Taste Test: Cape Gooseberries

Cape Gooseberry is native to warm subtropical regions throughout the world, and is often imported from South America and Colombia. The is orange or yellow, grows inside a lantern- shaped shell; hence the cape gooseberry is also known as the Chinese lantern. The have a sweet-sour taste and have the texture of tomatoes. They can be used with sweet or savory foods, but typically they are used in jams or garnishes.

Food Fact Cape gooseberries are rich in A and C. They contain more C than an orange, and the riper the fruit, the higher the amount of . is an antioxidant and vitamin A helps keep vision better at night.

½ cup of cape gooseberries is 1 serving of fruit from Eating Well with Canada’s Food Guide.1

How to Choose:

• Choose bright-yellow berries that are firm to the touch • The outer covering should be intact

How to Prepare:

• Peel back the lantern shell and twist the off from the shell • Wash and eat as is or use in salads, baking, or sauces

How to Store:

• Leave the outer shell intact • When the shell is intact the fruit can be stored up to eight weeks in a dry, cool place such as a kitchen pantry or cold room • Gooseberries can also be stored in the fridge for 2-3 weeks

Note:

Eating Well with Canada’s Food Guide recommends: • 5 servings of vegetables and fruit per day for children between the ages of 4-8 years. • 6 servings of vegetables and fruit per day for children between the ages 9-13 years. I Tried It! Ideas for Serving Cape Gooseberries: • The berries are a delicious sweet snack just on My Rating (circle one): their own.

• The berries can be added to a salad, yogurt, or J K L cereal. • They make a great addition to baking such as in Would you like to try cape fruit crisps, muffins or in sauces like chutneys gooseberries again? and salsas. ☐ YES ☐ NO

Cape Gooseberry and Nectarine - Makes 4 servings

Ingredients: • 1 cup cape gooseberries, cut in half • 1 cup nectarines, diced • 1 red onion, medium, finely chopped • 1 tbsp vegetable oil • ¼ tsp mustard (or use 1/8 tsp dried mustard) • ¼ tsp cumin seeds • ¼ tsp red chili powder or flaked chillies • ¼ tsp coriander powder (or 1tbsp fresh cilantro) • 1 tsp fresh ginger, chopped (or ½ tsp ginger powder) • pinch of salt • 1 tbsp sugar (optional)

Directions: 1. In a pan, heat the oil on medium heat. 2. When oil is heated, add the mustard and cumin seeds. 3. Let the mustard seeds splutter, then add the chopped onion. 4. Cook the red onions until transparent. Use a little water if the pan is too dry. Then add the chopped ginger and chili powder (or flakes). 5. Cook for 2-3 minutes and add the powdered spices and salt. 6. Lower the heat and add the sliced gooseberries and nectarines. Add sugar if needed. 7. Gently sauté over low heat for 3-5 minutes or until nectarines are slightly soft.

Serve with whole-wheat crispy pita bread, whole-wheat crackers, or with chicken breast, pork tenderloin, or fish. 1

Getting children involved in cooking at home makes them more likely to eat fruit and vegetables, and select healthy foods. For more information please contact Schools at [email protected].

1. Information and adapted recipe taken from: www.fruitsinfo.com and www.fruitipedia.com/cape_gooseberry.htm.