Pomegranates

Crack one open to release the ruby-red seeds

Sweet-tart juice bursts from the thick-skinned pomegranate's seeds as they pop in your mouth. This fruit is low in sugar and high in nutrients such as potassium, beta-carotene and vitamin C, which supports healthy teeth, bones and gums. Use them in cocktails and salads for extra sparkle.

Tomatoes

The flavour-packed stars of our favourite dishes

Firm-fleshed with a paper-thin skin and edible seeds, ripe tomatoes burst with intense tangy flavour. They're delicious raw, or as the base of cooked stews and sauces. Tomato sauce and purée are high in energy-boosting iron and a source of the antioxidant lycopene.

Cherries

Snack on this plump, juicy and intensely sweet stone fruit

You get a heady burst of sweetness when you sink your teeth into lush cherries. These deep-red gems add rich flavour to desserts and make a surprisingly delicious garnish on a cheese plate. Cherries are high in potassium, which may lower blood pressure. They're also an excellent source of magnesium, which is said to boost metabolism.

Squash

A sweet-tasting gourd that stores well in the pantry

It's not just for Halloween and Thanksgiving—you can enjoy the mildly sweet flavour of squash all year round. Roast the bright orange insides to bring out their nutty sweetness, or add diced squash to a comforting stew for a cosy one-pot dinner. Eat squash for its potassium, which may reduce the risk of high blood pressure, and beta-carotene, which has been linked to cancer prevention.

Tangerines

Eat this sweet citrus as a peel-and-go snack

Every segment of the tangerine is bursting with tangy juice. Use them in salads or toss them together with crunchy leafy greens, nuts and your favourite salad dressing—they're a fun partner for sharp cheeses, too. Or pack a few in your bag to munch while you're out and about. Tangerines are high in vitamins A and C, which help support healthy teeth, bones and skin.

Carrots

Chomp on this super crunchy root veggie

Sweet, earthy and satisfyingly crisp, carrots bring family-friendly flavour and vibrant colour to the table. Roasted, sautéed, steamed or raw: There are multiple ways to serve up these humble, good-for-you roots. They're high in vitamin A and one of the richest dietary sources of beta-carotene, which is good news for your bones, gums and eyes.

Yellow Peppers

Add colour to stir-fries with this crispy veg

We know the yellow pepper is technically a fruit, but it's best served in green salads or savoury dishes. Try it diced in salsa, stuffed with grains and baked, or sliced for a crudité platter. Peppers are high in vitamin C and are a rich source of potassium, a mineral that's linked to a reduced risk of stroke and heart disease.

Lemons

Kick up everyday dishes with a squeeze of this super sour citrus

Lemon packs a pucker-worthy punch in everything from soft drinks to cheesecake. Slice one into wedges to flavour white fish or a classic cocktail. We like whisking fresh lemon juice with olive oil for a quick salad dressing. Whole lemons are high in fibre and rich in vitamin C, a dietary antioxidant that's essential to bone, tooth and gum health.

Peas

These tiny green gems pop with mild sweetness

Starchy, comforting and fun to pile on your fork, peas are the side-dish soulmates of mashed potatoes and meat pies or fried fish. Toss them into stir-fries, or simply eat them fresh from the pod. They're high in eyesight-supporting beta-carotene, as well as potassium, a mineral linked to a reduced risk of high blood pressure.

Kale

A leafy-green nutritional powerhouse

Kale is the rugged, crimp-leafed cousin of the cabbage. Serve it up raw or steamed, or as the star ingredient in your green smoothies or juice. Tip: Before serving it in a salad, give the leaves a good massage with dressing to soften the texture. Kale is a good source of beta-carotene, potassium and vitamin A.

Lime

This feisty citrus adds bite to sweet and savoury dishes

Lime juice and zest add tangy punch to a variety of dishes, including juices, cakes and pitcher drinks. Lime wheels make a pretty garnish, too—try mixing them with orange and lemon slices to pep up plain water. This fruit is a source of fibre, and it's high in vitamin C, an antioxidant.

Blueberries

Toss these deep-blue jewels in your yogourt or cereal

Blueberries are little balls of sweet-tart goodness—both in taste and health benefits. Blitz and blend them into smoothies, or add them to pancakes and spinach salads for a pop of colour. We snack on a handful when we're feeling peckish for a low-sugar treat that's also a source of fibre.

Prunes

These sweet, sticky treats are also guilt-free

Prunes are actually dried plums. They're plump, chewy and most at home in fruitcake, oatmeal, stuffings and lamb dishes. Not only do they add a decadent richness but they also provide nutrients such as potassium, magnesium, phosphorous and beta-carotene.

Eggplant

A mildly smoky flavour that tastes dreamy in dips

Underneath their gorgeous deep-purple skins, eggplants are spongy and filled with tiny seeds. Best baked or pan-fried, these relatives of the potato love to be paired with Parmesan, goat cheese and tomatoes. Eggplants are a source of potassium, which may help lower blood pressure, and they're low in sodium, too.

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