Aug. 12--There is some great news for those who have grown tired of their "apple a day" -- many summer fruits are in season, and they each have benefits to bring to the table.

The U.S. Department of Agriculture recommends that children eat between 1 and 1 1/2 cups of fruit per day, and that adults eat between 1/2 and 2 cups per day, depending on gender and age.

Tammy Roberts, a nutrition and health education specialist from the University of Missouri's Barton County Extension office, said that variety is key when incorporating fruits into a diet.

"Generally, if you eat a good variety of color, it means you're getting a good variety of nutrients," Roberts said. "Different fruits have different benefits. Right now, cantaloupes are in season and they are a really good source of vitamin A and potassium, and the blackberries are a good source of vitamin C and potassium, and a great source of fiber."

Besides being low in fat, sodium and calories, fruits are also cholesterol-free. It has also been suggested that incorporating fruit into one's diet can help reduce the risk of strokes and cardiovascular disease, type 2 diabetes and certain cancers. The fiber in fruit helps prevent coronary heart disease and the potassium helps prevent kidney stones and bone-density loss.

Fruits also contain phytochemicals, which are designed to help plants fight off disease. It has recently been discovered that phytochemicals can also help protect humans from some diseases, especially cancer.

Roberts said that the kinds of fruits found at farmers' markets right now will be blackberries, melons and peaches.

"We had strawberries earlier in the season, and blueberries," she said, "and we'll move into apples before long."

It is also important to buy fruit that is ripe. Blackberries should be smooth and glossy. It is best to wash them immediately before eating, because water will begin to disintegrate them if they are washed and then left to sit.

Roberts said that mature melons should make a good thud when they are knocked on, indicating that they are full of water.

Peaches should be fragrant and unblemished, and should give only slightly when pressed with a finger or thumb.

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The following recipes offer plenty of fruit flavor and utilize fruits that are now in season.

Caribbean watermelon salsa

2 cups watermelon, chopped and seeded

1 cup chopped fresh pineapple

1 cup chopped onion

1/4 cup chopped fresh cilantro

1/4 cup orange juice

1 tablespoon jerk seasoning

In large bowl, combine all ingredients; mix well. Refrigerate, covered, for at least 1 hour to blend flavors. Stir before serving.

Source: www.fruitsandveggiesmatter.gov

Quick pork saute with blackberries

4 (4-ounce) boneless pork loin chops, 1/2 inch thick, trimmed of fat

1/4 teaspoon salt, or to taste

1/4 teaspoon freshly ground pepper

3 teaspoons extra-virgin olive oil, divided

1/3 cup finely chopped shallot

1 tablespoon chopped fresh thyme or 1 teaspoon dried

1/2 cup port or brewed black tea

1/2 cup black currant nectar (blackberry or blueberry juice can also be used)

1/2 cup reduced-sodium chicken broth

2 tablespoons Balsamic vinegar

11/2 teaspoons cornstarch

11/2 teaspoons water

1 cup fresh or frozen and thawed blackberries

2 teaspoons butter

Season pork chops with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the pork and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate. (Do not wash skillet.) Add remaining teaspoon of oil to the pan. Add shallot and thyme; cook, stirring for 30 seconds. Add port (or tea), black currant nectar, broth and vinegar; bring to a boil, scraping up any browned bits. Cook, stirring occasionally, for 5 minutes to reduce sauce and intensify flavor. Mix cornstarch and water in a small bowl. Add to the sauce and stir until lightly thickened. Reduce heat to low. Add blackberries and butter. Simmer, stirring, just until the butter has melted. Return the pork chops and any accumulated juices to the pan; turn to coat with sauce. Serve immediately.

Source: www.eatingwell.com

Berry frozen yogurt

3 cups fresh or frozen and partially thawed blackberries or raspberries, or a mixture of blackberries, raspberries and blueberries.

6 tablespoons sugar

1 tablespoon lemon juice

3/4 cup low-fat plain yogurt

Combine berries, sugar and lemon juice in a food processor; process until smooth. Add yogurt and pulse until mixed in. If using fresh berries, transfer the mixture to a medium bowl, cover and refrigerate until chilled, about 1 hour. Transfer the berry mixture to an ice cream maker and freeze according to manufacturer's directions. (Alternatively, freeze the mixture in a shallow metal pan until solid, about 6 hours. Break into chunks and process in a food processor until smooth and creamy.) Serve immediately or transfer into a storage container and let harden in the freezer for 1 to 11/2 hours.

Source: www.eatingwell.com

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