Savour the sweetness
You’ve seen these fruits. Here’s what to do with them
GROCERY shopping with my children can be a game of dodgeball as they try to sneak in things I prefer not to buy, but on a recent trip to the grocery store, my second-grader picked up a dragon fruit and asked me what it was.
After I answered, she reached for a litchi, then a persimmon, then examined several other fruits that seemed to be huddled at the back of the produce section.
Instead of saying no to her request, as I might have if sugary cereal or chocolate doughnuts were her ask, I bought one of several oftenoverlooked fruits and brought them home as an experiment.
I knew what to do with a persimmon, as I have sliced them on a cheese plate and mashed them for baby food. We have blended dragon fruit into our smoothies, and star fruit is always a hit because the shape is so appealing to kids. Yet I have to admit, the litchi and the kiwano melon were going to nudge me right out of my comfort zone.
My daughter and I studied each of these kid-friendly fruits, delving into their unique flavours, their unexpected usages and their undeniable nutrition. Later that night, she played a game with her teenage brothers, asking them to match each quirky-looking fruit to its fun facts. They never would have played that game with me, but they generously indulged her, and our experiment went down as a win.
1 LITCHI (LYCHEE)
Fun facts
These fruits, which originated in southern China, have a tough, bumpy skin that is easily peeled to reveal a white fleshy fruit much like a peeled grape. Litchis have one inedible seed. Litchi trees are high-producing, with one tree yielding kilograms of fruit in one year. Nutrition
One half-cup of the fruit provides more than 100% of the daily recommended vitamin C, plus fibre, antioxidants, flavonoids, high levels of B vitamins, potassium and phosphorous. Litchi can be an allergen.
Ways to serve
Chop into a salad, or use to flavour drinks such as iced tea or margaritas.
2 STAR FRUIT (CARAMBOLA)
Fun facts
When cut crosswise, this fruit looks like a star, hence its name. Star fruit, which is native to parts of Southeast Asia, tastes similar to a grape. The larger varieties tend to be sweeter, and the entire fruit is edible, skin and all. Star fruit are ripe when they are vibrant yellow; if brown spots appear, pop it in the refrigerator.
The few seeds are edible or can be discarded.
Nutrition
One star fruit provides 76% of the recommended daily vitamin C, in addition to fibre, potassium, copper and B vitamins.
Ways to serve:
Slice star fruit for a snack or add to a lunch box, blend into smoothies, chop for chutney or salsa, add colour and interest to a fruit salad, or give sweetness and appeal to leafy green salads.
3 KIWANO (HORNED MELON)
Fun facts
When ripe, this spiked fruit, native to Africa, is bright orange on the outside. On the inside, it is slimy green, much like a kiwi – but with a taste more similar to a banana with a hint of cucumber. It appeals to kids because of its alien appearance. To eat, cut it in half and scoop out the middle. The seeds are edible like cucumber seeds, as is the skin. Do not refrigerate.
Nutrition
A cup of kiwano melon has almost as much protein as one tablespoon of peanut butter, plus vitamin C, iron, potassium and lesser amounts of phosphorous, zinc, magnesium, calcium and copper.
Ways to serve
Toss on salads, or blend and add to smoothies, salad dressings and drinks.
4 DRAGON FRUIT (PITAYA)
Fun facts
Dragon fruit, believed to be native to Central America, are technically part of the cactus species, yet look like a smaller, softer, pinker pineapple.
This fruit is mildly sweet. It is ripe when firm but not hard. The pinkfleshed fruits tend to be higher in nutrients and a bit sweeter than the white-fleshed ones. Pitaya trees produce fruit multiple times a year, yet the flower blooms just once a year, and only at night, so it is quite a spectacle.
Nutrition
One dragon fruit provides phytonutrients, antioxidants and flavonoids, B vitamins, 15% of the daily recommended vitamin C, iron and calcium.
Ways to serve
Slice lengthwise, then quarter, and peel off and discard the skin. You can eat the black seeds along with the flesh. Chill it, then chop into cubes or shape with a melon baller for a fruit salad.
5 PERSIMMON
Fun facts
The national fruit of Japan (though it originated in China). There are two types of persimmons: the hachiya, which is shaped like an acorn and is bitter before ripening, and the fuyu, which is sweet, round and usually seedless. Buy this latter variety and eat when it’s firm but not hard. Nutrition
One persimmon provides 55% of the recommended daily vitamin A, 21% of the recommended daily vitamin C, fibre, B vitamins, other minerals such as manganese, copper, and phosphorous, and phytonutrients, antioxidants and flavonoids to help prevent cancer.
Ways to serve
Chop the crisp, sweet flesh to include in a lunch box, eat like an apple (peeling is optional), make a mozzarella (or any kind of cheese) and persimmon sandwich, top a bowl of ice cream, add to salads, mash into baby food once a baby is 8 to 10 months old, add colour to a cheese plate, bake in muffins, or make into a chutney.
● Seidenberg is co-founder of Nourish Schools, a Dc-based nutrition education company, and co-author of “Super Food Cards,” a collection of healthful recipes and advice. | The Washington Post