Moving beyond the peel
Dole is committed to America’s nutritional health – and to showing families around the world just how delicious, satisfying and enjoyable fresh fruits and vegetables can be. Our passion for produce includes not only America’s favorites – bananas, apples, citrus, celery, carrots and broccoli – but all fruits and vegetables including more diverse items like the horned melon, dragonfruit and jackfruit.
Whether it’s their angry names and tough exteriors, or simply a misperception about taste and preparation, intimidation around produce has become a real phenomenon! Even the beloved pineapple, the universal symbol for aloha and hospitality, can strike fear in the hearts of those tasked with having to cut and serve one.
Here are 5 items that can be intimidating on the outside, but oh soooo flavorful, good for you and actually quite beautiful on the inside – and the truth is, they’re much easier to prepare than you think!
- Pineapple – Full of vitamin C and summer sweetness, don’t let it’s prickly skin and pointy leaves stop you from getting a whole one to enjoy!
- Kiwi – These egg-shaped fruits have a fuzzy brown skin and lots of edible black seeds within a soft bright green flesh. They’re also a source of fiber, vitamin C and potassium! If a challenge is on the table, try eating them whole like an apple – skin and all!
- Papaya – The Hawaiian variety found in most grocery stores generally weighs about a pound and has yellow skin when ripe. The other variety Native to Mexico, grows much larger and can be as many as 10 pounds! Once it’s cut open, you’ll see the center is full of jet black seeds surrounded by bright orange flesh. The black seeds can easily be removed with a spoon or added to a salad for a peppery burst of flavor. The thin skin can easily be removed with a knife, or if very ripe, the papaya can be scooped out! Bonus: papaya is a source of an enzyme papain which aids digestion.
- Horned Melon – also known as Kiwano is bright orange and spiky on the outside but once open it’s easy enough to slurp up with a spoon. It’s full of tender edible seeds surrounded by green gel which are edible. Best when enjoyed chilled, it tastes like a combination of cucumber and kiwi. One serving has about 90 calories and is a good source of iron, vitamin c and zinc!
- Plantain – this unique vegetable (sometimes confused as a fruit) can be enjoyed when green, yellow or even a black color! Forget the notion that only unblemished fruit is worthy of attention, when plantains turn black they’re actually at their sweetest! Bonus: They’re also a nutrition powerhouse and an excellent source of vitamin C, B6 and potassium.
For more fruit fun, check out this matching game!
Published July 2020