Dragon fruit
We’ve all walked circles round some fruit in the grocery store, next time grab it!

Don’t be afraid to experiment with the fruit you buy and take home. 

Often we get into the seasonal routine of just buying the fruit we know and love and harshly judge the unknown fruits in the store. 

Some of these fruits might not be so unfamiliar, nonetheless, take the leap of faith and experiment with a different fruity flavour.

Litchi.

Litchi

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.

Star fruit (Carambola)

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.

Kiwano

Kiwano (Horned melon)

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.

Dragon fruit

Dragon fruit (Pitaya)

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.

Persimmon

Persimmon

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 cheeseplate, bake in muffins, or make into a  chutney.

Casey 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