Asia has become one of the most dynamic regions for fresh vegetable exports. From leafy greens and root vegetables to exotic varieties, Asian suppliers offer a wide range of fresh produce to meet growing global demand. With modern farming practices, strong logistics networks, and competitive pricing, they are trusted by importers worldwide.
Why Source Fresh Vegetables from Asia?
Asia’s unique climate diversity, affordable labor, and increasing agricultural innovation make it an ideal hub for fresh vegetable supply. As a result, global buyers turn to the region to ensure a steady and cost-effective supply of high-quality produce.
1. Wide Variety and Year-Round Availability
Countries like China, India, Vietnam, and Thailand produce a broad selection of vegetables throughout the year. For example, China leads in cabbage, garlic, and onions, while India exports large volumes of okra, eggplant, and chili. In addition, tropical countries like Indonesia and Malaysia contribute niche vegetables such as long beans and bitter gourd. Thanks to diverse climates and multiple growing seasons, consistent supply is rarely a concern.
2. Cost Efficiency and Volume Capacity
Asian vegetable suppliers offer competitive pricing due to lower production and labor costs. Consequently, they can handle bulk orders while maintaining affordability. Moreover, many suppliers in the region use efficient farming techniques, which improve crop yields and product uniformity. This balance of quality and price makes Asian exporters appealing to large-scale distributors and retailers.
Key Qualities of Reliable Vegetable Suppliers
Finding the right supplier goes beyond just price. To ensure product freshness and smooth delivery, it’s important to evaluate several critical factors before partnering.
1. Certifications and Compliance
Trusted exporters comply with international food safety standards such as GlobalG.A.P., HACCP, and ISO 22000. These certifications reflect a commitment to hygiene, traceability, and sustainability. Additionally, compliance with destination country regulations ensures fewer customs delays and smoother market entry.
2. Cold Chain and Shipping Logistics
Vegetables are highly perishable, so efficient cold chain logistics are crucial. Therefore, top suppliers offer integrated solutions, including pre-cooling, refrigerated transport, and temperature-controlled shipping. By using these systems, exporters maintain freshness and reduce spoilage during long-distance transit.
3. Transparent Communication and Service
Professional suppliers provide regular updates, detailed documentation, and responsive customer service. In many cases, they offer value-added services like private labeling, customized packaging, and multilingual support. As a result, buyers experience better reliability and reduced operational stress.
Conclusion
Asia’s fresh vegetable suppliers offer an unbeatable combination of quality, price, and reliability. Whether you’re sourcing for wholesale, retail, or foodservice, partnering with certified, experienced exporters from the region can elevate your business. With demand for fresh produce increasing globally, now is the perfect time to build strong supplier relationships in Asia.
Exporting fresh vegetables can be highly profitable—if you buy smart. Securing the best price for fresh vegetables while maintaining quality is crucial for successful international trade. Whether you are an importer, distributor, or wholesale buyer, this guide will help you source vegetables at the right cost, from the right suppliers.
Why Price Matters in the Vegetable Export Market
The global vegetable market is competitive. As demand continues to grow, especially in health-conscious markets like the EU and the Middle East, getting fresh produce at the right price helps you stay ahead.
1. Balancing Cost and Quality
Buyers often assume that lower cost means lower quality. However, this isn’t always true. In many cases, exporters from Asia, Africa, and South America offer premium vegetables at competitive prices due to lower labor and logistics costs. Therefore, understanding price dynamics can help you make smart, informed decisions.
2. Influencing Factors in Vegetable Pricing
Several factors influence the price of export-quality vegetables:
Seasonality: Prices fluctuate depending on the harvest season.
Logistics: Transportation and cold chain costs impact final pricing.
Volume: Larger orders often get discounted rates.
Certifications: Organic or GlobalG.A.P.-certified produce may carry a premium, but it adds value.
By evaluating all these elements, you can negotiate better deals and build long-term supplier relationships.
How to Find the Best Export Price for Fresh Vegetables
To secure competitive prices, you need to go beyond simply comparing quotes. Instead, consider supplier reliability, packaging standards, and logistic support.
1. Choose Suppliers in High-Yield Regions
Countries like India, China, Vietnam, and Egypt offer strong price advantages due to their massive production volumes. For example, India supplies okra, eggplants, and green chilies at some of the lowest global prices. In addition, countries like Vietnam and Thailand are known for a consistent supply and favorable trade policies.
2. Negotiate Directly with Exporters
Working with exporters—not middlemen—often results in better pricing. Moreover, direct communication ensures transparency and helps build trust. If possible, visit farms or attend trade fairs like Fruit Logistica or Asia Fruit Log to meet verified exporters face-to-face.
3. Buy in Bulk and Plan Seasonally
Volume purchases can significantly reduce per-unit cost. Therefore, plan orders based on crop calendars to buy during peak seasons when prices are lower. Additionally, aligning your logistics partner early helps avoid last-minute freight surcharges.
Conclusion
Finding the best price for fresh vegetables for export is not just about comparing numbers—it’s about choosing the right regions, understanding market trends, and working directly with certified exporters. By focusing on long-term relationships and seasonal strategies, you can consistently source high-quality produce at the most competitive rates. In today’s fast-moving market, this pricing advantage gives you a critical edge.
Are you looking for the best price for fresh fruit for export? In today’s competitive global market, it’s essential to balance quality, affordability, and delivery efficiency. Whether you’re a wholesaler, distributor, or importer, understanding how to secure the right price while maintaining freshness can give you a crucial edge.
Why Price Matters in the Global Fruit Export Market
The demand for fresh fruit is growing across Europe, the Middle East, and Asia. However, price remains a deciding factor in most import decisions. Not only do buyers expect top-quality produce, but they also seek the most cost-effective deals.
In fact, even a small price difference can significantly impact profitability when dealing in bulk. Therefore, negotiating favorable prices without compromising quality is critical.
Key Factors That Influence Export Fruit Prices
Several important elements affect pricing in the export fruit industry. First and foremost, seasonality plays a huge role. During peak harvest seasons, supply is higher, and prices are typically lower. Conversely, off-season fruit often commands a premium due to limited availability.
Additionally, the country of origin and certifications, such as GLOBALG.A.P. or organic status, can influence pricing. These certifications reassure buyers of quality and compliance, often justifying a slightly higher price.
Moreover, volume and packaging efficiency can drive down unit costs. For instance, buying in bulk or using smart packaging solutions reduces losses during shipping. Lastly, logistics and cold chain management are crucial. While proper cold storage ensures freshness, it also adds to the overall cost, making supplier efficiency essential.
How to Get the Best Price for Export-Quality Fruit
To get the best possible rates, buyers must be strategic. For starters, it’s wise to work directly with growers who specialize in exports. These suppliers typically understand international compliance and market requirements better than local-only producers.
Furthermore, negotiating long-term contracts can help secure fixed prices, especially when market rates are volatile. This approach offers cost stability and helps with forecasting.
Another tip is to compare FOB (Free On Board) and CIF (Cost, Insurance, and Freight) pricing options. While FOB lets you control shipping, CIF simplifies the process by including logistics. Depending on your preferences, either option could reduce overall costs.
Popular Fruits for Export at Competitive Prices
Several fruits consistently offer strong value in export markets:
Bananas: Due to high demand and steady availability, they offer low per-unit costs.
Mangoes: While seasonal, they command high margins in premium markets.
Avocados: Popular in health-conscious regions, these fruits are in rising demand.
Citrus Fruits: With excellent shelf life, they are ideal for long-distance shipping.
Conclusion: Price Smarter, Export Better
In conclusion, finding the best price for fresh fruit for export involves more than just hunting for bargains. It requires a strategy that balances pricing, quality, reliability, and logistics. By partnering with the right suppliers and planning, you can deliver exceptional value to your clients and grow your export business sustainably.
The MENA (Middle East and North Africa) region offers exciting opportunities for fresh fruit exporters. With a growing population, urbanization, and increasing demand for healthy food, MENA countries present a strong market for high-quality, imported fruits. Exporters can tap into this expanding demand by offering a diverse range of fresh fruits that cater to local tastes and preferences.
Why Exporting Fresh Fruits to MENA Makes Business Sense
MENA countries have a large appetite for fresh fruits. Despite producing many fruits domestically, the region still needs to import varieties such as apples, grapes, berries, and tropical fruits to meet demand. The increasing focus on health and wellness is also fueling this demand, as consumers look for nutritious options.
Additionally, MENA countries, particularly the UAE and Saudi Arabia, serve as regional trade hubs. These countries’ improving infrastructure and growing cold chain logistics make shipping and storage easier than ever before. As a result, exporting fresh fruits to the region has become more efficient and cost-effective.
Key Benefits of Exporting to MENA
Several factors make MENA an attractive market for fresh fruit exports:
Growing Population and Urbanization: More people in urban areas seek high-quality, convenient food options. Fresh fruits fit this demand perfectly.
Health-Conscious Consumers: As more people embrace healthier lifestyles, fruits like avocados, berries, and citrus are becoming staples in MENA households.
Strategic Trade Hubs: The UAE and Saudi Arabia act as gateways to the MENA region, offering access to neighboring markets with high import potential.
Favorable Import Policies: Many MENA countries have reduced import tariffs on fruits, making it easier and more affordable for exporters to enter these markets.
Best Fruits to Export to MENA
When exporting fresh fruits to MENA, it’s important to select varieties that will appeal to local preferences. Here are some of the most popular fruits in the region:
Citrus Fruits: Oranges, lemons, and grapefruits are in high demand, especially in countries like Saudi Arabia and Egypt.
Apples and Grapes: These fruits are popular year-round, particularly during festive seasons such as Ramadan.
Avocados: As part of the growing trend for healthy eating, avocados are increasingly sought after, particularly in countries like the UAE and Qatar.
Berries: Blueberries, strawberries, and raspberries are becoming more common in supermarkets as part of the region’s health-conscious movement.
Mangoes and Pineapples: These tropical fruits are popular, especially in the hot climate of the region.
Tips for Success in the MENA Market
To succeed in the MENA fruit market, exporters should follow these strategies:
Understand Local Preferences: Adjust your offerings to match local tastes. MENA consumers tend to prefer sweeter, larger fruits like mangoes and grapes.
Partner with Reliable Distributors: Work with trusted local distributors who know the market and can help you navigate regional challenges.
Ensure Compliance with Regulations: Each MENA country has specific import standards, so make sure your fruits meet their requirements.
Focus on Packaging and Storage: Proper packaging and cold chain logistics are essential for maintaining fruit quality and freshness.
Conclusion: Tap Into the Growing MENA Fruit Market
In conclusion, exporting fresh fruits to MENA is a smart move for businesses looking to expand into a dynamic market. With rising demand, urban growth, and a health-conscious consumer base, the region offers vast potential for fruit exporters. By selecting the right fruits, understanding local tastes, and partnering with reliable distributors, you can successfully enter and grow in this thriving market.
Exporting fresh fruits to India is a smart move for global suppliers. As the Indian market continues to expand, so does the appetite for high-quality, imported produce. From metro cities to tier-two towns, the demand for premium fruits is growing steadily. For exporters, this means one thing: a rising opportunity to increase sales and market share. Export Fresh Fruits to India
Why Exporting Fruits to India Makes Business Sense
India is the world’s second-largest fruit consumer, yet it still imports several key varieties to meet demand. While domestic production covers many local needs, consumers increasingly seek fruits that are not widely grown in India. Therefore, countries like the U.S., New Zealand, Chile, and Turkey find a strong customer base for apples, kiwis, avocados, and cherries.
Moreover, as disposable income rises, more Indians are willing to spend on healthier food options. This shift in buying behavior has opened the door for imported fruits to become everyday purchases rather than luxury items.
Key Benefits of Targeting the Indian Market
Exporters can gain several advantages by focusing on India:
Year-round demand: Thanks to festivals, weddings, and a health-conscious urban crowd, fruit sales peak multiple times a year.
Evolving retail sector: With modern trade formats like supermarkets and e-commerce, fruit distribution has never been more accessible.
Improved cold chain logistics: As infrastructure improves, more cities can now receive and store fresh produce efficiently.
Trade-friendly policies: For several fruit categories, India offers reduced import tariffs and easier customs clearance from preferred trade partners.
Consequently, now is an ideal time to explore export partnerships with Indian buyers.
Best Fruits to Export to India
Choosing the right fruit is crucial for success. Some varieties consistently perform well in India’s growing import market:
Apples: Especially from Washington and Turkey, these are top sellers year-round.
Kiwis: Italian and New Zealand kiwis are increasingly consumed in urban households.
Cherries: Imported cherries are often bought as luxury or gift items during festivals.
Avocados: Due to rising fitness awareness, demand is surging in India’s metro regions.
Tips for a Successful Fruit Export Strategy
To thrive in the Indian market, consider these best practices:
Build local partnerships: Work directly with importers who understand regional distribution and buyer preferences.
Comply with FSSAI regulations: Indian food safety rules are strict, so all shipments must meet local standards and labeling requirements.
Invest in appealing packaging: Visually attractive, durable, and climate-sensitive packaging helps your fruit stand out in crowded retail spaces.
Be flexible with volume and pricing: Indian markets are diverse, so offering both bulk and smaller retail quantities can help you reach different customer segments.
Conclusion: Grow Your Business by Exporting to India
In conclusion, the potential to export fresh fruits to India is stronger than ever. With rising demand, improved infrastructure, and consumer willingness to pay for quality, India is a high-growth destination for global exporters. By understanding the market, choosing the right products, and building strong partnerships, you can position your brand for long-term success in one of the world’s most dynamic economies.
Exporting fresh vegetables to Europe presents a valuable opportunity for growers and suppliers worldwide. European countries rely heavily on imported produce, especially during the off-season, making the region one of the top destinations for high-quality, fresh vegetables. By tapping into this mature yet expanding market, exporters can boost revenue, build international partnerships, and gain long-term stability.
Why Export Fresh Vegetables to Europe?
Europe is home to some of the world’s most health-conscious consumers. Demand for fresh, organic, and sustainably sourced vegetables continues to grow year after year. In addition, retail chains, supermarkets, and food service companies across the EU constantly seek reliable suppliers who can meet their quality and compliance standards.
Because of its climate, Europe cannot produce certain vegetables year-round. As a result, importers often rely on countries in Africa, Asia, and Latin America to fill supply gaps. Exporters who offer freshness, consistency, and certification have a competitive advantage.
Key Benefits of Targeting the European Market
Several factors make Europe a smart destination for vegetable exports:
Strong, Year-Round Demand: Vegetables such as bell peppers, green beans, carrots, and leafy greens are in constant demand.
Premium Pricing for Certified Produce: Products with GlobalG.A.P., Organic, or Fairtrade certifications attract better pricing and broader market access.
Efficient Trade Infrastructure: The European Union offers a streamlined system for imports, especially for partners with trade agreements or preferential terms.
Sustainability Focus: European buyers prefer suppliers who follow eco-friendly farming practices and use minimal packaging.
Best Vegetables to Export to Europe
Choosing the right crops is essential for success in the European market. Although demand varies by region and season, the following vegetables perform consistently well:
Bell Peppers: Widely used in cooking and salads, peppers are a staple in European kitchens.
Green Beans: Popular in both retail and foodservice, especially during the winter months.
Tomatoes: Fresh tomatoes, including cherry and plum varieties, are in demand year-round.
Carrots: Europe imports large quantities of carrots during colder months.
Spinach and Leafy Greens: These are increasingly popular due to health trends.
How to Succeed in Exporting to Europe
Entering the European vegetable market requires preparation, consistency, and compliance. Here are some important tips:
Understand EU Regulations: Make sure your vegetables meet EU food safety standards, including pesticide limits and packaging requirements.
Obtain Certifications: GlobalG.A.P., Organic, and other recognized certifications build trust and open doors to premium buyers.
Partner with Local Distributors: Work with established importers or wholesalers who understand local demand and distribution.
Optimize Cold Chain Logistics: Timely delivery and proper refrigeration ensure your vegetables arrive fresh and market-ready.
Stay Updated on Trends: Monitor changes in consumer behavior, such as the rise in plant-based diets, to align your offerings.
Conclusion: Start Exporting Fresh Vegetables to Europe Today
In conclusion, the European market offers exporters a powerful mix of high demand, stable pricing, and long-term potential. By focusing on quality, compliance, and customer needs, you can successfully export fresh vegetables to Europe and grow your international business. Now is the time to invest in global expansion and position your brand as a trusted source of fresh, healthy produce.
Basil, a beloved herb known for its aromatic flavor, is increasingly in demand around the world. With its versatility in cooking and rich health benefits, exporting basil has become a profitable opportunity for businesses in the agricultural sector. This article explores why basil is in demand, the top markets for export, and strategies to succeed in this growing industry.
Why Basil is in High Demand Globally
Basil’s appeal goes beyond its flavor. Indeed, it is a key ingredient in many cuisines, especially Mediterranean and Asian dishes. As a result, the demand for fresh, healthy, and organic herbs is rising, and basil is becoming one of the most sought-after herbs in the global market.
1. Health Benefits and Nutritional Value
Basil is not just a culinary delight—it’s also a powerhouse of nutrients. Rich in antioxidants, vitamins A, K, and C, and essential minerals, basil offers numerous health benefits. For instance, it helps boost immunity, supports heart health, and has anti-inflammatory properties. Consequently, as consumers worldwide shift toward healthier eating habits, basil is increasingly valued for its nutritional benefits, making it a top choice in the global herb market.
2. Versatility in Cooking
Basil’s versatility is another reason for its growing popularity. Not only is it used in fresh salads and sauces, but it also enhances soups and stir-fries. Famous dishes like pesto, caprese salad, and Thai basil chicken are just a few examples of how basil enhances the flavor profile of meals. Therefore, the herb’s ability to blend seamlessly into both raw and cooked dishes makes it a staple in kitchens worldwide, driving demand across various markets.
3. The Rising Trend of Organic and Fresh Ingredients
As consumers demand more organic and fresh food options, basil—especially organic basil—has become a preferred herb for culinary use. The increasing focus on clean-label products and farm-to-table dining has contributed to the rise in basil exports. In turn, the market for fresh, organic basil continues to expand, providing a wealth of opportunities for exporters.
Top Markets for Exporting Basil
Basil’s popularity has made it a valuable export product in several regions. Let’s take a closer look at the top markets that show strong demand for basil.
1. United States
The U.S. is one of the largest markets for basil, with a growing demand for fresh herbs, especially in the culinary and health food sectors. Basil is widely used in American kitchens for a variety of dishes, particularly in Italian and Mediterranean cuisines. Moreover, with the increasing focus on organic and locally sourced ingredients, basil’s popularity in the U.S. continues to rise, offering significant opportunities for exporters.
2. European Union
The European Union is another lucrative market for basil exporters. Countries like Italy, France, and the UK are known for their love of fresh herbs, with basil being a key ingredient in their traditional dishes. Additionally, the demand for organic basil in Europe is particularly strong, driven by a preference for sustainable and healthy food options. Exporters can benefit from the growing interest in high-quality, organic basil in these markets.
3. Asia-Pacific Region
The Asia-Pacific region, including countries like Japan, South Korea, and China, represents an emerging market for basil. In these countries, basil is used in a variety of traditional dishes, particularly in Thai and Vietnamese cuisines. As such, the demand for fresh, aromatic herbs continues to grow in this region. Thus, exporters have an excellent opportunity to tap into this market and expand their business.
How to Succeed in Exporting Basil
Exporting basil can be a profitable venture, but success requires careful planning and execution. To help you thrive, here are some key strategies for exporters:
1. Source High-Quality Basil
The key to success in the basil export business is ensuring a consistent supply of high-quality basil. Working with trusted farmers and suppliers who can provide fresh, aromatic basil that meets international quality standards is essential. In doing so, quality assurance will help you build a strong reputation in global markets and ensure repeat business from buyers.
2. Understand Import Regulations
Before exporting basil, it is essential to understand the import regulations of your target markets. Different countries have specific rules regarding packaging, labeling, and certification for herbs. By ensuring compliance, you can avoid delays and customs issues, making the export process smoother and more efficient.
3. Build Strong Relationships with Buyers
Building lasting relationships with buyers and distributors is key to success in the export business. Understanding your buyers’ needs and preferences will help you provide them with exactly what they want. Furthermore, offering reliable delivery schedules, competitive pricing, and excellent customer service will help you maintain strong partnerships and drive repeat business.
Strawberry pie & juice recipe + different types of strawberries + how to plant
strawberry types & strawberry pie recipe information is provided here.
Is it strawberry fruit or vegetable?
How do strawberries are grown?
We are here to answer these questions and lots of others and give you lots of information about this tiny delicious fruit. Strawberry pie & juice recipe & …
Strawberries are so varied they only need sun, shelter, and fertility. Avoid areas prone to frost and soils that had previously grown potatoes, chrysanthemums, or tomatoes because they are all prone to the disease of verticillium wilt.
How to plant strawberries:
Prepare your ground by digging in two buckets of well-rotted manure or garden compost per square meter. Add a general-purpose fertilizer such as Grow More at 100g per square meter.
Measure out planting holes 35cm apart. Space rows 75cm apart. Dig out a hole large enough to accommodate the roots. Trim the roots lightly to 10cm if necessary, then spread them out in the hole. Ensure that the base of the crown rests lightly on the surface before firming in gently. Planting at the correct depth is important. If the strawberry seed is planted not enough depth the plants will dry out and die. Water the plants in the well.
If planting in the autumn or early spring, remove the first flush of flowers of perpetual strawberries but remove flowers of summer strawberries only if the plants are weak.
If you’ve planted cold-stored runners in late spring to early summer, leave the flowers on. These will produce strawberries in 60 days, reverting to their natural cropping period the following year.
Strawberries are traditionally grown in rows directly into garden soil. In poor soils grow in raised beds, which improves drainage and increases rooting depth. Alternatively, try growing in containers or growing bags.
Covering the strawberry plant:
Protecting strawberry plants from winter’s cold temperatures is vital to ensure a crop of juicy berries next year.
When winter has arrived, strawberry plants have already set blossoms for next spring’s flowers. Temperatures below -9.5 can damage those new tiny blossoms and diminish your berry crop next year. This is why it’s vital to cover the strawberry plants and protect them from the cold air.
Another reason to protect plants is that when soil repeatedly freezes and melts, it tends to push plants up. This process is called heaving and puts plants at risk.
Preparing strawberry plants for the winter involves fertilizer over plants so they’re not exposed to the cold winter air. Strawberry pie & juice recipe & …
To winterize strawberry plants, heap a loose mulch over plants to a depth of 7.6 to 12.5 centimeters. Strawberry pie & juice recipe & …
Is it strawberry fruit or vegetable?
One question we are always asking ourselves is what berries are.
Berries are fruits that originate from one flower with one ovary, which has lots of seeds. Surprisingly, strawberries and blueberries are not berries at all. Bananas, eggplants, tomatoes, and pomegranates are berries. And all berries are fruits. To conclude that is clear that strawberry is not a vegetable.
strawberry types :
Summer-fruiting varieties:
have the largest fruit. They have a short but heavy cropping period over two or three weeks. There are early, mid-, and late fruiting cultivars cropping from early to mid-summer.
Perpetual strawberries:
sometimes called ever bearers – produce small flashes of fruits from early summer to early autumn. The crops are not so heavy as the summer-fruiting ones and the fruits are smaller, with the plants less likely to produce runners. Perpetual strawberries are useful for extending the season.
Nutrition Facts:
You can also check strawberry nutrition facts in the table below:
Nutrition Value per 100 g strawberry
Vitamins
Quantity
%Dv
Minerals
Quantity
%Dv
Energy
32 kcal
Vitamin A
12.00 IU
0%
Calcium
16.00 mg
1%
Carbohydrates
7.7 g
Vitamin B6
0.047 mg
4%
Copper
0.048 mg
5%
sugars
4.9 g
Vitamin C
58.8 mg
65%
Iron
0.41 mg
2%
Dietary fiber
2 g
Vitamin E
0.29 mg
1%
Magnesium
13.00 mg
3%
Total Fat
0.3 g
Vitamin K
2.2 μg
2%
Manganese
0.386 mg
17%
Protein
0.7 g
Potassium
153 mg
3%
Water
90.95 g
Sodium
1.00 mg
0%
Strawberry Pie recipe:
Now we want to teach you how to cook a delicious homemade strawberry pie.
Ingredients:
Crust:
2 ½ cups all-purpose flour
½ cup frozen strawberries
1 teaspoon salt
1 tablespoon granulated sugar
14 tablespoons cold unsalted butter, cut into cubes
Ice cold water
1 large egg, beaten with 1 tablespoon milk for egg wash
Sugar powder for sprinkling
Filling:
5-6 cups fresh strawberries
Zest and juice of a 1/2 lemon
1 teaspoon vanilla extract
1/4 teaspoon almond extract
½ cup granulated sugar
1/3 cup brown sugar
¼ cup cornstarch
a pinch of salt
¼ teaspoon ground ginger
Instructions:
Prepare ½ cup ice-cold water and keep it in the fridge. In a food processor, pulse flour, dried strawberries, sugar, and salt. Add in half of the butter and pulse for 30 seconds. Add in the rest of the butter and pulse until the mixture looks like a coarse meal.
Pour about 6 tablespoons of cold water over the mixture and pulse until the dough comes together in a fist. If dry, add a little bit more water (1 tablespoon at a time) until the dough comes together.
Remove the dough from the processor and bring it together. Divide dough into two parts; one slightly bigger than the other and wrap it in plastic wrap. Chill for at least an hour or, it is better overnight.
Let stand at room temperature for a few minutes before rolling out.
Roll out a larger disk on a lightly floured surface to a large circle. Fit into an ungreased 9-inch pie dish, trim the edges leaving an inch or two overhangs. Refrigerate for 30 minutes.
In a medium bowl, toss the strawberries with zest and lemon juice, vanilla extract, and almond extract. Toss in sugars, cornstarch, salt, and ground ginger then make sure strawberries are well covered, and cornstarch disappears. Let sit for at least 10 minutes.
Spoon the strawberries into the pie crust, making sure you pile it high in the center.
Roll out the second dough and cut it into strips to create a lattice top. If you have a pastry wheel, it is perfect for this.
Crimp the edges of the strips with a fork.
Whisk egg and 1 tablespoon milk in a small bowl. Brush the top of the pie with egg wash and then sprinkle with sugar. Chill for 15-30 minutes.
Preheat oven to 190 degrees Celsius. Place the pie dish on a baking sheet and bake for 50-60 minutes or until the crust is golden brown and the filling is bubbly.
Let pie cool for at least 2-3 hours before serving.
The last step is to enjoy this satisfying pie.
Strawberry juice:
Another recipe, which is healthy and easy to make is strawberry juice.
how much fiber is in an apple? we are going to answer this question for you.
Do apples have fiber?
On top of their energy-revving carb, health-promoting antioxidant, and immunity-fostering vitamin C content, the magic of apples also comes from a different source: their fiber. What’s so special about this macronutrient? Besides helping us to stay “regular,” dietary fiber is also a powerful hunger zapper. By filling you up, slowing the rate at which you digest the rest of your food, and keeping your blood sugar levels stable which maintains more consistent energy levels high-fiber foods keep your hunger pangs from creeping up as often, which can significantly aid weight loss efforts. As a bonus, certain fibers can cling to dietary toxins, including cholesterol, and help eliminate them from your body. The result? A lower risk of heart disease and a longer life! Although immensely beneficial, apples aren’t the only way you can improve regularity and satiety to help blast fat. We’ve found several unsung superfoods that pack even more of this belly-flattening nutrient than an apple. Fiber is incredibly important. It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits. certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation. the Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories you consume daily. This translates to roughly 24 grams of fiber for women and 38 grams for men. Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake. In America, the average daily fiber intake is estimated to be 16.2 grams.
What is fiber
Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest. The fact your body doesn’t use fiber for fuel doesn’t make it less valuable to your overall health. We can offer the following benefits when you consume it : • Reducing cholesterol: Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption. This is especially true if you take statins, which are medications to lower cholesterol, and use fiber supplements like psyllium fiber. • Promoting a healthy weight: High-fiber foods like fruits and vegetables tend to be lower in calories. Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer. • Adding bulk to the digestive tract: Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet. Fiber naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines. • Promoting blood sugar control: It can take your body longer to break down high-fiber foods. This helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes. • Reducing gastrointestinal cancer risk: Eating enough fiber can have protective effects against certain cancer types, including colon cancer. There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties.
Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over a few days to avoid adverse effects, such as bloating and gas. Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay.
Here are some high-fiber foods that are both healthy and satisfying :
how much fiber is in an apple? Apples have 2.4 grams of fiber
Apples are not only an easily portable snack, but they’re also powerful fat fighters. doctors say that they’re a great snack for people with diabetes and insulin resistance because of their high fiber content, which will help to slow blood sugar spikes. Oh, be sure to leave the skin on. Without doing so, you’ll only consume a mere 2.1 grams of dietary fiber for the same-sized apple. Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber. We especially like them in salads(in some countries). Fiber content: 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams.
Raspberries have 6.5 grams of fiber
raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese. Try blending some into this raspberry tarragon dressing. Fiber content: One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.
Bananas have 2.6 grams fiber
bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a nut butter sandwich for a hit of protein, too. Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
Dark chocolates have 10.9 grams of fiber
dark chocolate is arguably one of the world’s most delicious foods. It’s also surprisingly high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet. Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products that are loaded with added sugar. Fiber content: 3.1 grams in a 1-ounce piece of 70–85% cacao, or 10.9 grams per 100 grams.
If your goal is to increase your fiber intake, popcorn may be the best snack you can eat. Air-popped popcorn is very high in fiber, calories for calories. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly. Fiber content: 1.15 grams per cup of air-popped popcorn, or 14.4 grams per 100 grams.
Strawberries have 2 grams of fiber
strawberries are a delicious, healthy option that can be eaten fresh. Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Try some in this banana strawberry smoothie. Fiber content : 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams. Avocado has 6.7 grams of fiber The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Try them in one of these delicious avocado recipes. Fiber content: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams.
Cherries are stone fruits with a central seed that is surrounded by fleshy fruit with a diameter of about 3cm. The Cherry fruit is a bright shiny red or purple color externally with very thin skin. The Iranian cherry fruit known as Gilas is native to Central Iran and grown in other regions too. Cherries were part of soldiers’ rations, and as they traveled, the pits they discarded became the trees that proliferated throughout the empire. There was a saying that to find the old Roman roads, all one had to do was follow the wild cherry trees. Most cherry species are native to the Northern Hemisphere, where they are widely grown. Some 10 to 12 species are recognized in North America and a similar number in Europe. The greatest concentration of species, however, appears to be in eastern Asia. The native habitat of the species from which the cultivated cherries came is believed to be western Asia and Eastern Europe from the Caspian Sea to the Balkans.
Iranian cherry
Iranian Cherry
Cherry fruit cultivation is widespread throughout Iran, and Turkey, the United States, and Iran are the largest producers of cherries in the world.
Cherry fruit harvest time will be late in June, and it will last for 70 to 80 days.
Types of cherries in Iran
Mashhad begging cherry (Tak Daneh)
White Cherry of Urmia
Urmia red cherries
Qazvin Black Cherry
As well as red cherries of Neyshabur, Shahryar, Karaj, Lavasan, etc.
Packing for export
Depending on the size or caliber, the cherries in Iran can be sorted and packaged manually or automatically. It can be packaged and exported in plastic baskets with different weights and in cartons inside Nano bags.
7 Health Benefits Of Cherries
It’s the cherry season again! They’re fresh, plentiful, beautiful, and delicious, but, you may be wondering if are cherries actually that good for you. The answer is yes, 100 times yes! Cherries are not only one of the healthiest fruits, they also rank as one of the most health-protective foods overall. One cup, or about 21 cherries, contains less than 100 calories and 15% of your daily vitamin C needs. But here are seven more reasons why this stone fruit is a nutritional all-star and an easy way to eat more cherries year-round
Cherries are full of antioxidants
They protect against diabetes
They promote healthy sleep
They can provide arthritis relief
They lower the risk of gout attacks and curb cholesterol-They reduce post-exercise pain
Cherry Nutrition Benefits
One portion of cherries contains 97 calories, 25 grams of carbohydrates, and 20 grams of sugar.
fiber
One of the benefits of cherries is their fiber content. With 3 grams of fiber, cherries provide 13 percent of the recommended daily amount. Fiber promotes digestion, prevents constipation, and aids in weight loss.
Vitamins
Cherries contain 10.8 milligrams of Vitamin C. This vitamin is necessary for the collagen formation of bones, blood, muscle, and blood vessels and helps the body absorb iron. The fruit also contains beta carotene and provides low amounts of vitamin K, vitamin B-6, and vitamin A.
Minerals
The potassium level of cherries is 342 milligrams or 10 percent of the daily recommended intake. Potassium helps the heart and kidneys function properly and supports the body’s digestive and muscular systems. Cherries also contain some copper, manganese, magnesium, iron, calcium, phosphorus, and zinc.
Health benefits of cherries – Iranian cherry benefits
Iranian cherries facilitate weight loss
If you are planning to shed some weight, don’t forget to add cherries to your diet. Cherries are low in calories which means that around a cup of cherries would be less than 100 calories. They are rich in vitamins that strengthen your metabolism and have a moderate water content that flushes out the toxins from your body.
Iranian cherries promote healthy sleep
Tart cherries in particular are one of the few food sources of melatonin, a hormone that helps control your sleep-wake cycles. One study in men and women with insomnia found that compared to a placebo, eight ounces of tart cherry juice in the morning and again one to two hours before bed increased sleep time by an hour and 24 minutes.
cherries protect against diabetes
The anti-inflammatory effect of cherries helps keep your body healthy; but what’s more, cherries rank lower than many fruits on the glycemic index. That means they don’t trigger spikes and crashes in your blood sugar and insulin levels. This makes them both protective against diabetes and important for managing the condition if you already have it
cherries reduce post-exercise pain
In other words, cherries can make that post-HIIT workout soreness less intense. They also protect against cellular wear and tear from exercise and help support muscle recovery. For this reason, tart cherry juice is popular with professional and competitive athletes. But it can help anyone who’s regularly active.
Iranian cherries can provide arthritis relief
Several studies have suggested that cherry consumption is beneficial for osteoarthritis sufferers. Regularly incorporating cherries or 100% cherry juice into your meal or snack routine may help lessen your joint pain.
They lower the risk of gout attacks
Over eight million adults in the U.S. suffer from gout. This inflammatory arthritis is triggered when a waste product called uric acid crystallizes within the joints, causing excruciating pain and swelling. In one study, gout patients who consumed cherries for just two days (both the fresh fruit, as well as cherry extract and juice) showed a 35% lower risk of gout attacks compared to those who did not eat cherries.
They have Anti-Ageing Properties
Struggling with your dull and lifeless locks? Cherries contain Vitamin B, Vitamin, and Vitamin C that prevent hair damage and breakage and keep the scalp hydrated. Vitamin C also imparts a natural glow to your skin
They Promote Healthy Locks
Struggling with your dull and lifeless locks? Cherries contain Vitamin B, Vitamin, and Vitamin C that prevent hair damage and breakage and keep the scalp hydrated. Vitamin C also imparts a natural glow to your skin.
Annual Production in Iran: About 100,000 MT Main Production Areas: Tehran, Azerbaijan, Qazvin, Khorasan, Alborz
Varieties: Tieton, Tartarian Skin Color: Dark & Red Inside-Color: Red Taste: Sweet Season: from Jun to August
Recommended Transit Temperature : 0 C Desired Transit Humidity percent: 90 to 95
