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Fibre and vitamin C
Ontario’s favourite apples are Red Delicious, Empire, and, at the top of the bushel, the beloved McIntosh. Apples have been grown and harvested since prehistoric times, and varieties of apple trees can be found in nearly every arable climate around the world.
Tip: Slice three apples and simmer slices in cinnamon, brown sugar, nutmeg and and a teaspoon of butter until soft and fragrant. Serve over hot waffles with freshly whipped cream.
Beta-carotene, Vitamin C and potassium
Yes, specialized varieties of these delicate fruits are grown in southern Ontario, coming into season in July or August.
Tip: Don’t eat the kernels (seeds) - the Vitamin B17 they contain makes them incredibly bitter, and they can be toxic.
Vitamin C, fibre and iron
These tiny berries beloved by the Vikings come in red, black and white varieties and can be grown in most areas of Ontario.
Tip: Currants make a beautiful and interesting addition to a mid-to-late summer salad.
Vitamin C, potassium and Vitamins B1, B2 and A
Delicious fresh or baked in a pie, gooseberry bushes can produce 8-10 pounds of fruit each season.
Tip: Try gooseberries with smoked fish for an exquisite salad.
Fibre, antioxidants and Vitamins C and K
The Concord and Niagara variety of grapes are actually native to Ontario!
Tip: Try Ontario grapes, apples, blue cheese, and walnuts for a quick, crisp and delicious salad.
Vitamins A and C, potassium and folacin
Commonly referred to as cantaloupes, the scaly, round variety we most commonly see in Ontario is actually a muskmelon. While true cantaloupes are a variety of muskmelon, they have a ribbed skin and are less flavourful.
Tip: Whip up a cantaloupe breakfast smoothie with milk, banana and chia seeds!
Vitamins A and C, and potassium
Fantasia and Harblaze nectarines are the most popular varieties grown in Ontario.
Tip: Swap pineapple for nectarines to localize your next Upside-Down Cake!
Fibre, vitamin C, potassium and folacin
Ontario produces a wide variety of pears. The top five locally grown pears are Bartlett, Clapp’s Favourite, Anjou, Bosc and Flemish Beauty.
Tip: Roast pears with butter, dry white wine and cinnamon, then serve with vanilla ice cream.
The stone at the centre of a peach houses the seed, and is also known as a drupe.
Tip: Grill peaches with your pork chops for a fast and delicious dinner.
Yellow plums, led by the Early Golden and Shiro plum are the most popular variety grown in Ontario.
Tip: Try roasting Ontario plums with ricotta and honey.
Vitamins C and A and fibre
Raspberries are among the most delicate of fruits, and are actually considered a stone fruit, though their ‘stones’ appear as seed on the outside of the skin. Choose berries that are firm and dry, and keep an eye out for any mildew.
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