Monday, February 22, 2010

Healthy Starfruit deviled eggs

It's time to get the deviled egg plate out of the back of the cabinet, eggs are off the 'bad' list* with a little help from starfruit which makes great deviled eggs without any additional fat.
Rather than making 24 deviled eggs (1 dozen cut in half) out of the same recipe, I had some fun and mixed it up. I used starfruit in each but changed the herbs featured in each. So the recipes are for one egg each and are approximate. As you can tell by the photo, dill, oregano and mint were used.

Ingredients per hard boiled egg
1/4 teaspoon greek yogurt (with a pinch of sugar to taste)
1/4 teaspoon starfruit, chopped finely (drain if you like deviled eggs chunky)

for Starfruit oregano deviled eggs
add a pinch of fresh oregano
1/4 teaspoon dijon mustard

for Starfruit mint deviled eggs
add a squirt of Worchester sauce
add a pinch of fresh chopped mint

for Starfruit dill deviled eggs
add a pinch of fresh dill
add a squirt of lime juice

For all the eggs you are 'deviling', add the yogurt and starfruit.
Mix other ingredients as you desire.

*unless you have heart disease or high LDL (“bad”) cholesterol, doctors say you can safely eat one whole egg per day. Check with your doctor to see if eggs are still on your 'bad' list

Starfruit Thai salad

Unique and tantalizing Thai salad is easy to make. The starfruit, cucumber, spring onions and sensuous dressing make it a luxurious treat for dinner or potluck. Adding chicken brings the salad into entrée status.

1 cup chopped chicken breasts
1 cucumber, peeled and sliced
1/4 cup fresh cilantro, lightly chopped
1/4 cup fresh basil, lightly chopped
3 spring onions, chopped
1 starfruit, sliced into stars

2 tablespoons sesame oil
2 tablespoons fresh lime
1 teaspoon sugar
1 clove garlic, minced

Combine salad ingredients in a large bowl and dressing ingredients in a small bowl. Just before serving, toss dressing and salad together.
Serves 4 as a salad or 2 for dinner

Starfruit Apple Crisp

A lot of crisp recipes make the crunchy topping the star of the dish, in this recipe starfruit and apples deliciously demand top billing. Baked fruit as a frequent dessert is always a nutritional winner when sugary toppings play a supporting role.


1 starfruit
4 apples (your choice) cored and sliced into chunks
3 tablespoons lime juice
2 tablespoons brown sugar
1 teaspoon ground cinnamon
¼ teaspoon culinary lavender (optional)
1 cup graham cracker crust
3 tablespoons melted butter

Preheat oven to 350 degrees
Spray an 8x8 baking dish with non-stick cooking spray
Slice the starfruit into thin stars
In a large bowl, combine starfruit slices, apple chunks, lime juice, brown sugar, cinnamon and lavender.
In a medium bowl, combine graham cracker crust and butter with a fork until crumbly.
Add graham cracker mixture to fruit mixture, tossing to coat fruit evenly.
Bake for 45 minutes
Serve warm
6 servings

Tuesday, February 16, 2010

Papaya Salsa Oriental

East meets South of the Border with this salsa. Kumquats are considered good luck by the Chinese. So add a little luck to an appetizer.

1 cup Caribbean Red papaya diced into tiny cubes
2 tablespoons chopped ginger
1/4 cup shallots chopped fine
1/2 cup kumquats chopped into tiny cubes with skins on*
1/4 cup fresh mint chopped
2 tablespoons lime juice

Combine all ingredients. Cover and refrigerate until chilled about 30 minutes.
Makes 3 cups
*you can substitute mandarin oranges

Papaya broccoli slaw

Who says 'slaw' has to be bland. Ditch the regular coleslaw and potato salad and make a jazzy veggie side dish that's quicker to make than it takes to stand at the deli getting the coleslaw weighed.

2 cups
Caribbean Red papaya sliced in Julienne strips
1 package broccoli slaw (found next to the bagged salads)
1 teaspoon hot sauce (try the brand from New Orleans for some jazz)
2 tablespoons white vinegar

Combine all ingredients. Refrigerate. Just before serving, toss to evenly coat.

Serves six.

Nutritional tips on tropical fruits and vegetables

Papaya-walnut crisp

We don't think of baking with papaya, but why not. This recipe is adapted from a recipe using canned apricots, Just what you need in the dead of winter to brighten your day, fruit that's been sitting in its own juice and preservatives. Nothing but fresh, if you're going to take the time and loving effort to bake. Caribbean Red papayas' lucious reddish pink color and tropical taste will make your day.

Cooking spray
1/2 cup quick-cooking oatmeal
1/3 cup packed brown sugar
1/4 cup granola
1/4 cup all-purpose flour
1/4 cup finely chopped walnuts
1 tablespoon butter
2 tablespoons fat-free milk
1 tablespoon sugar
1 teaspoon ground ginger
1 Caribbean Red papaya chopped into 1/2" chunks
1 teaspoon almond extract

Spray 9x11 baking dish with nonstick spray
Combine oats, brown sugar, flour, granola and walnuts in a medium bowl. With a fork, cut in butter and gradually add the milk. Continue cutting with fork until mixture looks line coarse crumbs.
Mix sugar and giner in a medium bow. Add Caribbean Red papaya chunks and almond extract. Toss to coat.
Transfer papaya mixture to baking dish. Sprinkle with oat topping. Lightly spray top with nonstick spray.
Cook at 275 degrees for 45 minutes or until topping is crisp and begins to brown.
Top with your favorite ice cream or whipped topping. Top that with some tiny slices of uncooked papaya and taste the difference. There's not much.

Serves 6
Can be cooked in a slow cooker for 4 hours on low.
Serve warm

Nutritional tips on tropical fruits and vegetables

Berry, Berry Papaya Salad

It's a stiking contrast, the deep blue of berries and the luring pinkish red of Caribbean Red papaya. Easy to make with a honey lime dressing that almost makes this a dessert.

3 tablespoons lime juice
2 teaspoons honey
2 tablespoons ginger finely chopped
1 Caribbean Red papaya diced into 1/2" cubes
1/2 cup blueberries
1/2 cup blackberries
1 tablespoon mint leaves chopped

Combine the lime juice, honey and ginger in a small bow. Just before serving, combine all ingredients by tossing lightly.
Serves six

Nutritional tips on tropical fruits and vegetables

Papaya Winter Relish

If it's hearty food needed for winter's icy storms, why not add a bit of the Caribbean with a little papaya to a relish. It's easy to make, great to top fish, chicken or a string bean side dish.

1/4 cup white onion minced
1 cup ripe Caribbean Red papaya diced into tiny cubes
1/4 cup red bell pepper diced into tiny cubes
1/4 cup yellow squash diced into tiny cubes
1/4 cup fresh cilantro chopped finely
1 tablespoon minced fresh ginger
2 tablespoons olive oil
2 tablespoons lime juice

Combine ingredients, cover and refrigerate 2 hours before serving.
Makes 3 cups

Nutritional tips on tropical fruits and vegetables