Strawberries
Raw fruits and veggies are the perfect on-the-go treat: They're fresh, flavorful, and easily portable, either as whole foods or sliced up in reusable containers. Here's how to get creative with them, the best dips and dressings to accompany them, and how to make the most of their nutritional value.
Fresh strawberries are always a treat, and you can find locally grown varieties throughout the summer in most areas. Unfortunately, conventionally grown strawberries rank among the top 10 pesticide-ridden fruits and vegetables, so always choose organic. Look for berries that are red all the way to the tip, a sign that they're fully ripe (strawberries don't ripen after picking). One cup of sliced strawberries has 53 calories.
Pears
You'd never guess it from the buttery texture, but pears deliver 6 grams of fiber — almost a quarter of the fiber you need each day.
To determine whether a pear is ready to eat, gently press near the stem end with your finger. If it yields slightly, the pear is good to go. Eat it alone or, thinly sliced, atop whole-grain bread with 4 teaspoons almond butter, as shown. Makes 1 serving (217 calories).
Avocado with Salt, Pepper, and Lime
Halve or quarter a small avocado and remove pit. Drizzle with 1 teaspoon of your highest-quality olive oil and sprinkle with coarse salt and fresh pepper to taste. Spark with a squeeze of fresh lime. Makes 1 serving (361 calories).
Guacamole with Queso Fresco
A classic guacamole, which will keep its color for about a day in an airtight container, can be packed to go and served with fresh summer crudites instead of chips. Makes 4 servings (200 calories each).
Oranges
Find oranges at their peak between December and midspring. Choose fruit that's heavy for its size (indicating juiciness), firm, and evenly shaped.
When peeling an orange, leave on the white stringy part that sticks to the fruit; it harbors pectin, a soluble fiber that helps lower cholesterol. Rub unpeeled oranges under running water and dry them with a paper towel before eating, since any bacteria on the rind can transfer to the flesh when slicing, peeling, or juicing. One large orange has 86 calories.
