Cooking With Tropical Fruits—5 Recipes
Robyn Webb, MS, LN
Tropical fruits brighten the produce section of your grocery store this time of year and will transport your taste buds to exotic locales. These vitamin- and mineral-rich gems are easy to prepare and add fresh flavor to main dishes, desserts, and sides.
Kiwifruit 1 medium fruit contains 46 calories, 10 g carb., 2.6 g fiber, and 123% of daily vitamin C.
Selection: Choose plump, unbruised, wrinkle-free fruit. The fruit is often firm when sold but quickly ripens at room temperature. A ripe fruit should yield to light pressure.
Preparation: You can eat the furry peel. But if you prefer, cut off one end and use a spoon to loosen the skin and scoop out the flesh in one piece.
Mango 1 cup contains 107 calories, 25 g carb., 3 g fiber, and 129% of daily vitamin A.
Selection: Choose a smooth, unbruised fruit with a reddish or orange tint. It should yield to light pressure.
Preparation: Along one side, cut off a slab of unpeeled fruit, close to the seed. Repeat on the opposite side. Cut a 1-inch crosshatch pattern in the fruit of each slab; don't cut through the skin. Hold the fruit and push with your thumbs against the skin side to raise the cubes, then slice them off.
Papaya 1 cup contains 55 calories, 15 g carb., 2.5 g fiber, and 145% of daily vitamin C.
Selection: Look for a fruit with skin that is at least half yellow. The fruit should yield to light pressure.
Preparation: Halve the fruit lengthwise and scoop out the black seeds (which are edible). Peel the skin with a knife or vegetable peeler.
Pineapple 1 cup contains 76 calories, 21 g carb., 1.9 g fiber, and 128% of daily manganese.
Selection: Choose a plump, large, and heavy fruit with upright green leaves. A ripe uncut pineapple smells sweet.
Preparation: Slice off the top and bottom; stand the fruit upright. Slice off the prickly sides. Cut the cylinder of fruit into rings or cubes.