FotoliaA nightshade related to the tomato, the tomatillo is meant to be eaten green, offers a tart flavour that goes well in spicy dishes, and helps the keep the calories down while packing significant vitamin content.
We are heading into the peak of farmers’ market season, and from apricots to zucchinis, strawberries to scallions, you can find every colour of the rainbow, much of it grown nearby, and the bounty feels endless — at least for a few more weeks. So now is a great time to experiment! Here are a few of the less than common foods you might want to try:
CURRANTS: Native to Europe, currants are most commonly found in red and black varieties. At just 63 calories per cup, they provide fewer calories than bananas, apples, and even blueberries, and provide 77% of your daily requirements for vitamin C per serving, along with 15% of your vitamin K, and 5 grams of fibre. Currants can be stored in the refrigerator for several days after picking, but should be firm, bright, and shiny when picked or purchased. While they are tart, that doesn’t mean you can’t enjoy currants on their own; some who grow accustomed to eating less sugar in their diets find they come to enjoy less-sweet fruit over time. More commonly, however, currants are used to make desserts, jams, jellies and chutneys.
GOOSEBERRIES: A member of the same family as currants, European gooseberries are typically a light green fruit with a translucent skin. Not to be confused with the Chinese gooseberry, or kiwi, European gooseberries thrive in cooler temperatures, making them a logical choice for Canadian growers. Nutritionally, gooseberries are similar to currants, providing 66 calories’ worth of energy per cup, along with a mighty 6 grams of fibre per serving (that’s a quarter of a days’ worth for an adult female), as well as more than two-thirds of an adult’s vitamin C for the day. Gooseberries can be eaten raw or added to pies and other desserts, but like many thin-skinned fruits, they are often picked before they are fully ripe; look for berries that give slightly with gentle pressure and enjoy the sweetest, ripest fruit right away.
TOMATILLOS: A member of the same nightshade family that includes tomatoes, bell peppers and potatoes, tomatillos resemble a small tomato, but with a thin, crepe-like skin surrounding them. Ironically, tomatillos are closely related to gooseberries — but not the European kind. Instead, this member of the Physalis genus are related to a type of gooseberry known as the cape gooseberry, or ground cherry — both are surrounded by that distinctive, non-edible husk, known as a calyx. If you’re watching your weight, tomatillos are a great choice: one medium fruit (yes, they’re technically a fruit) provides just 11 calories’ worth of energy, or about 42 calories per cup. A cup of tomatillos also provides at least 10% of your daily needs for vitamin B3, C, and K, as well as potassium, along with 3 grams of fibre. Unlike tomatoes, tomatillos are eaten green, and retain a tart flavour that is a classic in many Mexican dishes and sauces.
-Jennifer Sygo, MSc., RD, is a registered dietitian and sports nutritionist at Cleveland Clinic Canada, and author of the newly released nutrition book Unmasking Superfoods, (HarperCollins, $19.99). Visit her on the Web at jennifersygo.com and send your comments and nutrition-related questions to her at info@jennifersygo.com.
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