Summertime Sweets

The time is ripe to enjoy an abundant variety of fresh fruits

The produce aisles are brimming with a great selection of fresh, juicy fruit during the summertime. So now is the perfect time to pick up a delicious variety of sweet, juicy berries, stone fruits, melons, tropical treats and more.

Naturally Nutritious Fruit is naturally fat-free, a good source of dietary fiber, vitamin C, folic acid and antioxidants that may help reduce the chances of heart disease and some cancers.

■ Cherries are thought to reduce inflammation, prevent muscle damage and fight cardiovascular disease. Cherries are one of the few food sources known to contain melatonin, an antioxidant that helps regulate biorhythm and natural sleep patterns. You get all these potential health benefits and one cup (with pits) of fresh sweet cherries contains only about 90 calories.

■ Strawberries, second only to blueberries in antioxidant levels, also have more vitamin C than other berries. A 1-cup serving—about eight whole berries—has only 50 calories and fulfills the recommended value of vitamin C for an entire day.

Fruity Fun Facts

■ Blueberries are one of the few fruits native to North America. They were an important part of the diet and culture of Native Americans long before the Pilgrims landed on Plymouth Rock. Today, North America is the world’s leading blueberry producer.

■ Cherries: On average, there are 65 cherries in 1 pound. The Northwest cherry season lasts from the first week of June until the end of August. Ripened on the tree, cherries are generally harvested, packed and on the shelf at the store within two days.

■ Strawberries: Nearly 90 percent of America’s strawberries are grown in California and, depending on the weather, peak strawberry season in the Golden State begins in early spring and runs all the way to fall.

■ Melons belong to the gourd family, which includes squash and pumpkin, and are divided into two broad categories—muskmelon (including Cantaloupe, Casaba, Crenshaw, Honeydew) and watermelon.

■ Watermelon is made up of 92 percent water.

Fruity Tips

■ Refrigerate berries as soon as possible in the original clamshell or layer the berries in a container lined with a paper towel.

■ Keep berries dry and refrigerated since moisture can hasten their decay. Wash them just prior to use—rinse under cool running water. Refrigerated, under ideal conditions, raspberries will last 1 to 2 days, blackberries 1 to 3 days, strawberries 2 to 5 days, and blueberries can last up to 10 days.

■ Blueberries’ bloom: The characteristic dusky white/silvery coating, known as bloom, is a natural coating that helps protect the berries from the sun and is a sign of freshness, not decay. In fact, if they don’t have much of this bloom, it could mean they were overhandled and may be a bit mushy.

■ Always wash melons with clean running water before cutting to remove any impurities that might be on the rind and could be transferred from the knife to the flesh when cut.

Naturally Delicious

Enjoy fresh fruit out-of-hand, in salads, atop cereal or yogurt, swirled in ice cream or blended into a smoothie. You can also easily freeze these sweet treats and bake them into muffins, pies, cakes and other delicious desserts at a later date. Here are a few recipes that give you both savory and sweet options to try now.

Watermelon Feta Caprese Bites

MAKES 6 SERVINGS | RECIPE NATIONAL WATERMELON BOARD

Watermelon is a great substitute for tomatoes in this traditional Italian appetizer. And, cup for cup, watermelon packs a better dose of lycopene. Try a taste of an Italian summer.

15slices watermelon cut into rounds or squares approximately 3 inches wide by ½-inch thick

3ounces fat-free feta cheese

¼cup fresh basil leaves, chopped Sprig basil for garnish

For the Dressing

⅓cup balsamic vinegar

1garlic clove, minced

1½tablespoons extra-virgin olive oil

½teaspoon Dijon mustard

Salt and pepper, to taste

1. Mix all dressing ingredients and set aside to blend flavors.

2. Place watermelon slices on paper towels and cover with additional paper towels to absorb excess fluid.

3. On a large platter, place the watermelon slices and sprinkle with the feta cheese. Sprinkle the basil leaves evenly over the top. Drizzle with dressing. Garnish with a sprig of basil.

Blueberry Yogurt Dip Snack Board

MAKES ABOUT 4 SERVINGS | RECIPE U.S. HIGHBUSH BLUEBERRY COUNCIL

This is as versatile as it is yummy. The creamy, fruity dip takes center stage, then just fill your board with your favorite finger foods (or whatever’s in the pantry). Pro tip: Watermelon and apple slices are excellent for dipping! Whatever you choose, your minisnack buffet is sure to be a crowd-pleaser.

Blueberry Yogurt Dip

1cup low-fat vanilla Greek yogurt

1cup fresh or frozen blueberries

2tablespoons honey

Snack Board Assembly

1cup fresh blueberries

2cups watermelon, sliced and cut with star-shaped cookie cutter

2red apples, thinly sliced

1cup white chocolate-covered pretzels

1cup white cheddar popcorn

5ounces white cheddar cheese cubes

1cup blue corn tortilla chips

1cup mini rice cakes

1. For the Blueberry Yogurt Dip: In a blender, purée yogurt, blueberries and honey until smooth. Spoon into a serving dish.

2. Snack Board Assembly: Arrange blueberries, watermelon, apple, pretzels, popcorn, cheese, tortilla chips and rice crackers on a large board or platter. Serve with dip.

Strawberry Cheesecake Bites

MAKES 16 SERVINGS | RECIPE CALIFORNIA STRAWBERRY COMMISSION

Cheesecake is great. Strawberries are great. Together, they’re amazing. These bite-sized delights will make you wish you had thought of doing this before. It’s all the sweetness of a cheesecake with a refreshing twist of juicy, red strawberries. This one is going to be a favorite.

1(8-ounce) package reduced-fat cream cheese (or Neufchâtel cheese), softened

⅓cup powdered sugar

2teaspoons lemon juice

½teaspoon grated lemon peel

16strawberries (about 1 pound whole stemmed strawberries)

8graham cracker squares, finely crushed (about 2⁄3 cup)

1. In a mixer bowl, beat together cream cheese, sugar, lemon juice and lemon peel until smooth and creamy; set aside.

2. Using a paring knife or small melon baller, partially hollow out top of strawberries to a depth of ¾ inch.

3. Gently fill each strawberry with 1 tablespoon cream cheese mixture.

4. Roll tops of stuffed strawberries into graham cracker crumbs and arrange on serving platter. ■