10 New Fruit Trees and Edible Vines for Your Garden This Spring
By Brian Barth
The world of fruit is far more expansive and exciting — not to mention flavorful — than the dozen or so varieties on offer at your local supermarket would suggest. Ever try a translucent white mulberry? How about a jujube — the fruit, not the candy?
You're unlikely to find any of these fruits at your local grocer or farmers' market. It's not because they're hard to grow — most of them are actually easier to raise at home than disease-prone fruits like peaches and cherries. The reason you won't find them for sale has more to do with the constraints of commercialization — they score low on metrics like yield per acre and shippability.
But those issues won't matter in your backyard, where a single tree is likely to yield more than your family can eat and the only travel the fruit must endure is the short journey from garden to kitchen. Your local garden center may be able to special order the varieties below, but if not, you can easily find them online from mail-order nurseries.
1. White Mulberry
Dried white mulberries are occasionally found in health stores, where they are sold as a "superfood" at astronomical prices. The fresh fruit, which is produced in copious quantities on small, attractive trees that are used to cultivate silkworms in Asia, has a less acidic flavor profile than its dark-colored counterpart. There are several white-fruited mulberry varieties available, including Tehama, Beautiful Day and Sweet Lavender, which is graced with a hint of this beloved herb's flavor. USDA zones 4–9.
This Chinese fruit, which resembles a small red apple, gave its name to the popular candy. Jujubes can be eaten raw, but they are consumed dried in Asia, which gives them a chewy, candy-like texture that goes with their satisfying sweet-sour flavor. They grow on spindly, thorny trees with a narrow, upright growth habit. Highly drought tolerant, jujube trees thrive in hot, dry areas. USDA zones 5–9.
3. Cider Apple
These days, you can find all sorts of interesting heirloom apple varieties at your local farmers' market. In theory, you can make cider out of any of them. But real cider makers use special varieties that have been bred for centuries with the unique flavor profile suited to the beverage (which is very different from the flavor profile of an apple meant for eating fresh). If home brews are your thing, you might need to grow your own. Varieties to look for include Ashmead's Kernel, Northern Spy and Muscadet de Dieppe. USDA zones 4–9.
This little-known native fruit is found in isolated patches throughout eastern forests. It is distant cousins with tropical fruits like cherimoya and custard apple, with which it shares an exotic flavor (often described as a cross between banana, pineapple and mango) and a creamy texture. The size of a mango, this fruit grows sparsely on small, slow-growing trees with attractive foliage and a uniform pyramidal shape. Pawpaws are far too finicky for commercial growers, but they've garnered a cult-like following among foodies and backyard botanists. USDA zones 5–9.
5. Pineapple Guava
The fruit of this small, attractive evergreen tree tastes like, well, a pineapple-flavored guava. Its large red-and-white tropical blossoms are also edible, adding a sweet, cinnamon-like flavor to desserts and summer drinks. The only catch is that pineapple guavas (also known as feijoas) are not cold-hardy. You can grow them outdoors year-round in much of California, southern Texas, Florida and the Deep South, but elsewhere you'll need to keep them in a pot that can be brought indoors for winter (potted pineapple guavas are easily maintained as small shrubs). USDA zones 8–11.
You might say that quince is so old-school, it's new again. In past centuries, northern European households were just as likely to grow quince as they were to grow apples and pears, to which the fruit is related. Perhaps its appearance — like a bloated and tumor-laden pear — has something to do with its loss of popularity, plus the fact that you have to cook it to enjoy it. But the flavor is nonpareil: It's like a baked apple with cinnamon and allspice flavors and a touch of lemon zest. USDA zones 4–9.
Not to be confused with a kumquat (a type of citrus), a loquat is a distant relative of apples and pears from subtropical parts of Asia. The fruit looks like an apricot, with a similar texture and flavor but tangier. These evergreen trees have decadent tropical foliage and require a warm climate. While they're not huge trees, they are a bit large to grow in pots and bring indoors for winter. USDA zones 8–10.
8. Arctic Kiwifruit
The fuzzy kiwifruit you find at the store requires a mild-winter climate, but this is, by no means, the only kind of kiwifruit available. Arctic kiwifruit (also known as 'Arctic Beauty' or 'Kolomikta Kiwi') hails from the frigid mountains of Russia and possesses a similar flavor to fuzzy kiwifruit, except that it lacks fuzz and is typically consumed whole, skin and all. This shade-tolerant vine possesses spectacular white-, pink- and green-variegated foliage. USDA zones 3–8.
9. Chocolate Vine
Also called akebia, this shade-tolerant vine has delicate lobed foliage and bears vanilla-scented flowers in spring. In summer, sausage-shaped pods appear, which split open when ripe to reveal a soft, white pulp flavored with notes of banana, lychee and passion fruit. Scoop it out like custard, seeds and all, and mix it into fruit salads or simply eat it by the spoonful. The pod is inedible raw but may be cooked like a vegetable. USDA zones 4–9.
The passion fruit you find in the store requires a subtropical climate, but it has an American cousin that grows wild throughout the eastern part of the country. The vines are nearly identical to their tropical counterparts, with frilly purple and white blossoms up to three inches in diameter. Mix the yellow flesh of the fruit in smoothies, daiquiris and desserts. As a bonus, the leaves of maypop are considered an herbal aphrodisiac. USDA zones 6–10.
Reposted with permission from our media associate Modern Farmer.
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By Julia Conley
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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