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Recipes
Salad
Sensational Five
Star Fruit Salad
Serves 6. Each serving equals two 5 A Day servings.
Ingredients
1 sweet (fresh, frozen or canned) pineapple, peeled, cored, diced
into small cubes
1 mango, peeled and sliced into thin strips (the pit is almond-shaped
and sticks to the fruit, so just cut around it)
3 green anjou pears, cored and diced into small cubes (leave the peel on
for color and fiber)
1 large ruby red grapefruit, segmented*
Seeds of 1 pomegranate
Combine all fruit, or layer in a clear bowl, and dress with the
following ingredients whisked together: Juice of 5 limes and 3 Tbsp honey.
* To segment a citrus fruit, use a small, sharp knife to cut off each
end. Then carefully cut down each side until all skin and white pith is
removed, revealing only orange flesh. Then, cut inside each segment,
removing from each a triangle of orange but leaving all fibrous white
material. Discard the white remains.
Variations
- Try adding or substituting melon — watermelon, cantaloupe, honeydew
and Persian are a few good ones.
- Instead of mango, try papaya, cherimola, guava, peaches, or
nectarines.
- Instead of pear, try apple or quince. Quince tastes bitter when its
raw, but when poached in a small amount of water until soft, its aroma
and flavor are delicate and beautiful. Or, try the Asian pear, with a
delicate flavor you won't believe.
- Instead of the grapefruit, try one of many orange varieties —
navels, clementines, tangerines and tangelos are a few. Or, try the
exotic blood orange, with segments ranging from light yellow to deep
red.
- Instead of pomegranate, try ripe strawberries or raspberries for
some bright red color. Or, for crunch, try passion fruit seeds. Passion
fruit is a small, purple fruit that shrivels when ripe — don't use it
before then.
- Try cooking some of the fruits in such a way that highlights their
flavor. For example, pineapple has even more flavor when it's roasted in
a 375° oven, and begins to caramelize. The same is true for apples and
pears, when cooked on the stove in a little bit of water and sugar
Nutritional analysis per serving: Calories 191, Fat 1g, Saturated Fat
0g, Calories
from Fat 4%, Carbohydrate 49g, Cholesterol 0mg, Fiber5g, Sodium 4mg.
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