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Tropical Fruit and Veg Box Guide to Storage and Usage

Dear Customer 

We hope you enjoy your Windrush Bay Tropical Fruit and Veg Box!

Please see our guide on the tropical fruit and veg box range to help you with eating, cooking and storing.

Image

 

Description

Category

Nutritional Value

Storage and Shelf Life


 

Avocado

Fruit

Native to Mexico, also known in the Caribbean as ‘pear,’ this creamy fruit is packed with goodness including fibre, potassium, Vitamin Bs, Vitamin E and Vitamin K

Uncut: Keep in a cool dark place for 2-3 days. If unripe store at room temperature for 4-5 days.

 

Cut: squeeze lime juice over avocado and store in the fridge in an airtight container for 1-2 days

 

bananas (ripe yellow)

Fruit

Excellent source of potassium vitamin B6, fibre, some Vitamin C and carbohydrate, Bananas have a lower water content than most fruit and a higher sugar content compared to other tropical fruit.

Keep bananas cool and protected from direct sunlight. Store at around 12°C otherwise they they will ripen quicker if too warm. Can be stored in the fridge. Don’t put them next to other fruit as bananas release ethylene which ripens fruit quicker

 

Coconut (husk)

Fruit

Coconut is a large hairy, brown nut that grows on the coconut tree. known as the ‘Tree of Life’ for the variety of its usefulness. The white flesh is used in sweet and savoury dishes and the creamy milk squeezed from the white flesh is used in curries sauces and rice dishes. The juice or coconut water is used to hydrate the body. Contains potassium.

 

 

To use this coconut, pierce the ‘eyes’ and drain the liquid

 

To use the flesh for cooking, grate and store in the fridge for 1-2 days.

Coconut can be stored in water in the fridge. for several days if stored in water which should be changed daily. Store shredded coconut in an airtight container and keep in a cool, dry cupboard.

 

 

Coconut (Jelly)

Fruit

A coconut is a fruit that is grown on tall trees all throughout the Caribbean. The coconut has so many uses. The exterior is hard but inside contains the white edible part which is called the jelly. Coconut water derives from this and is good for hydrating and flushing the digestive system. Contains vitamin B and potassium.

Dried coconut is also used to make milk which is used in Caribbean rice and peas, cakes and pastries

Cut:

Store coconut water in the fridge, but it will only last for 1-2 days. It is best not to keep coconut water out of the fridge for more than 3 or 4 hours.

Uncut:

Fresh uncut coconuts can last up to four months but jelly coconuts last up to four days - store in a cool dark place or in the fridge.

Custard Apple (cherimoya)

Fruit

The custard apple of which originates from South America is rich in fibre with many vitamins and minerals. It has many benefits to the human body for example eye health and containing high blood pressure. It carries antioxidants like Vitamin C which help to fight infections.

Cut:

 

Once cut store in fridge for 2-3 days before it loses freshness 

 

Uncut

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Can be kept at room temperature for 3-4 days when unripened, when ripe store in the fridge for 1-2 days 

 

 

 

Dragonfruit

Fruit

Pitaya known as Dragon fruit is a decent source of iron containing magnesium and fiber with many health benefits in consumption

Cut:

Keep in the fridge for 2-3 days sealed in a bag away from other foods

 

Uncut:

Can be kept either in the fridge for longer period of time, or can be left on a counter for 3-5 days

 

 

 

 

 

Guava

Fruit

Guava from native Mexico and South America contains rich anti- oxidants and is high in both Vitamin C, potassium and fiber, enjoyable on its own or can be mixed to give an exotic flavour to smoothies.

Wash guava with cold water , to preserve for longer keep them wrapped and stored in refrigerator which can be stored up to 8 days. 

 

 

 

Lime

Fruit

Limes are a staple citrus fruit of the Caribbean, packed with Vitamin C and antioxidants. Limes add zing to refreshing fruit drink and cocktails

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Store in the fridge and be careful not to squash them to preserve for longer. Use within one week of purchase if stored in a cool dark place but will last a few days longer in the fridge.

 

 

 

 

 

 

Mango

Fruit

Mango Is low in calories but high in nutrients, its high in antioxidants and iron which helps growth and repair

Once ripe a mango can be stored in the fridge varying from 7-14 days

 

Papaya

 

 

 

 

 

 

 

 

 

 

 

 

 

Fruit

Papaya (pawpaw) is a tropical fruit with orange-coloured, sweet flesh and edible seeds that have a peppery flavour. The papaya tree is grown in many other tropical areas around the world and often used in Caribbean cuisines, either raw or cooked,

from salads and chutneys to stir-fries and desserts. It's also tasty in beverages and smoothies and very sweet when ripened.

Papaya has a short shelf life, so it needs to stored well. Papaya will ripen within a few days at room temperature and even faster in a paper bag. Once ripe, it will quickly turn to mush if not properly stored. Ripe papaya should be refrigerated to slow down the ripening process. The whole fruit should keep in a plastic bag for about a week but can be frozen as soon as it is cut.

Pineapple

Fruit

This sweet and juicy fruit favourite is part of our logo and eaten all across the Caribbean. It can add balance to savoury and sweet dishes, and it can be perfect for snacks, salads, juices and more. 

 

Store at room temperature and consume within 3-5 days

Pomegranate

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Fruit

The pomegranate gives you vitamin C and also helps with cancer prevention and improvement of digestion.

Similar to apples, they should be kept cool and dry areas. Once opened must be stored in fridge for about 5 days.

 

Soursop

Fruit

Soursop is an immune system booster, including vitamin C and antioxidants.

Soursop tends to ripen quick, once ripe they can last 1-2 days at room temperature. To keep fresh for longer placing them in a fridge will maintain freshness for about 4 days.

 

Starfruit

Fruit

Starfruit contains many fibers and of course vitamin C, starfruit also contains low calories and can help those of which are trying to take in les calories.

Starfruit when unripe can be left at room temperature for 2 weeks and refrigerated for 4 weeks, when ripe should be kept in fridge for a week max as they turn to mush quickly.

Sweet Passion Fruit (Granadilla)

Fruit

Passion fruit which comes from the Passiflora vine is highly nutritious. The fruit Is a good source of fiber including both vitamin C and provitamin A.

Passion fruit takes 3-5 days to ripen, once ripe it should be kept up to 2 weeks in the fridge.

 

 

Ginger Root

Spice

Ginger root has anit- inflammatory effects and contains many fibers such as iron, vitamin C, vitamin B6 and magnesium.

Ginger can last up to 3 weeks in a fridge and can also be kept in a freezer as long as it’s in an air tight container.

 

 

Turmeric

Spice

Tumeric is a great source of magnesium and Iron but is also rich in vitamin C and B6

Fresh turmeric can be kept in the fridge for 2-3 weeks , when put in a freezer it can last up to 6 months

Thyme

Spice/herb

This hardy flavoursome herb is a favourite in many Caribbean cuisines, especially stews, soups and savoury dishes

Wash and wrap in kitchen paper, place in a bag and store in the fridge. Consume within 5-6 days. Dried thyme should be kept in an airtight container in a cool dark place.

 

 

 

 

 

 

 

 

 

 

Aloe Vera leaf

 

 

Vegetable

Aloe vera plant is very potent, it can be used in many different ways, aloe vera being consumed as a form of juice is very common, but particularly in the Caribbean it’s also used as a medical plant, with the aloe vera gel being applied to skin.

At room temperature the aloe vera leaf will only stay fresh for 1-2 days, in the fridge it can last up to a week. When frozen it can be kept for 8 months.

 

Breadfruit

Vegetable

Breadfruit is a Caribbean favourite with an even colour and small globules of latex on the surface. Ripe breadfruit has creamy to yellow flesh, is slightly pasty in texture and is sweet to the taste. Unripe varieties are firm and evenly green. High in vitamin C, B1 and magnesium.

Breadfruit can be eaten raw when ripe or cooked when unripe. It is cooked in the same way as potatoes. The white flesh has a bread-like texture and is popular roasted and accompanied with other Caribbean recipes. Avoid immature breadfruit which tends to be bright green with bumpy raised skin.

Breadfruit has a short shelf life.

To keep for a short period of time, place it in a cool, dark place, or put it in cold water to keep it for longer.

Baked or roasted breadfruit can be kept for one to two days without refrigeration.  For a mature breadfruit The skin will be greenish-yellow and turning brown between the surface segments. The flesh will be firm and ready to consume

Cut: keep in the fridge and consume within 5 days.

Can be frozen on purchase, peel and store in freezer.

 

Cassava

vegetable

Also known as manioc or yuca, a root vegetable native to the Caribbean, Central and South America. Cassava is used in many of the same ways as the potato. There are two main varieties: bitter and sweet. The former is toxic, and must be treated before consumption, whereas the more watery sweet cassava can be eaten raw.

Uncut:

Unpeeled cassava should be stored in a cool, dry place where it will last one week.

Cut:

Once the cassava is peeled and cut, it will last two to three weeks in the refrigerator covered with water

Cho cho (Christophene or chayote)

Vegetable

The chayote (cho cho) fruit is a good source of Vitamin C. Widely used in Caribbean cooking for soups and stews, raw cho cho may be added to salads or salsas. Steam, bake, boil or fry.  TIP: marinate with lemon or lime juice. 

 

Cho cho can be stored for up to one week in the fridge or cool dark place.

Eddoes (cocoyam)

Vegetable

Eddoes similarly to dasheen contains a large amount of dietary fibre and carbohydrates. The vegetable has high levels of vitamin A,C E B6 and folate. 

Eddoes cannot be placed in a fridge, once soft they can last 3-4 weeks at room temperature.

Green Banana

Vegetable

Green banana is treated like a vegetable the Caribbean. It is savoury and must be cooked before eating. whether steamed in its skin boiled or fried. Full of potassium and fibre, green banana is the perfect accompaniment to traditional and contemporary Caribbean dishes.

Store in a cool dark place and consume within 3-5 days otherwise it will ripen and turn yellow and sweet.

Okra

 

Vegetable

This savoury snack is packed full of calcium and vitamins C, K and A. It’s also known as Lady Fingers. Tastes delicious with Caribbean style steamed fish

 

·       Store fresh okra in a paper bag or wrapped in a paper towel and place in the fridge. Use within 2-3 days of purchase. Can be frozen whole.

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Pepper - Habanero

Vegetable

Scotch bonnet pepper also known as Habanero has a high content of Vitamin C and A, it is known to prevent cancers due to the inhibiting the growth of cancer cells.

These peppers will usually keep freshness for a week when kept in the fridge.

Pepper -Scotch Bonnet

Vegetable

also known as Bonney peppers, or Caribbean red peppers, is named for its resemblance to the Scottish tam o' shunter hat. They can have a heat rating of a hot 80,000–400,000 Scoville units.

 

 

Store at room temperature in a cool dark place and consume within 5-7 days. Can be kept in a resealable bag for up to three weeks. Can be frozen on purchase and stored in freezer.

 

 

 

Plantain (green)

vegetable

Plantains look like oversized bananas but must not be eaten raw. They can be green (less sweet) or yellow (sweeter) or black (overripe) They are a staple in Caribbean cuisine often eaten as at of a main meal or a snack. Overripe plantains can be mashed into stews or added into a fritter mix.

Store plantain at room temperature and consume within 3-5 days Plantain can be frozen for 6-12 months if peeled and cut. Fry plantain from frozen do not defrost.

Plantain (yellow)

Vegetable

Plantains look like oversized bananas but must not be eaten raw. They can be green (less sweet) or yellow (sweeter) or black (overripe) They are a staple in Caribbean cuisine often eaten as at of a main meal or a snack. Overripe plantains can be mashed into stews or added into a fritter mix.

Store plantain at room temperature and consume within 3-5 days Plantain can be frozen for 6-12 months if peeled and cut. Fry plantain from frozen do not defrost.

 

 

Pumpkin

Vegetable

Caribbean pumpkin is also commonly called calabaza, adding colour and vibrancy to lively Caribbean cuisines. They are the staple ingredient in soups and puddings

Uncut pumpkin can last for at least three months if stored in cool dark place. 

 

Cut pumpkin: store in the fridge, it can be wrapped in cling film to retain freshness. Consume within 5-7 days

 

Scallion (spring onion)

Vegetable

Also known as green onions are the slightly larger brother of the spring onion. These mild tasting onions can be cooked or eaten raw, diced into soups, seafood, sandwiches, stir fry’s and curries. 

 

Store in a bag in the vegetable section of the fridge and consume within 1- 2 weeks.

 

 

 

 

Sweet Potato White (red skin)

Vegetable

The white sweet potato is a great alternative to the standard potato which has a more crumbly and dry texture than starchy potatoes. Full of potassium and vitamins A B and C.

Store in a cool dark place and consume within 2 weeks.

 

 

Yam (white)

 

Vegetable

Yams are full of fibre and minerals, a versatile tuber and a great alternative to potatoes and can be roasted, fried, boiled and mashed. Popular in Caribbean soups and stews.

Uncut: store in cool dark place, consume within 2 weeks.

Cut: keep in the fridge and consume within 5 days.

Can be frozen on purchase, peel and store in freezer.

 

 

 

Yam (yellow)

vegetable

Yams are full of fibre and minerals, a versatile tuber and a great alternative to potatoes and can be roasted, fried, boiled and mashed. Popular in Caribbean soups and stews.

Uncut: store in cool dark place, consume within 2 weeks.

Cut: keep in the fridge and consume within 5 days.

Can be frozen on purchase, peel and store in freezer.