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Cooking Tip: Recipes with cranberries usually involve added sweetener to balance the tartness of the berries.

 

Green Beans (Available all year)

Nutrition Tip: One cup of raw snap green beans contains 4 grams of fiber (a combination of soluble and insoluble); 11% of the recommended daily amount of folic acid, vitamin A and vitamin B2; and 24% of the recommended daily amount of vitamin C.

Storage Tip: Refrigerate green beans, unwashed, in a plastic bag for up to four days.

Prep Tip: Snap or cut off the ends, cut longer beans crosswise into the length desired, and rinse before cooking.

Cooking Tip: Green beans are most often cooked by microwaving, steaming, stir-frying, or boiling. The key is to cook only until tender-crisp. If stir-frying, cut the beans in 1-inch pieces so they will cook quickly along with the other ingredients.

 

Guava (September-March)

Nutrition Tip: One guava contains 5 grams of fiber (a combination of soluble and insoluble), and 10% of the recommended daily amount of vitamin A, Vitamin B6, and 220% of the recommended daily amount of vitamin C.

Storage Tip: Ripen at room temperature, if needed. You can store guavas at room temperature for up to one week, or refrigerate for up to two weeks.

Prep Tip: Guavas have sturdy skin, so you can cut them in half and scoop out the semi-soft inside flesh with a teaspoon (discard the shell). They're ready to eat when the fruit gives slightly to gentle pressure.

Cooking Tip: Use uncooked guavas in recipes in place of strawberries and kiwi. Use them cooked in pies, breads, or preserves, or cold or hot in sauces, juices, or sorbets.

 

Kiwi (October-March)

Nutrition Tip: One kiwi contains 3 grams of fiber (mostly the insoluble type), and 76% of the recommended daily amount for vitamin C.

Storage Tip: They're ready to eat when they give slightly to gentle pressure. Really soft kiwi fruit is too ripe to eat. Ripen at room temperature, or refrigerate in the crisper drawer for three to five days.

Prep Tip: The skin on kiwi fruit can be eaten if desired. But if you want to peel them, cut in slices and then peel; use a paring knife to cut off the ends and then remove the skin; or cut in half and scoop out the flesh with a spoon.

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