One Step At a Time...
You Can Go Meatless
For All Three Meals
Don't
Fear Exotic Fruits
Fruits
comes in all shapes, sizes, colors, flavors, and textures. While
there are so many fruits you may be able to grow in your own
backyard, such as apples, strawberries and grapes, more exotic
varieties are becoming increasingly available. Let these three
fruits: dragon fruit, cherimoya, and rambutan offer a world of
delicious, nutritious discovery.
Dragon
Fruit
It
doesn’t really breathe fire, so don’t let this beautiful fruit
with deep pink flame-like “leaves” scare you. Cut open a dragon
fruit and you will find sweet, crunchy, white flesh, dotted with tiny
edible seeds, that tastes like a cross between kiwi and pear. Native
to Thailand, dragon fruit is now grown in Southeast Asia, Mexico,
Central and South America, and Israel. Actually a type of cactus,
dragon fruit is packed with nutrients. High in fiber, vitamin C and B
vitamins, plus phosphorus, calcium and a healthy dose of
antioxidants, this tropical fruit is a worthy addition to your fruit
repertoire.
Look
for fruits with a bright, even color. A few blotches are normal, but
too many means the fruit may be over-ripe. Avoid fruits with dry
brown stems or brown tips on the “leaves”. When you press the
skin with your thumb, the flesh should give just a little. To
prepare, cut the fruit in half through the stem end, then scoop the
flesh out with a spoon (remove all traces of skin, as it’s not
edible.) High water content makes dragon fruit good for mixing in
exotic tropical drinks and smoothies. Or pair it with other tropical
fruits like mango and pineapple for a fruit salad or a lightly
grilled kabob.
Cherimoya
What
could be bad about a fruit with a fragrance so sweet you can tell
it’s ripe even from a distance? In the case of cherimoya, nothing.
Native to the tropical forests of South America, this
greenish-yellow, cone-shaped fruit has a sweet, creamy pulp with
smooth black seeds. It contains a good amount of fiber and an
impressive list of nutrients. This fragrant fruit is loaded with
antioxidants (including vitamin C) and B vitamins, especially B6.
Plus, it has lots of minerals, including potassium, magnesium,
copper, iron and manganese.
The
skin of a ripe cherimoya should be greenish-yellow to light brown,
without blemishes. When you press gently, the flesh should just
yield. Keep unripe fruit at room temperature, and eat ripe fruit
immediately. Wash, pat dry, cut lengthwise, and scoop the flesh out
with a spoon. After removing the seeds, eat as is, or purée to mix
into fruit salad or as an ice-cream topping. Mix chunks with mangos,
jalapenos, red onions and cilantro for a fruity salsa, or warm slices
and sprinkle with cinnamon.
Rambutan
The
name rambutan comes from the Malay word for “hairy”. It’s an
appropriate name for this bright red little fruit that has a rind
covered in soft hair-like spines. Grown in Southeast Asia and Puerto
Rico, this lychee-like fruit has a natural sweet and sour effect that
comes from a balance of acids and sugars. About 59 calories each, the
two-to-three-inch round or oval fruits are packed with nutrients,
including calcium, magnesium, potassium, phosphorus, vitamin C,
niacin, iron, and even some protein.
For
most varieties, ripe rambutan will be bright red. The tips of the
soft spines should have little or no black. To remove the thin rind,
cut partway in, then pry the fruit open, as if opening an egg. Watch
out for sweet, dripping juice! Once the rind is open, gently squeeze
the fruit out. Enjoy the flesh, but don’t eat the bitter central
seed. Rambutan is best eaten fresh, but it can also be used in
cocktails and tropical fruit salad, or simmered into a simple syrup.
(Courtesy
of Judy Thalheimer )
Healthy
Meatless Recipe:
Quinoa
Black Bean Pumpkin Soup
(Adapted
from Avocado Pesto )
Ingredients:
- 1 onion, diced
- 5 cloves garlic, diced
- 1 red chili pepper, diced
- 1 tablespoon olive oil
- 3 cups cubes pumpkin
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes
- ½ cup quinoa
- 20 ounce can black beans (rinsed and drained)
- 5 cups vegetable broth
- 2 bay leaves
- For garnish:
- 1 avocado, cubed
- handful cilantro, diced
- 1 lime, cut into wedges
Directions:
- Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chili pepper and cook until aromatic.
- Add pumpkin and spices and cook for a couple minutes.
- Add 2 cups of the vegetable broth and quinoa. Bring a boil and cook for 5 minutes before adding the remaining vegetable broth. Bring to a boil.
- Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.
- Served garnished with cilantro, avocado and lime juice.
- Serves 4
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator
Managing your stress can improve your life in many aspects.
Feeling tense? Reduce stress by showing a smile.
Remember
Green Goes with Everything
Clean
Baby
Our
children are getting sicker at alarming rates. One leading researcher
says that we are conducting a vast toxicology experiment on our kids
with the tens of thousands of new chemicals that have recently come
on the market, many of which are now even found in fetal blood. You ,
as parents, can make better choices about what your children eat,
what they eat from, what they play with, what they wear, what they
sleep on, and what you use to wash them, brush them, and protect
them.
You
know that old saying, “You are what you eat.” It's time you as
parents revised it. Because from the moment of conception, your baby
is what you eat, too. And drink, And inhale. And put on or against
your skin.
When
you run out of shampoo, toothpaste, body creams, and sun protection,
switch to safer, greener products for your family. If you need help
in selecting greener, healthier products contact LQ Wellness.
Have a great week and remember a better tomorrow starts with what you eat today!
Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
Make sure to follow me on Twitter @lq_wellness
Like me on Facebook
“Personal
action is your pathway to success even if it is a little bit at a
time!”
~
Catherine Pulsifer ~
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