Serves 1| Hands-On Time: 05m| Total Time: 05m
- Place the pineapple, ice, orange juice, carrot, and banana in a blender.
- Blend until smooth and frothy.
Save prep time and look for peeled and cored pineapple in the salad bar at the supermarket.
- Per Serving
- Calories 159
- Fat 1g
- Sat Fat 0g
- Cholesterol 0mg
- Sodium 25mg
- Protein 2g
- Carbohydrate 40g
- Sugar 26g
- Fiber 4g
- Iron 1mg
- Calcium 38mg
PineapplesThe English named the exceedingly juicy, sweet-tart pineapple for its resemblance to a pinecone. A favorite tropical fruit, it’s grown primarily in Hawaii.
How to Choose Pineapples
Color does not indicate ripeness—depending on variety, the prickly, diamond-patterned exterior may be green, yellow, or orange. Since a pineapple’s flavor stops developing once it’s picked, buy only fully ripe specimens with a sweet aroma at the stem end and flesh that yields slightly to firm pressure. Avoid fruits with soft spots or yellowed, dry leaves (look for bright green, fresh-looking tops). If you’re selecting a pineapple for cooking, pick one that’s firm.
How to Store Pineapples
Changes in temperature cause soft, dark spots, so if a whole pineapple was bought chilled, keep it in the refrigerator, for up to 4 days. They can be kept at room temperature for up to 5 days, but keep them out of direct sunlight, since they ferment easily. Cut fruit can be refrigerated in a tightly covered container for up to 3 days.
How to Prepare Pineapples
Remove a thick slice from the top and bottom with a serrated knife, then cut away the skin from the top downward. Remove the eyes with a small paring knife. If you want rings, make slices, then cut out the core with a round cookie cutter. If you want chunks, cut the pineapple into quarters, cut out the core, and trim the skin.
Once found at the bottom of Christmas stockings, oranges today mostly end up in breakfast-table juice glasses. Chock-full of nutrients like vitamin C, they also lend sweet, tangy flavor to foods.
How to Choose Oranges
Look for oranges that feel heavy for their size and have firm, finely textured skin. But don’t use skin color as an indicator of flavor or ripeness; some oranges are artificially dyed to look more vibrant, so those with greenish hues can be just as tasty as bright orange ones. Avoid any that have soft spots or feel spongy. Varieties include seedless navels, juicy Valencias, and dark red–fleshed blood oranges.
How to Store Oranges
Oranges will keep at room temperature for a few days or in the refrigerator for up to 2 weeks.
How to Prepare Oranges
You can peel and section the fruit with your hands, but for salads and other dishes, you may want to prepare the fruit with a bit more finesse. With a sharp knife, cut off the top and the bottom of the orange, then cut away the remaining peel and white pith. Next, either slice the fruit or cut along the membranes between segments to release them. If you need the zest, grate it before peeling the fruit.
CarrotsLoaded with beta-carotene (a great source of vitamin A), carrots are colorful, flavorful, and versatile, working in either sweet or savory dishes, cooked or raw.
How to Choose Carrots
Look for bright green leaf tops and a smooth exterior. Avoid carrots that are limp, soft, or discolored. The most flavorful carrots are young and skinny. (Baby carrots, cut from a special breed of larger carrot, are tender but less flavorful.)
How to Store Carrots
Carrots keep in the vegetable compartment in a plastic bag for up to 10 days.
How to Prepare Carrots
Peel older carrots; younger ones need only a light rinsing or scrubbing. Whiteness on a carrot's skin indicates dehydration: A quick soaking in water should restore its texture and color.
BananasGrown in the tropics, bananas are a good source of fiber, vitamin B6, and potassium—great as a snack for a mini energy boost.
How to Choose Bananas
Look for plump bananas that have little green and no blemishes or tears in the skin. (If you won’t eat them for a few days, a bit of green is okay.) A few brown specks on the peel are a good indicator of readiness.
How to Store Bananas
Unlike most fruits, bananas continue to develop flavor after they’re picked. Leave them at room temperature for up to 5 days; when ripe, they’ll keep in the refrigerator for several days, though the peel will blacken. Bananas can be frozen for up to 3 months; the skin will turn dark brown, but the flesh will be easy to thaw and fine to use in baked goods, such as banana bread and muffins. Exposure to air will brown bananas once they’ve been peeled. If you’re cutting them up for later use, prevent that by brushing them with lemon juice.