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Summer means jandals, ice creams and beach days – and it’s also the season of sweet, juicy stone fruit.
Most of New Zealand’s stone fruit supply is grown in either Hawke’s Bay or Central Otago, where the cool winters and dry summers make the ideal climate for a bumper crop.
Not only tasty, they’re also jam-packed with goodness.
Nectarines
Nectarines and peaches are such close cousins that it’s possible to find both types of fruit growing on the same tree. As different variations of the same species, nectarines are often slightly sweeter and don’t have the fuzzy outer skin that’s commonly found on peaches. Nectarines were first cultivated in China, where they were a favourite food of the emperors and seen as a symbol for a long life.
Why they’re good for you: Nectarines are packed full of vitamins A and C, as well as potassium. They also contain niacin, which helps to lower levels of ‘bad’ LDL cholesterol.
Top tip: Nectarines are highly perishable and will only store at room temperature for about three days, so make sure you buy them in small batches.
Cherries
An ancient fruit, cherries are an important part of the culture in Japan, where more than 200 different varieties are grown. In New Zealand, the cherry season is quite short, and the trees grow best in areas with low humidity.
Why they’re good for you: High in vitamin C, fibre, iron and antioxidants, cherries pack a hefty nutrient punch. The fruit also contains a chemical called anthocyanin, that can reduce insulin resistance and may help to ward off diabetes.
Top tip: Buy cherries with the stalks attached, as this helps them to last longer. Look for stems that are soft and bendy, as dry, brittle stalks could mean the fruit isn’t as fresh.
Apricots
As a crop that is highly influenced by the weather, apricot trees produce a lot more fruit after a particularly cold winter. Slightly larger than a plum, sweet, fragrant apricots were first cultivated in China around 4000 years ago.
Why they’re good for you: Apricots are full of vitamins A, C, K and E, as well as a range of essential minerals including magnesium, potassium and manganese, which is essential for building strong bones.
Top tip: When buying apricots, look for fruit that is slightly soft – hard apricots have probably been picked too soon and won’t have as much flavour.
Plums
A summer favourite, plums have been popular since ancient Greek times. The highly versatile fruit is now grown throughout the world and used in everything from salads to baking. One of the most sought-after plum varieties is Black Doris, which is readily grown through New Zealand.
Why they’re good for you: As well as being high in vitamins C and A, plums are also packed with vitamin B2, which is essential for the body to metabolise fats and protein.
Top tip: A slightly cloudy, white tinge on the outer skin of a plum is a good sign, as this means they haven’t been handled too much during the harvesting process.
For more healthy tips, see the January issue of Good Health Choices
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