Eating a rainbow of fruits and vegetables is a wonderful way to ensure you get a variety of nutrients. In this article, we’re focusing on the letter “S” to highlight some fantastic options you might not think of immediately. From sweet fruits to savory vegetables, these foods are not only delicious but also packed with health benefits. Let’s explore some unique fruits and vegetables that start with the letter “S,” delving into their nutritional profiles and how you can incorporate them into your meals.
Fruits that start with S
Salmonberry
Salmonberries are bright orange to deep red berries that grow wild in the Pacific Northwest. They resemble raspberries in appearance but offer a more delicate flavor. These berries have a slightly tart taste, making them a refreshing snack straight off the bush or a perfect ingredient in a variety of dishes.
Nutritionally, salmonberries are a powerhouse of vitamins and antioxidants. They are high in vitamin C, which supports immune health, and contain dietary fiber, which is beneficial for digestion. Additionally, their rich antioxidant content helps to combat oxidative stress and inflammation in the body.
In the kitchen, salmonberries can be used in an array of culinary applications. They make excellent jams and jellies, add a tangy twist to salads, and can be baked into pies and muffins. For a simple treat, try tossing them with a bit of honey and lemon juice for a quick fruit salad.
Sapodilla
Sapodilla is a tropical fruit that boasts a sweet, malty flavor reminiscent of brown sugar and pear. It has a rough, brown exterior and a soft, caramel-colored flesh that melts in your mouth. Originating from Central America, it’s a delightful fruit that’s gaining popularity worldwide.
This fruit is rich in dietary fiber, aiding in digestion and promoting a healthy gut. It also provides a good dose of vitamin A, which is essential for eye health, and vitamin C, which supports the immune system. Additionally, sapodilla is packed with antioxidants that help protect the body from free radical damage.
Sapodilla is versatile in the kitchen. Enjoy it fresh by scooping out the flesh with a spoon or add it to smoothies for a natural sweetness. It can also be used in desserts like ice creams and puddings or as a topping for yogurt and oatmeal.
Sapote
Sapote, often referred to as mamey sapote, is another tropical fruit with a unique flavor profile that combines sweet potato, pumpkin, and apricot. Its vibrant orange flesh is smooth and creamy, making it a delightful treat for fruit lovers.
Nutritionally, sapote is rich in vitamins A and C, both of which are crucial for maintaining healthy skin and a robust immune system. It’s also high in dietary fiber, which aids in digestion and helps to keep you feeling full longer. The fruit’s natural sugars provide a quick energy boost, making it an excellent snack for active individuals.
In culinary terms, sapote can be enjoyed in numerous ways. It’s delicious eaten fresh, added to fruit salads, or blended into smoothies. Sapote is also a fantastic ingredient for desserts, such as pies, cakes, and custards, bringing a natural sweetness and creamy texture to your recipes.
Seville Oranges
Seville oranges are known for their tart and bitter flavor, making them distinct from the sweet oranges you might be used to. They are primarily grown in Spain and are the preferred choice for making marmalade due to their high pectin content.
These oranges are an excellent source of vitamin C, which is essential for immune function and skin health. They also contain dietary fiber, which aids in digestion, and various phytonutrients that have antioxidant properties, helping to protect the body from oxidative stress.
In the kitchen, Seville oranges shine in marmalade and preserves, where their tartness is balanced by sugar. They can also be used to add a zesty flavor to sauces and marinades for meats and fish. For a refreshing drink, try using their juice in cocktails or homemade sodas.
Sharon Fruit
Sharon fruit, also known as persimmon, is a sweet, orange fruit that can be enjoyed both firm and ripe. It has a smooth skin and a honey-like flavor that makes it a delightful snack on its own or a versatile ingredient in various dishes.
This fruit is packed with vitamins A and C, both of which are vital for maintaining healthy skin and a strong immune system. It also provides dietary fiber, aiding in digestion and promoting satiety. Additionally, Sharon fruit is rich in antioxidants that help protect the body from damage caused by free radicals.
In terms of culinary uses, Sharon fruit can be eaten fresh, sliced into salads, or used in baking. Its sweet flavor pairs well with both savory and sweet dishes, making it a great addition to cheese platters, desserts, and smoothies. You can also dry it for a chewy, nutritious snack.
Soursop
Soursop, also known as graviola, is a tropical fruit with a unique flavor that combines the tanginess of citrus with the creaminess of banana. Its spiky green exterior encases a soft, white pulp that’s both sweet and tart.
Nutritionally, soursop is a good source of vitamin C, which supports immune health and skin vitality. It also contains several B vitamins, including thiamin and folate, which are essential for energy production and overall cell function. Additionally, soursop has antioxidant properties that help to neutralize harmful free radicals in the body.
Soursop can be enjoyed fresh or used in a variety of culinary applications. Its pulp is commonly used in smoothies, juices, and desserts like sorbets and ice creams. For a refreshing treat, try blending it with coconut milk and a bit of honey for a delicious tropical smoothie.
South African Baby Pineapple
South African baby pineapples are small but incredibly sweet and juicy. Unlike their larger counterparts, these miniature pineapples are entirely edible, including the core, which is softer and less fibrous.
These pineapples are rich in vitamin C, which is crucial for immune health and collagen production. They also contain bromelain, an enzyme that aids in digestion and has anti-inflammatory properties. Additionally, they provide manganese, a mineral important for bone health and metabolism.
In the kitchen, South African baby pineapples can be enjoyed fresh, added to fruit salads, or used as a topping for yogurt and granola. They also work well in savory dishes, adding a sweet contrast to grilled meats and seafood. For a simple dessert, try grilling them and serving with a scoop of vanilla ice cream.
Star Fruit
Star fruit, also known as carambola, is a tropical fruit that’s as beautiful as it is delicious. When sliced, it resembles a star, making it a visually appealing addition to any dish. It has a crisp texture and a flavor that’s a cross between apple, pear, and citrus.
Star fruit is low in calories but high in vitamin C, providing a significant boost to your immune system. It also contains fiber, which aids in digestion, and antioxidants that help protect your cells from damage. Additionally, it’s a good source of potassium, which is important for heart health.
In culinary uses, star fruit can be enjoyed fresh, sliced into salads, or used as a garnish for drinks and desserts. Its unique shape makes it a fun addition to fruit platters, and its sweet-tart flavor pairs well with both sweet and savory dishes. Try adding it to salsas, stir-fries, or even baking it into tarts and cakes.
Strawberries
Strawberries are one of the most popular fruits worldwide, known for their vibrant red color and sweet, juicy flavor. These berries are not only delicious but also incredibly versatile in the kitchen.
Nutritionally, strawberries are a powerhouse of vitamins and antioxidants. They are particularly high in vitamin C, which is essential for immune function and skin health. They also contain manganese, folate, and potassium, as well as a range of antioxidants that help to reduce inflammation and protect against chronic diseases.
In culinary terms, strawberries can be enjoyed in countless ways. Eat them fresh as a snack, add them to smoothies, or use them in salads for a burst of sweetness. They’re also fantastic in desserts, such as pies, cakes, and ice creams, and make a delightful topping for yogurt, cereal, and pancakes.
Strawberry Guava
Strawberry guava, also known as cattley guava, is a small, round fruit with a flavor that combines the sweetness of strawberries and the tartness of guava. Its red or yellow skin encases a juicy, aromatic pulp that’s a tropical delight.
This fruit is a great source of vitamin C, which supports immune health and skin vitality. It also contains fiber, which aids in digestion and helps to keep you feeling full. Additionally, strawberry guava provides antioxidants that protect the body from oxidative stress and inflammation.
In the kitchen, strawberry guava can be enjoyed fresh, added to fruit salads, or used in desserts. Its unique flavor makes it a great addition to smoothies and juices, and it can also be used to make jams, jellies, and sauces. For a tropical twist, try incorporating it into baked goods like muffins and cakes.
Strawberry Papayas
Strawberry papayas, also known as sunrise papayas, are a variety of papaya with a sweet, melon-like flavor and vibrant orange-red flesh. They are smaller than regular papayas but pack a punch when it comes to flavor and nutrition.
These papayas are rich in vitamins A and C, both of which are essential for maintaining healthy skin and a strong immune system. They also contain papain, an enzyme that aids in digestion and helps to break down proteins. Additionally, strawberry papayas are a good source of fiber, which promotes digestive health.
In culinary applications, strawberry papayas can be enjoyed fresh, scooped out with a spoon, or added to fruit salads. They’re also fantastic in smoothies, lending a natural sweetness and creamy texture. For a refreshing treat, try pairing them with lime juice and a sprinkle of chili powder.
Sugar Apple
Sugar apple, also known as sweetsop, is a tropical fruit with a sweet, custard-like flavor. Its knobby green exterior hides a creamy, segmented flesh that’s reminiscent of vanilla pudding, making it a delightful treat for fruit lovers.
Nutritionally, sugar apples are a good source of vitamin C, which supports immune function and skin health. They also provide dietary fiber, which aids in digestion, and several B vitamins, including B6 and thiamin, which are important for energy production and overall cell function.
Sugar apples can be enjoyed fresh by scooping out the flesh and discarding the seeds. They’re also a great addition to smoothies and fruit salads, adding a creamy texture and natural sweetness. For a tropical dessert, try incorporating sugar apple pulp into ice creams and custards.
Surinam Cherries
Surinam cherries, also known as Brazilian cherries, are small, ribbed fruits with a tart and slightly sweet flavor. They come in various shades of red and purple and have a unique taste that’s a cross between cherry and guava.
These cherries are rich in vitamin C, which is essential for immune health and collagen production. They also contain dietary fiber, which aids in digestion, and antioxidants that help protect the body from free radical damage. Additionally, Surinam cherries provide a range of phytonutrients with anti-inflammatory properties.
In the kitchen, Surinam cherries can be enjoyed fresh, added to fruit salads, or used in desserts. Their tart flavor makes them a great addition to jams, jellies, and sauces, and they can also be used to make refreshing beverages like juices and cocktails. For a unique twist, try incorporating them into savory dishes like salsas and chutneys.
Vegetables that start with S
Salad Savoy Leafy Vegetable
Salad Savoy is a vibrant, ornamental vegetable that combines the best qualities of kale and cabbage. Its ruffled leaves come in shades of green and purple, making it a visually appealing addition to any dish.
Nutritionally, Salad Savoy is a powerhouse of vitamins and minerals. It’s rich in vitamins A, C, and K, all of which are essential for maintaining healthy skin, a robust immune system, and proper blood clotting. It also provides dietary fiber, which aids in digestion and promotes satiety.
In the kitchen, Salad Savoy can be used in a variety of ways. Its mild, slightly sweet flavor makes it perfect for fresh salads, where it adds both color and texture. It can also be sautéed, steamed, or added to soups and stews. For a simple yet elegant dish, try roasting the leaves with a bit of olive oil and sea salt.
Serrano Chili Peppers
Serrano chili peppers are small, green to red peppers that pack quite a punch in terms of heat. They’re hotter than jalapeños but have a similar bright, grassy flavor, making them a favorite in many spicy dishes.
These peppers are an excellent source of vitamin C, which is crucial for immune health and skin vitality. They also contain capsaicin, the compound responsible for their heat, which has been shown to have anti-inflammatory and pain-relieving properties. Additionally, serrano peppers provide a good amount of vitamin A and potassium.
Culinarily, serrano peppers can be used in a multitude of ways. They’re fantastic in salsas, adding a spicy kick to the mix, and can be used to flavor soups, stews, and marinades. For a fiery twist, try pickling them or adding them to homemade hot sauces. If you love spice, diced serrano peppers can also be added to salads and sandwiches.
Shallots
Shallots are a type of onion that offer a milder, more delicate flavor compared to regular onions. They have a subtle sweetness and a hint of garlic, making them a versatile ingredient in both raw and cooked dishes.
Nutritionally, shallots are a good source of vitamins A and C, both of which are essential for immune function and skin health. They also contain antioxidants, such as quercetin and allicin, which help to reduce inflammation and protect against chronic diseases. Additionally, shallots provide dietary fiber, which aids in digestion.
In the kitchen, shallots can be used in a variety of ways. They’re fantastic in dressings and vinaigrettes, where their mild flavor shines. They can also be caramelized to bring out their natural sweetness and used in soups, stews, and sauces. For a simple yet flavorful side dish, try roasting shallots with a bit of olive oil and herbs.
Shiitake Mushrooms
Shiitake mushrooms are a popular ingredient in Asian cuisine, known for their rich, umami flavor and meaty texture. They have a dark brown cap and a firm, slightly chewy consistency that makes them a versatile addition to many dishes.
These mushrooms are a good source of several important nutrients, including vitamins B6 and D, as well as minerals like selenium and zinc. They also contain beta-glucans, which are compounds that support immune function and have anti-inflammatory properties. Additionally, shiitake mushrooms provide dietary fiber, which aids in digestion.
In culinary uses, shiitake mushrooms can be used in a variety of ways. They’re fantastic in stir-fries, adding depth of flavor and a satisfying texture. They can also be used in soups, stews, and sauces, where they absorb the flavors of the broth. For a simple yet delicious dish, try sautéing them with garlic and soy sauce.
Snow Peas
Snow peas are flat, tender pods that can be eaten whole, including the seeds inside. They have a sweet, crisp flavor that makes them a refreshing addition to many dishes.
Nutritionally, snow peas are a good source of vitamins A, C, and K, all of which are essential for maintaining healthy skin, a robust immune system, and proper blood clotting. They also provide dietary fiber, which aids in digestion and promotes satiety. Additionally, snow peas contain antioxidants that help protect the body from oxidative stress.
In the kitchen, snow peas can be enjoyed in a variety of ways. They’re fantastic in stir-fries, where their crisp texture and sweet flavor shine. They can also be added to salads, either raw or lightly blanched, or used as a crunchy garnish for soups and stews. For a simple side dish, try steaming them and tossing with a bit of butter and lemon juice.
Sorrel
Sorrel is a leafy green vegetable known for its tangy, lemon-like flavor. Its bright green leaves are tender and slightly acidic, making it a unique addition to many dishes.
This leafy green is a great source of vitamins A and C, both of which are essential for maintaining healthy skin and a strong immune system. It also provides dietary fiber, which aids in digestion, and antioxidants that help protect the body from free radical damage. Additionally, sorrel contains oxalic acid, which gives it its distinctive tart flavor.
In culinary terms, sorrel can be used in a variety of ways. It’s fantastic in salads, where its tangy flavor adds a refreshing twist. It can also be used to make soups and sauces, lending a bright, citrusy note to the dish. For a unique side dish, try sautéing sorrel with garlic and olive oil or blending it into a pesto.
Spinach
Spinach is a leafy green vegetable that’s incredibly versatile and packed with nutrients. Its tender leaves have a mild, slightly sweet flavor that makes it a popular choice in both raw and cooked dishes.
Nutritionally, spinach is a powerhouse of vitamins and minerals. It’s rich in vitamins A, C, and K, as well as folate and iron, all of which are essential for maintaining healthy skin, a robust immune system, and proper blood clotting. Spinach also provides dietary fiber, which aids in digestion, and antioxidants that help protect the body from oxidative stress.
In the kitchen, spinach can be used in countless ways. Enjoy it raw in salads, where its tender leaves add a fresh, green note. It can also be sautéed, steamed, or added to soups and stews. For a quick and nutritious side dish, try wilting spinach with a bit of olive oil and garlic, or blend it into smoothies for an extra boost of vitamins.
Sugar Snap Peas
Sugar snap peas are a cross between snow peas and garden peas, combining the best qualities of both. They have a sweet, crunchy flavor and can be eaten whole, including the pods.
These peas are a good source of vitamins A, C, and K, all of which are essential for maintaining healthy skin, a robust immune system, and proper blood clotting. They also provide dietary fiber, which aids in digestion and promotes satiety. Additionally, sugar snap peas contain antioxidants that help protect the body from oxidative stress.
In culinary uses, sugar snap peas can be enjoyed in a variety of ways. They’re fantastic in stir-fries, where their crisp texture and sweet flavor shine. They can also be added to salads, either raw or lightly blanched, or used as a crunchy garnish for soups and stews. For a simple side dish, try steaming them and tossing with a bit of butter and lemon juice.
Sweet Dumpling Squash
Sweet Dumpling Squash is a small, round winter squash with a beautiful cream-colored skin adorned with green stripes. Its flesh is orange and exceptionally sweet, making it a delightful addition to both savory and sweet dishes.
This squash is rich in vitamins A and C, which support eye health and immune function, respectively. It’s also a good source of dietary fiber, promoting digestive health, and contains essential minerals like potassium and magnesium, which are important for heart health and muscle function.
Sweet Dumpling Squash can be roasted to enhance its natural sweetness and used in soups, salads, or as a filling for stuffed squash recipes. It pairs wonderfully with flavors like maple syrup, brown sugar, and warm spices such as cinnamon and nutmeg. For a simple preparation, try roasting the squash halves with a drizzle of olive oil and a sprinkle of salt and pepper until tender.
Sweet potato
Sweetpotato, often spelled as one word, is a versatile root vegetable known for its vibrant orange flesh and natural sweetness. It can be used in a wide array of dishes, from hearty mains to delectable desserts.
Sweet potatoes are packed with beta-carotene, which the body converts to vitamin A, vital for vision and immune function. They also offer a good dose of dietary fiber, vitamin C, manganese, and antioxidants that support overall health and help fight inflammation.
In the kitchen, sweetpotatoes can be baked, mashed, roasted, or turned into fries. They are excellent in soups and stews, adding both sweetness and a creamy texture. For a healthy snack, try making sweetpotato chips by thinly slicing the tubers, tossing them with a bit of olive oil and salt, and baking until crispy.
Swiss Chard
Swiss Chard is a leafy green vegetable with vibrant, colorful stalks ranging from white to yellow to deep red. It’s not only visually appealing but also incredibly nutritious.
Swiss Chard is loaded with vitamins K, A, and C, providing strong support for bone health, vision, and immune function. It’s also a good source of magnesium, iron, and dietary fiber, promoting muscle function, oxygen transport, and digestive health, respectively.
This versatile green can be sautéed with garlic and olive oil, added to soups and stews, or used in frittatas and quiches. Its slightly bitter taste mellows when cooked, making it a great complement to rich, savory dishes. For a simple and nutritious side, try sautéing Swiss Chard with a pinch of red pepper flakes and a squeeze of lemon juice.
Nuts that start with S
Sunflower Kernels
Sunflower kernels are the edible seeds of the sunflower plant, often enjoyed as a snack or used as an ingredient in various recipes. They have a mild, nutty flavor and a satisfying crunch.
These kernels are a fantastic source of vitamin E, a powerful antioxidant that helps protect cells from damage. They also provide healthy fats, protein, and essential minerals like magnesium and selenium, which support heart health, muscle function, and immune system efficiency.
Sunflower kernels can be eaten raw, roasted, or used as a topping for salads, yogurt, and oatmeal. They can also be ground into sunflower seed butter, a nutritious alternative to peanut butter. For a delightful twist, try adding them to homemade granola or energy bars for an extra crunch and nutritional boost.
