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Winter-Wonderful Fruits

If you think of winter as the fruit-challenged season, here’s news: You can find nutritious and delicious options any time of year.

The blueberries and blackberries are gone from the bushes. The watermelons have been picked and eaten. Once again, you’re left with the offerings at the grocery store. But don’t despair: There’s a world of winter fruit for you to enjoy if you know where to look.

In the Produce Aisle
“No time of year is the time to steer clear of fruit,” says Milton Stokes, RD, a national media spokesperson for the American Dietetic Association. Look at the fruit in your grocery store with fresh eyes, and you may be surprised.

Try the unusual. Discover rich new territory with these:

• Pomegranates have delicious seeds—you can use them in sauces for meats, such as pork, or use them in salads.
• Kiwi sliced in pieces is a great dessert topper, like on low-fat frozen yogurt.
• Cranberries, whole and fresh, offer vitamin C and make a great addition to baked goods.
• Kumquats are tiny oranges that you eat whole—skin and all! Mix them with chunks of avocado for a unique salad.

Reinvent the ordinary. Think outside the box with old favorites.

• Give apples a makeover by slicing and serving them with a drizzle of warm caramel sauce.
• Chop pears and mix with endive, walnuts, pecorino or blue cheese, and extra virgin olive oil.
• Bake bananas with a little brown sugar for a delicious dessert.

Down the Baking Aisle
A variety of dried fruits are always available to help carry you through the winter.

Add it in. Plenty of foods may benefit by adding dried fruit. But remember, dried fruits are concentrated—1/2 cup dried fruit makes a fruit serving.

• Reconstitute blueberries in water, then add them to pancakes or muffins, or blend with soymilk for a delicious shake.
• Chop apricots and mix into hot cereals.
• Add figs to baked bread made with whole grain, for extra potassium and fiber.

Treat yourself to a snack. Dried fruits pack a powerful flavor punch and can make a great snack mixed with nuts and seeds. Try dried mango, papaya, pineapple, and dark cherries.

In the Freezer Section
Fruit that’s frozen is picked at peak ripeness and quick-frozen to lock in nutrients.

Be berry creative. Strawberries, blueberries, raspberries—use them often to conjure that summertime feeling during even the chilliest winter months.

• Stir into pancake or waffle batter.
• Add to hot and cold cereals.
• Blend into plain or vanilla yogurt for a yummy smoothie.
• Thaw, drain, and add to recipes calling for fresh fruits.

Grab a spoon. A mix of frozen chunked peaches, melons, and dark cherries can make for a unique dessert or salad.

Look to the juice. Both fresh and frozen juice selections, like pomegranate juice and juice blends, provide options too. Don’t forget: “A cup of 100% fruit juice counts as a fruit serving,” says Stokes. Add a splash of juice to your tea or cider for a fresh, fruity and healthful drink.