Want your summer salad to pack the biggest nutritional punch? Go tropical in your FRUIT choices, say scientists at Rutgers University. In a study of the 27 most commonly eaten FRUITS, three of the five top-ranking selections are tropical.

When it comes to nutritional density, KIWIFRUIT contains the richest supply of nine common nutrients – vitamins A, B1, B2, C, niacin, folate, calcium, iron and protein. PAPAYA, CANTALOUPE, MANGO and LEMON round out the most nutritious FRUIT choices available, with PEACHES, NECTARINES, CHERRIES, PEARS and APPLES ranking lower in nutritional content. KIWIFRUIT slices can be added to French Toast or waffles at breakfast or used as a topping for hot cereals like oatmeal. KIWIFRUIT can be mashed and poured over meat as a tenderizing agent and slices can be substituted in recipes for chilled TOMATOES. Rich in Vitamin C, KIWIFRUIT’s emerald-green flesh can be scooped right from its rind and enjoyed as a quick snack.

PAPAYA, although native to Central America, is plentiful from Mexico and Hawaii, where it is commonly enjoyed as a breakfast treat. Like the KIWIFRUIT, PAPAYA is rich in Vitamin C and also makes a great marinating agent. Use halves as a serving dish for chicken or seafood salads. For a quick dessert, slice in half, remove the peppery seeds and sprinkle with LIME or LEMON juice and cinnamon sugar. For a nutrition-packed salad, combine with MANGO, KIWIFRUTI, STRAWBERRIES and PAPAYA, splash with rum or port wine and serve chilled.

Introduced to America by Christopher Columbus, the ever-popular CANTALOUPE MELON can be blended with yogurt into smoothies, added to salads, or combined with custard or ice cream for dessert. Serve a slice wrapped in procuitto ham as a low-calorie but delicious antipasto dish.

MANGOS are 20 times richer in Vitamin A than ORANGES. Use them chopped in chutney or blended with yogurt and ice into a refreshing beverage called "lassi". Indians often serve slices with COCONUT cream and sticky rice as a dessert.

LEMONS have long been prized for their medicinal qualities, very healing to the digestive system. Enjoy the juice in LEMONADE or FRUIT punch, meringue pie or tarts and add wedges to iced tea or cocktails.

ROMA TOMATOES, a favorite for sauces and salads, are very economically priced and among this week’s best FRUIT values.

Large sizes of HASS AVOCADOS are the best values. Use half as an edible salad dish or mash into guacamole dip.

THOMPSON GREEN SEEDLESS GRAPES are plentiful at very reasonable prices. Serve well chilled with bowls of light brown sugar and sour cream for dipping.

HAWAIIAN PINEAPPLE and CALIFORNIA STRAWBERRIES marry well in desserts together and both are in plentiful supply at moderate prices.

LEMONS are among the best CITRUS FRUIT values this week, along with PINK GRAPEFRUIT, NAVEL ORANGES and KEY LIMES.

There is excellent value in the MELON category, with reasonable prices and steady volume on both seeded and seedless WATERMELON, green and orange flesh HONEYDEW, CANTALOUPE, CRENSHAW and CASABA.

Volume continues steady on California summer TREEFRUIT, with moderate prices on RED and BLACK PLUMS, NECTARINES and PEACHES.

RASPBERRIES are in good supply at moderate prices. Bake a sugar and egg white meringue and serve topped with whipped cream, COCONUT and RASPBERRIES.

BANANAS are in excellent supply at economical prices. Blend with STRAWBERRIES, tofu, crushed ice and yogurt for a hearty breakfast shake.

For on the go summer snacks, look for PISTACHIO NUTS, DATES, RAISINS and other dried FRUITS that are easy to carry and naturally sweet.

MANGOS continue to be very economically priced.

SWEET WHITE CORN continues to be in peak production, making this one of this week’s best VEGETABLE values.

CUCUMBERS are plentiful at very economical prices. Slice very thinly and mix with canned cream of CELERY soup, chopped ONIONS, sour cream and minced GARLIC and chill for a refreshing cold summer soup.

BROCCOLI and CAULIFLOWER are holding steady at moderate prices and make great side dishes steamed and served with cheese sauces or browned butter.

GREEN BEANS are another economical side dish choice this week, high in fiber. Steam and serve chilled with RASPBERRY vinaigrette and SHALLOTS.

ICEBERG LETTUCE and GREEN CABBAGE are among this week’s best salad offerings. Salad toppings in steady supply include CARROTS, CELERY, SPROUTS, JICAMA, MUSHROOMS, RADISHES and GREEN ONIONS.

ZUCCHINI, CUCUZZA SQUASH, RED BELL PEPPERS and EGGPLANT are among the best values for VEGETABLES that can be grilled over charcoal. Brush with olive or another light vegetable oil just until charred.

BROWN ONIONS, MAUI ONIONS, ITALIAN RED ONIONS and BOILER ONIONS are all good values this week. Look for PEARL ONIONS to add to shish-ka-bob spears for grilling.

PEA PODS make a quick appetizer snack or toss into shrimp stir-fry.

WHITE or RED ROSE POTATOES are excellent choices for POTATO salad.

ROSES, SUNFLOWERS and CARNATIONS are all in excellent supply for cut arrangements. ORCHID LEIS are perfect for luau entertaining. Potted blooming MUMS, BROMELIADS and MINIATURE ROSES are all in good supply.

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