Two Green Mango Salads

As you know, if you've been reading this blog, I am currently fascinated with Caribbean food.  They have so much to work with in the islands!  Fish! Fruit! Spices!  

The mango is the most consumed fruit in the world. Sour, unripe mangoes are used in chutneys, athanu, pickles, or side dishes, or may be eaten raw with salt, chili, or soy sauce.  I have read about their use of green mangoes, but haven't yet tried them.  I know I love ripe mangoes.  They taste carbonated to me. 

Here are two recipes that use green mangoes -- two green mango salads.  The first is Caribbean and the second is Thai.  Let's try them both!

This easy Caribbean Green Mango Salad, that will blow you away and have you coming back for more.

Ingredients

• 2 tsp lime juice
• 4 green mangoes
• 2 green onions
• 1 tsp salt
• 1/2 hot green pepper

How To Make Green Mango Salad:

1. Peel mangoes and cut into 1 1/2 pieces. Then in a bowl chop green onions. Add pepper and salt. Then pour over 1/2 cup vary hot water. Allow to stand for 2 minutes.
2. Add lime juice and pour over mangoes and allow to stand for another 2 minutes. Then Serve.

http://www.caribbean-cooking-recipes.com/green-mango-salad/

Thai Green Mango Salad Recipe

This salad will blow you away with its tastebud-awakening flavors and mix of textures. And as a bonus, it's very healthy, plus low in calories and fat. Enjoy it as a complete meal by adding cooked shrimp, chicken, or deep-fried tofu if you are vegetarian. Any way you toss it, this healthy salad will be sure to win rave reviews from all your culinary fans!

Prep Time: 20 minutes

Total Time: 20 minutes

Ingredients:

• 2 firm unripe mangoes (mangoes may be green or red-orange in color)
• 1/4 cup dry shredded unsweetend coconut (the kind you use for baking)
• 2 cups bean sprouts
• 1/2 cup chopped fresh coriander
• 3-4 spring onions, sliced
• handful of peanuts or cashews, left whole or roughly chopped
• 1/3 cup fresh basil
• Optional: 1 cup cooked chicken (sliced), cooked shrimp, or fried tofu if vegetarian (cut into small cubes)
• Optional: 1 fresh-cut red chili
• SALAD DRESSING:
• 3 Tbsp. fish sauce, OR vegetarian fish sauce, OR 4 Tbsp.soy sauce
• 3-4 Tbsp. freshly-squeezed lime juice
• 2 Tbsp. (or more) brown sugar (to taste)
• 1-2 tsp. Thai chili sauce

Preparation:

For a Step-by-Step version of this recipe, go to: Easy Green Mango Salad Recipe - Step by Step (with pictures).

1. Place coconut in a frying pan or wok (no oil required). "Dry-fry" the coconut as if you were stir-frying it 2-3 minutes over medium heat, or until it turns a light golden-brown and is fragrant. Transfer to a bowl to cool.
2. Mix together all the salad dressing ingredients in a bowl or cup. The dressing should be a mingling of sweet, sour, spicy and salty, but more sweet than sour. Set aside.
3. Using a sharp pairing knife, peel skin from mangoes. The flesh of the mango should be firm and light yellow-orange (note: the photo above was taken in direct sunlight and is brighter than usual).
4. Using a medium to large-size grater (the kind you would use for cabbage salad), grate the flesh of the mangoes into a mixing bowl. Keep in mind there is a large flat stone at the mango's center.
5. Add the bean sprouts, coriander, spring onions, cooked chicken, shrimp or tofu (if using), the fresh-cut chili, plus half the toasted coconut. Toss well to combine.
6. Add the dressing and toss again. Do a taste-test. Add more fish sauce or soy sauce instead of salt. If you prefer it sweeter, add a little more sugar (honey works too). If you prefer more spice, add more chili sauce. If too salty or sweet, add more lime juice.
7. Place on a serving platter. Sprinkle the nuts over top plus the basil and remaining toasted coconut. Enjoy!

Make Ahead Tip: To make this salad for a party, grate the mango ahead of time and place in a covered container in the refrigerator. Also toast the coconut, prepare the dressing, and have the rest of the ingredients close at hand. Then when your guests arrive, simply put together, toss, and serve!

Skewered Shrimp and Zucchini with Basil Cream Sauce

This yummy shrimp recipe is posted on recipe.com (They found it at Better Homes and Gardens.) and fits very nicely into my diet.  Does it fit into yours?

A whirled-together, fat-free basil-and-chive sour cream sauce makes a soothing counterpoint for the low-calorie cayenne- and orange-brushed shrimp in this grilled main dish recipe.

Ingredients

• 1 8-ounce container fat-free or light dairy sour cream
• 1/2 cup snipped fresh basil
• 3 tablespoonssnipped fresh chives
• 3/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1-1/4 pounds fresh or frozen large shrimp
•  1-1/4 medium zucchini, halved lengthwise and cut into 1-inch-thick slices (about 1 pound total)
• 2 tablespoons olive oil
• 1/2 teaspoon finely shredded orange peel or lime peel
• 1 tablespoon orange juice or lime juice
• 1/4   teaspoon cayenne pepper
• 5 cups shredded fresh spinach, arugula, and/or romaine
• Fresh basil leaves (optional)  Not optional for me. I LOVE basil

Directions
1. For sauce, in a food processor or blender, combine sour cream, the sniped basil, the chives, 1/2 teaspoon of the salt, and the black pepper. Cover and process or blend until nearly smooth. Cover and chill until ready to serve.

2. Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp; pat dry with paper towels. On long skewers,* alternately thread shrimp and zucchini, leaving a 1/4-inch space between pieces. In a small bowl, combine oil, orange or lime peel, orange or lime juice, cayenne pepper, and the remaining 1/4 teaspoon salt; brush evenly on shrimp and zucchini.

3. Place skewers on the greased rack of an uncovered grill directly over medium coals. Grill about 10 minutes or until shrimp are opaque, turning once.

4. Arrange shredded greens on a serving platter. Top with skewers. If desired, garnish sauce with basil leaves. Serve sauce with skewers. Makes 6 servings.


*If using wooden skewers, soak in enough water to cover for 30 minutes; drain before using.

Nutrition

Calories 171, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 108 mg, Sodium 447 mg, Carbohydrate 10 g, Fiber 2 g, Protein 19 g. Exchanges: Vegetable 2, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Recipe for Lemon-Scented Asparagus Frittata

From Eco on Elephant Journal (Love food? Farms? Non-gmo? Gluten-free? Organic? Farmers' Markets? Whole Foods? Trader Joe's? Yumminess?) comes this recipe for Lemon-Scented Asparagus Frittata

Asparagus is always classy, but peeling it puts it in a whole new realm. Steamed spears of peeled asparagus look like sculpted pieces of jade and are delicately tender throughout (the stems cook in the same time as the tender tips). Enjoy them in this recipe—and also with salads. 

1 bunch organic asparagus 

8 eggs   (I would use a small carton of Eggbeaters)

1/2 cup milk >> 1/4 teaspoon salt

1/4 teaspoon black pepper

 1 teaspoon grated lemon zest

 2 tablespoons olive oil

2 large shallots, minced

2 cloves garlic, minced

1/2 red bell pepper, diced

3 tablespoons minced parsley

6 green olives, diced

1/2 cup crumbled goat cheese

Trim tough ends from asparagus and peel each spear. Steam until just tender, about 4 minutes. Run cold water over asparagus to stop cooking and brighten color. Then cut the spears into 1-inch lengths, leaving tips intact and setting aside 8 half stalks for garnish. 

In a mixing bowl combine eggs, milk, salt, pepper and lemon zest. Beat until frothy and set aside. Heat oil in an 8-inch skillet. Sauté shallots and garlic over medium heat until tender, about 8 minutes. Add red pepper and cook for another 2 minutes, then mix in asparagus (except garnish), parsley and olives. Raise heat slightly and pour egg mixture over vegetables. 

Cook without disturbing for about a minute so eggs begin to set on bottom. Sprinkle goat cheese over frittata and arrange the reserved asparagus spears in a decorative pattern on top of eggs. Reduce heat to medium low and cook for 5 minutes or until eggs begin to set. 

Reduce heat to low, cover pan and cook undisturbed until eggs are puffed and cooked through, about 15 minutes. Serve immediately, directly from skillet or by turning out onto a serving dish.

Lentil Stew With Pumpkin or Sweet Potatoes

I'm reading "The Spice Necklace" by Ann Vanderhoof.  Ann and her husband, Steve, wander the Caribbean in their sailboat, learning to cook all the wonderful Caribbean food.  In Trinidad, they had Sweet Lentil and Pumpkin Stew.  My husband cannot get enough lentils, so I had to see if that dish would fit into my diet.  


I found this recipe in the New York Times Nutrition and Fitness section. It's taken from Kitty Morse's book, “The Vegetarian Table: North Africa.The Vegetarian Table: North Africa (Vegetarian Table Series , Vol 4)” It's an adaptation of a Moroccan recipe.  I don't see a single ingredient that i need to change to fit my diet


I'm trying it next weekend!

• 1/2 pound (1 heaped cup) lentils, rinsed and picked over
• 6 cups water, vegetable stock or chicken stock
• 1 medium onion, cut in half
• 2 garlic cloves, peeled and crushed
• 1 bay leaf
• Pinch of saffron
• 1/2 teaspoon turmeric
• 20 sprigs cilantro, tied into a bunch
• Salt
• 1 teaspoon ground ginger
• 2 medium or 1 large carrot, peeled and cut into 1/4-inch dice
• 1/2 pound winter squash (such as pumpkin or butternut squash) or sweet potato, peeled and cut into 1/4-inch dice
• 3 tablespoons tomato paste
• Freshly ground pepper
• 2 to 3 tablespoons chopped flat-leaf parsley

1. Combine the lentils, water or stock, onion, garlic cloves and bay leaf in a large soup pot or Dutch oven. Bring to a boil. Rub the saffron between your fingers and add to the pot, along with the turmeric and the cilantro. Reduce the heat, add salt to taste, cover and simmer 30 minutes.

2. Remove the onion and garlic cloves from the pot, and add the remaining ingredients except the parsley. Bring back to a simmer, cover and simmer 30 minutes or until the lentils and vegetables are tender. Discard the cilantro bundle, taste and adjust seasonings. Just before serving, stir in the parsley.

Yield: Serves six.

Advance preparation: This will keep for three or four days in the refrigerator. When you reheat it, you may need to add some water. Adjust seasonings accordingly.

Nutritional information per serving: 159 calories; 0 grams fat; 0 grams saturated fat; 0 milligrams cholesterol; 31 grams carbohydrates; 6 grams dietary fiber; 46 milligrams sodium (does not include salt added during preparation); 11 grams protein

How to shop in a Caribbean Market

I haven't had the pleasure of this experience yet, but I plan to,  partly due to the inspiration of Ann Vanderhoof and her two books, An embarrassment of Mangoes and The Spice Necklace.

I found this great article by Anne on the Women and Cruising Website.  Go out there and read about her adventures with food in the Caribbean, then read both her books. You'll be glad you did.  In the meantime, here are her recommendations for buying and eating local in the Caribbean:

1. Each time you go to market, look for at least one new-to-you item to buy.

This gives you a “market mission”, a reason to ask questions – and, of course, it expands your galley repertoire. Since buying locally grown seasonal food is cheaper than trying to replicate the meals you ate back home, it’s an inexpensive experiment if you hit the occasional dish you really don’t like.

2. Substitute island ingredients for North American ones in recipes you already know and enjoy.

Try cooking callaloo instead of spinach, bodi beans instead of string beans, pumpkin instead of squash, West Indian sweet potatoes instead of white potatoes. Make your favorite beef stew with goat, and an apple crisp with mangoes. Season with sive (West Indian chives) instead of green onions, chadon beni (culantro) instead of cilantro, and seasoning peppers instead of bell peppers.

3.  Ask the market vendors questions such as:

• “What do you call this [fruit, vegetable, fish]?” Even if you think you know the name, it’s worth asking the question: You may learn a local/regional variant.
• “How do I know when this [fruit, vegetable] is ready to use?” Asking “How do I know when it’s ripe?” can be tricky, as some produce is used in both ripe and unripe stages.
• “How do I prepare this?” Even better, ask “How do you serve it to your family?”

4. Have a pad and pen along, so you can jot down the details.

5. It’s easier to engage vendors in conversation on quieter days

Though the bustle and profusion of the week’s main market day (usually Friday or Saturday) make it fascinating and fun, it’s easier to engage vendors in conversation on quieter days, when they’re not quite so busy making sales.

6. Include the following in your going-to-market kit:

• sturdy carry bags, especially ones you can sling over your shoulder, leaving your hands free
• an insulated thermal bag (essential if you’re buying fish or other perishables, but even delicate greens and herbs profit from being kept cool)
• a plastic container with a secure locking lid and/or large zipper-type plastic bags (to decrease the odds of leakage when you’re bringing fresh fish, shrimp, or other seafood back to the boat)
• if eggs are on your shopping list, a closed plastic camping-style egg keeper. (Have you ever tried to transport eggs in a plastic bag, as they’re sometimes sold in island markets?)
• I often bring along a leakproof bottle, too, so if I come across someone selling fresh coconut water or fruit juice, I can leap on the opportunity.

7. Carry an assortment of small bills and change
to make doing business in the market easier.

8. Don’t be afraid to try hole-in-the-wall restaurants, small food stalls, and street food. (Size and sophistication are no guarantee of quality, hygiene, or food safety.) Follow your nose – if the cooking smells delicious, it probably is. A lineup of local people waiting for food is also a good sign.

9. Ask residents for recommendations.

But to avoid being sent to an establishment that a local thinks foreigners would like – usually, the typical popular tourist place – try phrasing the question this way: “Where do YOU go for breakfast/lunch/dinner?” If you’re looking for a more elaborate eating place, try asking, “Where would you take your mother for her birthday?”

10. Carry a small bottle of hand sanitizer in your backpack or bag.

You never know when you’re going to stumble on something delicious, and it’s good practice to clean your hands before you “take a taste.”

11. Ask before taking photos.

If you get permission, and if you have a printer onboard, print one or two of the good shots and give copies to your subjects. We’ve found this is a great way to break the ice.

A Sauce so Nice They Named it Twice

An interesting sauce by Shoshanna Levy of Foodista.  Can't wait to try it.  I've made one modification to fit my diet.

The complex flavors of Asian cooking are definitely my favorite. Although, it's a toss up between Thai and Indonesian, this gado gado sauce may just give Indonesian food the edge. It's easy to prepare and can be used for a traditional vegetable salad or as a sauce for a stir-fry. It's excellent for vegetarians since the peanut butter is good source of protein and fat. If you have peanut allergies, then replace peanut with almond butter.

Gado Gado Sauce
2 tbsp olive oil
1 cup chunky peanut butter
2 cloves garlic, chopped
1 med white onion, chopped
2 sm shallots, minced
½ tsp chili powder
½ tsp rapadura or sustainable palm sugar  Xylosweet
1 tbsp wheat free tamari sauce
2 cups filtered water
Lime, juiced

Preparation

1. In a skillet over medium-low heat, saute garlic and onions until soft but not brown
2. Add shallots and continue to saute until soft.
3. Next, add peanut butter and water and stir until thoroughly mixed; cook until first bubbles appear.
4. Add chili powder, soy sauce, sugar, and lime juice.
5. Cover, reduce heat to low, and simmer for 15 minutes;  stirring frequently

Although soy sauce and tamari [tuh-MAHR-ee] are both made from fermented soybeans, Japanese tamari is thicker, darker, and richer than its counterpart. Think of it as the kinder, gentler (and less salty) soy sauce. It has a more complex, smooth flavor compared to the sometimes harsh, overwhelming bite of a salty soy sauce.

Soy sauce comes in “dark” and “light,” but don’t let the name fool you. “Light” soy sauce (not to be confused with “lite,” aka low-sodium) is thinner, but tends to be saltier than dark soy. Chinese black soy is made very dark and thick because of the addition of molasses.

Both soy sauce and tamari contain wheat, but wheat-free versions of tamari are available in most Asian groceries, making it ideal for anyone on a gluten-free diet. 

Swordfish with Mango Coriander Salsa

So, I'm on a mango kick.  I have a mango in my frig, and I can't wait to eat it.  Of course, I've heard that mangoes down in the Caribbean put our grocery store varieties to shame. I plan to find out for myself some day . . . But in the meantime, I'm going to try this recipe for supper 


This recipe is from The Best Diabetes Cookbook

Ingredients

• 1-1/2 pounds swordfish steaks
• 1 teaspoon vegetable oilSalsa Ingredients:
• 1-1/2 cups finely diced mango or peach
• 3/4 cup finely diced red peppers
• 1/2 cup finely diced green peppers
• 1/2 cup finely diced red onions
• 1/4 chopped fresh coriander
• 2 tablespoons lemon juice
• 2 teaspoons olive oil
• 1 teaspoon minced garlic

Directions

1. Start barbecue or preheat oven to 425 degrees F.
2. Brush fish with 1 teaspoon of oil on both sides. Barbecue or bake fish for 10 minutes per inch thickness, or until if flakes easily when pierced with a fork.
3. Meanwhile, in bowl combine mango, red peppers, green peppers, red onions, coriander, lemon juice, olive oil and garlic; mix thoroughly. Serve over fish.

Nutritional Information (Per Serving) Calories: 219 Protein: 26 g Sodium: 111 mg Cholesterol: 49 mg Fat: 8 g Dietary Fiber: 2 g Carbohydrates: 12 g Exchanges: 1/3 Fruit, 1 Vegetable, 3-1/2 Very Lean Meat, 1 Fat

Spinach Salad with Warm Bacon Dressing

I used to eat a MUCH less healthy version of this when I was a kid:  YUM!

From the Diabetes Co-Stars Webpage:

Spinach Salad with Warm Bacon Dressing

Makes: 8 servings Serving Size: 1/2 cup Prep Time: 5 minutes

Ingredients

Cooking spray
6 strips turkey bacon, diced
1/2 cup apple cider vinegar
1 Tbsp olive oil
2 Tbsp honey
1/4 tsp salt
1 10-ounce bag fresh spinach leaves, torn

Directions

[1]Coat a small sauté pan with cooking spray and heat over medium-high heat. Add bacon and sauté 3 minutes, or until bacon is crispy. Add remaining ingredients except spinach and bring to boil. Boil for 5-7 minutes or until slightly thickened.

[2]Place spinach in a large bowl. Drizzle hot dressing over spinach and toss to coat.

Exchanges

1/2 Fat
1/2 Carbohydrate

Basic Nutritional Values

Calories	63
Calories from Fat	33
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	8 g
Sodium	229 mg
Total Carbohydrate	6 g
Dietary Fiber	1 g
Sugars	5 g
Protein	3 g

Chef's Tip

Turkey bacon is an excellent, healthier substitute for real bacon. Use it in any recipe—you won't be able to tell the difference.

Contest: Best Diabetes Recipies appear at New York City Wine & Food Fest

Submit your original diabetes-friendly recipe now through July 20^th, 2011 at 11:59 PM for a chance to prepare your recipe with Paul and Mira Sorvino at the Food Network New York City Wine & Food Festival!

Submissions should include text and may include additional photos or video of you cooking your favorite recipe. Paul and Mira Sorvino, a registered dietician and representatives from sanofi-aventis U.S. will judge the recipes based on how interesting, unusual or exciting the recipe is, whether it is easy to follow and if it's diabetes-friendly.

On August 30^th, 2011 two finalists will be announced here. The finalists will be brought to New York City to compete against one another in a cook-off, with assistance from Paul and Mira Sorvino (Diabetes Co-Stars), to determine the winning recipe at the Food Network New York City Wine & Food Festival on September 30^th, 2011. Festival goers will act as judges, using their taste buds to choose the winning dish. Check back here in October to find the selected recipe and a profile of the winning chef!

https://www.diabetescostars.com/contest.aspx?s=2

Shrimp and Mango Ceviche

Oh, how I love Ceviche.  I had my first Ceviche at a beach bar in Mexico. It was an all-inclusive, and I practically lived on the stuff all week.   That and Mango Smoothies


This Ceviche recipe from Whole Foods looks so yummy, and it includes shrimp and (wait for it) MANGOS!!!!

Serves 6 to 8

This fully cooked, brightly flavored ceviche is good enough to eat all by itself, piled into bowls over shredded lettuce and served as an appetizer or light lunch. But don't hesitate to scoop it up with tortilla chips, too.

Ingredients

3/4 pound (about 30) medium peeled-and-deveined shrimp 
1/2 cup finely chopped red onion 
6 tablespoons lime juice 
1/4 cup roughly chopped cilantro 
1 large mango, peeled, pitted and chopped 
1 tomato, cored and chopped 
1 or 2 jalapeño peppers, seeded (if desired) and finely chopped 
3/4 teaspoon fine sea salt 

Method

Bring a medium pot of generously salted water to a boil. Add shrimp and cook until pink and cooked through, 1 to 2 minutes. Drain, rinse under cold running water and drain again. 

Chop shrimp into 1/2-inch pieces and transfer to a large bowl. Add onion, lime juice, cilantro, mango, tomato, jalapeño and salt and toss well. Cover and chill until cold, about 1 hour. 

Nutrition

Per serving: 80 calories (10 from fat), 1g total fat, 0g saturated fat, 75mg cholesterol, 330mg sodium, 8g total carbohydrate (1g dietary fiber, 6g sugar), 10g protein

http://www.wholefoodsmarket.com/recipes/3019