Apricots are chosen as a longevity food because they are one of the best natural sources of vitamin A and carotenoids (beta-carotene). Carotenoids are antioxidants that help protect against disease. Apricots are also high in vitamin C and potassium while being low in fat, calories and sodium — making them a great “nutrient-dense” food. Each apricot is less than 20 calories (3 apricots are equal to one serving of fruit).

Apricot season is short — the fresh harvest begins in mid-May and lasts about 8 weeks. About 95 percent of the apricots in the U.S come from California. The majority of the ripe apricots are dried (which actually increases the vitamin A content), so when fresh apricots are in season and available — you should take advantage!

When selecting fresh apricots, choose those that are plump and well formed. They should be fairly firm, have a delicate aroma and be golden orange in color. Ripe apricots should be eaten or refrigerated. To ripen firm fruit, just keep them at room temperature or place in a paper bag with a banana. You’ll want to handle apricots tenderly, as they bruise easy and bruising will cause rapid spoilage.

As with all fresh produce, apricots should be rinsed under cool water. Once the pit is removed, the fruit can be frozen in slices (you will want to add an acid to this, like a citrus juice or pineapple juice to prevent discoloration and then freeze in an airtight container). Apricots can also be eaten cooked, canned, dried, candied, pureed or stewed. Eating them dried is easy because they are available this way year-round.

Other apricot notes:

In most recipes, you will be able to leave the apricot skin on. However, should you need to peel one, simply blanch in boiling water for 20 seconds and then plunge into ice water and the skins should peel off nicely.

When chopping apricots in a food processor, toss in a small amount of flour to keep them from sticking to the blades.

Remember that after they have been cut, apricots will darken from air exposure. Add them quickly to your dishes or dip them in an acidic solution if using them in fresh dishes.

Complimentary spices to the apricot: curry, ginger, nutmeg and cinnamon.

Apricot Pasta Salad

Recipe altered from www.califapricot.com/recipes

4 oz. cork screw pasta (use the whole wheat or omega-3)

6 fresh apricots (pitted, cut into quarters)

1 whole chicken breast, cooked and shredded

2 small zucchini, julienned

1 red bell pepper, julienned

1 tbsp. chopped fresh basil or 2 tsp. dried

Apricot Basil Dressing

Cook pasta as directed on package; drain and let cool. Combine pasta, apricots, chicken, zucchini, red pepper, and basil in a bowl. Toss with dressing. Makes 4 servings

Apricot Basil Dressing: Combine 2 fresh, ripe apricots (pitted), 2 tbsp. white wine vinegar and 1 tbsp. sugar in blender; whirl until blended. With blender running, slowly add 2 tbsp. canola oil until thick and smooth. Stir in 1 tbsp. chopped fresh basil or 1 tsp. dried basil. Makes 1 cup. (This recipe originally called for 4 tbsp. oil. Decreasing to 2 tbsp. cuts 7 grams of fat per serving or 28 grams of fat)

Nutrition information per serving (after alterations were made): Calories: 200,

Carbohydrate: 27 g , Cholesterol: 18 mg, Dietary Fiber: 4-5 g (depends on pasta choice), Fat: 8g , Protein: 11 g, Sodium: 19mg, Sugar: 2 g

Amy Pleimling is a registered and licensed dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.