Native of S and SE Asia, the mango contains a variety of antioxidants, fiber, and nutrients, such as beta and alpha carotene, polyphenols, lutein zeaxanthin, folate, vitamins C, A, E, K, and B complex, potassium, magnesium, and traces of other minerals.
The pulp of this sweet tropical fruit can be used as a juice, sauce, and dessert; or in smoothies, curries, ice cream, and chutneys. For the best flavor, select mangos that are ripe but firm. *Instead of peeling, which can be messy, cut off half (a cheek) on each side of the mango close to the pit. Then, cut a tick-tack-toe design into the flesh of the mango. Hold the mango, flesh side up, with both hands and push up on the skin side to elevate the square mango pieces. Then, simply cut them off the skin.
Bananas are thought to be native to Malaysia around 4,000 years ago. From there they spread throughout the Philippines and India, where Alexander the Great’s army recorded them being grown in 327 BC. Arabian traders then brought them to Africa.
When Portuguese explorers discovered them in 1482, they took them to the Americas. Bananas now grow in most tropical and subtropical regions. The main commercial producers are Costa Rica, Mexico, Ecuador, and Brazil. Bananas, including plantains, belong to the Musaceae family of plants.
They are a rich source of potassium, manganese, copper, biotin, magnesium, and fiber. Bananas are also high in vitamins C, B6, B3, B2, folate, pantothenic acid, alpha and beta carotene, lutein, and zeaxanthin. This makes them especially beneficial for cardiovascular health, blood pressure and heart function. They are also good for athletic performance. Though bananas are naturally sweet and creamy, they have a low glycemic index (GI) because of their high and unique fiber content.
As bananas ripen and soften, their water-soluble pectin (fiber compounds) and fructose content increase, which in turn moderates carbohydrate digestion and blood sugar levels. In addition they contain unique fructose-containing carbohydrates that are not broken down by enzymes in the digestive tract. When in the lower intestine/colon, they become metabolized by bacteria. This process helps maintain the balance of “friendly” bacteria (e.g. Bifidobacteria) and overall colon and digestive health.
Bananas come in numerous varieties such as Cavendish, Big Michael, Martinique, and Lady Finger. The less sweet, more starchy plantain bananas, with their higher beta carotene content, are cooked like vegetables since they are unsuitable to eat raw. Select yellow sweet bananas that are slightly ripe but still firm. Plantains are larger and more green or dark (black) when ripe.
Do not refrigerate unripe bananas. To ripen bananas store them at room temperature in a paper bag. Brown or dark spots indicate that they have ripened and are sweeter. To stop the ripening process store them in the fridge, but bring them back to room temperature before consuming.
Indigenous to the rainforests of SE QLD and NE NSW, Australia, the macadamia is a genus of four species of trees and constituting part of the plant family Proteacea. They are also grown in Hawaii, New Zealand, California, and regions of Central & South America and South Africa. With their buttery flavor, they are considered to be the worlds tastiest nuts. Macadamia are a rich source of monounsaturated fatty acids, protein, dietary fiber, phytosterols, manganese, copper, magnesium, iron, phosphorus, zinc, thiamin, vitamin B6, niacin, riboflavin, pantothenic acid, and flavonoids, which convert into antioxidants such as polyphenols, flavones, and selenium.
Macadamia also contain moderate amounts of folate, vitamins C and E, calcium, and potassium. Select fresh unsalted, raw nuts in their hard shell, or lightly roasted nuts in a light protected container/package. Store them in the fridge or a cool dry pantry.