Friday, January 1, 2010

BLACKBERRY


BLACKBERRIES
Berry of the bramble, Rubus fruticosus. a source of folate and copper; A 100-g portion is a good source of vitamin C (a source when stewed); a source of folate and copper; provides 7.5g of dietary fibre; supplies 25kcal (105kJ).
Nutrients in raw blackberries[11]

Nutrient Value per 100 grams % Daily Value

Energy 43 kcal
Fiber, total dietary 5.3 g 21%
Sugars, total 4.9 g
Calcium, Ca
29 mg 3%
Magnesium, Mg
20 mg 5%
Manganese, Mn
0.6 mg 32%
Copper, Cu
0.2 mg 8%
Potassium, K
162 mg 5%
Sodium, Na
1 mg 0%
Vitamin C, total ascorbic acid
21 mg 35%
Vitamin A, IU
214 IU 4%
Vitamin K, µg
20 µg 25%
Folic acid, µg
36 µg 9%
Carotene, beta
128 µg ne
Lutein + zeaxanthin
118 µg ne

RASPBERRY


Raspberry
Fruit of Rubus idaeus. An 80-g portion is a rich source of vitamin C; a source of folate and copper; supplies 6.4 g of dietary fibre; 20 kcal (85  kJ). Black raspberry is Rubus occidentalis, native of the eastern USA.

Nutritional value per 100 g:
Energy
263.592 kJ (63.000 kcal)
Carbohydrates
14.7 g
Sugars 5.4 g
Dietary fibre
8 g
Fat
.8 g
saturated f.As
0 g
monounsaturated f.As
.1 g
polyunsaturated f.As
.5 g
Protein
1.5 g
Vitamin A equiv.
1 μg (0%)
- beta-carotene
120 μg (1%)
Vitamin C
54 mg (90%)
Calcium
3 mg (0%)
Iron
5 mg (40%)
Sodium
1 mg (0%)

cherries


Cherries
Fruits of Prunus spp.; a 100-g portion (ten cherries weighed without stones) is provides 2g of dietary fibre; supplies 50kcal (210kJ) is a good source of vitamin C.

Nutritional value per 100 g(sweet,ediblepart):
Energy 263 kJ (63 kcal)
Carbohydrates 16 g
Sugars 13 g
Dietary fibre 2 g
Fat 0.2 g
Protein 1.1 g
Vitamin C 7 mg (12%)
Iron 0.4 mg (3%)

pomegranate


The fruit of the subtropical tree Punica granatum. The juice is contained in a pulpy sac surrounding each of a mass of seeds; the outer skin contains tannin and is therefore bitter. The sweet juice is used to prepare grenadine syrup for alcoholic and fruit drinks.
Pomegranate, aril only
Nutritional value per 100 g (3.5 oz)
Energy
285 kJ (68 kcal)
Carbohydrates
17.17 g
Sugars 16.57 g
Dietary fiber
0.6 g
Fat
0.3 g
Protein
0.95 g
Thiamine (Vit. B1)
0.030 mg (2%)
Riboflavin (Vit. B2)
0.063 mg (4%)
Niacin (Vit. B3)
0.300 mg (2%)
Pantothenic acid (B5)
0.596 mg (12%)
Vitamin B6
0.105 mg (8%)
Folate (Vit. B9)
6 μg (2%)
Vitamin C
6.1 mg (10%)
Calcium
3 mg (0%)
Iron
0.30 mg (2%)
Magnesium
3 mg (1%
Phosphorus
8 mg (1%)
Potassium
259 mg (6%)
Zinc
0.12 mg (1%)

GUAVA


Guava
Apple Guava, per 100 g of edible portion
Calories 36-50
Moisture 77-86 g
Dietary fiber 2.8-5.5 g
Protein 0.9-1.0 g
Fat 0.1-0.5 g
Ash 0.43-0.7 g
Carbohydrates 9.5-10 g
calcium 9.1–17 mg
phosphrous 17.8–30 mg
Iron 0.30-0.70 mg
Carotene (Vitamin A) 200-400 I.U
Ascorbicacid (Vitamin C) 200-400 mg
Thiamin (Vitamin B1) 0.046 mg
Roboflavin (Vitamin B2) 0.03-0.04 mg
Niacin (Vitamin B3) 0.6-1.068 mg

TOMATO


Tomato
The fruit of Lycopersicon esculentum introduced into England as an ornamental plant in 1596. One medium-sized tomato or six cherry tomatoes (85g) is provides 1.3g of dietary fibre; supplies 13kcal (54kJ). A 100-mL portion of tomato juice is a rich source of vitamin C; a source of vitamin A (as carotene); provides 3g of dietary fibre; supplies 12kcal .

Strawberry



White Chocolate Chip and Strawberry Cookies --
Ingredients
1 1/2 cups strawberries, cleaned
1 cup butter
1 cup white sugar
1/2 cup firmly packed brown sugar
2 eggs
3 cups flour
1 teaspoon salt
1/4 teaspoon baking soda
1 1/2 cups white chocolate chips
red food coloring (optional)


Directions
1) Preheat oven to 350°.
2) Clean, trim, and slice berries.
3) Puree/mash strawberries in a blender, or with a fork for less mess (berries should now be 3/4 cup), leaving some larger chunks if desired; set berries aside.
4) In a large bowl beat butter and sugars.
5) Beat in one egg at a time.
6) In a separate bowl whisk flour, salt and baking powder.
7) Add dry mixture to creamed mixture, about 1/2 a cup at a time.
8) When well mixed, slowly add berries, about 1/4 cup at a time, while mixing at the same time, ensuring berries are spread well throughout.
9) Add the white chocolate chips and stir to combine evenly throughout batter.
10) Drop batter in tablespoons about 1-inch apart on a greased baking sheet.
11) Bake at 350° for 11- 12 minutes for soft cookies, or up to a maximum of about 14-15 minutes for crunchier cookies, watching the edges to ensure they are lightly browned.
12) Cool on wire racks
Food and nutrition
Fruit of Fragaria spp., a perennial herb of American origin, introduced into the UK around 1600. provides 1.6 g of dietary fibre and supplies 20 kcal (85 kJ). An 80-g portion is a rich source of vitamin C; The alpine strawberry is Fragaria vesca semperflorens, a variety of the European wild strawberry.