavor. It is commonly found in Southeast Asia and the Caribbean.
Health Benefits:
Starfruit is a good source of vitamin C, fiber, and antioxidants. It supports immune health, aids digestion, and helps maintain healthy skin. Starfruit also has a low-calorie content, making it a great option for weight management.
Serving Suggestions:
Starfruit can be eaten fresh, sliced into star shapes, and added to salads, or used as a garnish. It can also be juiced, blended into smoothies, or used in desserts. Starfruit pairs well with both sweet and savory dishes.
- Sapodilla
Sapodilla is a tropical fruit with a sweet, malty flavor, similar to brown sugar. It is native to Central America and the Caribbean.
Health Benefits:
Sapodilla is rich in vitamins A and C, fiber, and tannins. These nutrients support eye health, immune function, and digestive health. Tannins have anti-inflammatory and antibacterial properties that can benefit overall health.
Serving Suggestions:
Sapodilla can be eaten fresh by slicing the fruit and scooping out the flesh. It can also be blended into smoothies, added to fruit salads, or used in desserts like ice cream and cakes. Sapodilla can also be made into jams and jellies.
- Passion Fruit
Passion fruit is a tropical fruit with a tough outer rind and a juicy, seed-filled center. Its flavor is a delightful mix of sweet and tart, making it a popular choice in many cuisines.
Health Benefits:
Passion fruit is rich in vitamins A and C, fiber, and antioxidants. Vitamin A supports eye health, while vitamin C boosts the immune system and promotes healthy skin. The high fiber content aids digestion and helps maintain a healthy weight. The antioxidants in passion fruit protect against free radicals and reduce inflammation.
Serving Suggestions:
Passion fruit can be eaten fresh by scooping out the pulp and seeds. It makes a wonderful addition to fruit salads, desserts, and yogurt. The juice can be used in smoothies, cocktails, and salad dressings. For a refreshing treat, try adding passion fruit pulp to sparkling water.
- Longan
Longan, also known as "dragon's eye," is a small, round fruit with translucent flesh and a sweet, floral flavor. It is closely related to lychee.
Health Benefits:
Longan is rich in vitamin C, potassium, and antioxidants. These nutrients support immune health, heart health, and overall vitality. Longan is also used in traditional medicine for its calming and energy-boosting properties.
Serving Suggestions:
Longan can be enjoyed fresh by peeling the skin and eating the flesh around the seed. It can also be added to fruit salads, desserts, and smoothies. Dried longans are often used in teas and soups for added flavor and nutrition.
Discover Local Produce
Embrace the season by exploring your local farmer's markets and produce stands. By purchasing the freshest fruits available, you’ll enjoy better taste and quality and support local farmers and sustainable agriculture.
Wander through a market this summer and uncover your community's diverse and delicious fruits. Need help finding a nearby market? Check out this convenient directory!
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This summer, take on the challenge of trying new-to-you fruits and produce. Add them to your meal plan this week and savor the unique health benefits and flavors they offer. Celebrate National Fresh Fruit and Vegetables Month with a commitment to delicious and nutritious meal planning!
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