Author: Patricia Jones

South American, African, Asian
How Vitamins and Minerals benefit the body 5
Quinoa 7
Fruits:
Dragon Fruit 8
Durian 9
Guava HV 10
Hornmelon HV 11
Jackfruit 12
Lychee 13
Mango HV 14
Mangosteen 15
Papaya HV 16
Passion Frut HV 17
Pomelo HV 18
Pricklly Pear /Tuna (the fruit)HV 19
Rambutan 20
Soursop/Guanabana 21
Tamarillo 22
Vegetables:
Avacado 23
Bok Choy HV 24
Chayote (squash) 25
Jicama 26
Kale 27
Kohlrabi 28
Leeks HV 29
Nopal/prickly Pear cactus/Cactus 30
(are our prairie flat cactus the same thing)
Plantains (green and yellow) HV 31
Tamarind 32
Tomatillo HV 33
Yuca 34

How Vitamin and Minerals benefit the body: (still being researched)
Vitamin A - helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin. RDA Adults 700 mcg/day (female) 900 mcg/day (male)
Thiamine (Vitamin B1) - helps the body's cells convert carbohydrates into energy for the body, especially the brain and nervous system; essential for the functioning of the heart, muscles, and nervous system. RDA Adult 1.1 - 1.2 mg/day
Riboflavin (Vitamin B2) - works with the other B vitamins; is important for body growth and red blood cell production; helps in releasing energy from carbohydrates. . RDA Adult 1.1-1.3 mg/day
Niacin (Vitamin B3) - works with the other B vitamins; important for body growth and red blood cell production and helps in releasing energy from carbohydrates; helps maintain healthy skin and nerves; has cholesterol-lowering effects. RDA Adult 14 mg/day (female) 16 mg/day (male)
Pantothenic acid (Vitamin B) - helps the body break down and use food (metabolism); plays a role in the production of hormones and cholesterol. AI (Adequate Intake) Adults 30 mcg/day
Biotin (Vitamin B) - helps the body break down and use protein and carbohydrates (metabolism); plays a role in the production of hormones and cholesterol. AI (Adequate Intake) Adults 30 mcg/day
Vitamin B6 (pyridoxine)- helps the body to make fight many diseases; maintain normal nerve function; make hemoglobin; break down proteins; keep blood sugar (glucose) in normal ranges. RDA Adults 1.3 -1.5 mg/day (female) 1.3 - 1.7 mg/day (male)
Vitamin B12 - is important for metabolism; helps in the formation of red blood cells and in the maintenance of the central nervous system. RDA Adults 2.4 mcg/day
Vitamin C (ascorbic acid) - is an antioxidant that promotes healthy teeth and gums; helps the body absorb iron and maintain healthy tissue; promotes wound healing. Helps the body absorb iron. RDA Adults 75 mg/day (female) 90 mg/day (male)
Vitamin D (sunshine vitamin) - made by the body after being in the sun; helps the body absorb calcium; helps maintain proper blood levels of calcium and phosphorus.
RDA 9 - 70 years: 600 IU (15 mcg/day); Adults over 70 years: 800 IU (20 mcg/day)
Vitamin E (tocopherol) - plays a role in the formation of red blood cells and helps the body use vitamin K. RDA 15 mg/day age 14 and older
Vitamin K - important in coagulation (clotting of blood) RDA Adults 90 mcg/day
Calcium - is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth; helps your body with clotting blood, sending and receiving nerve signals, squeezing and relaxing muscles, releasing hormones and other chemicals, keeping a normal heartbeat. It is affected by Vitamin D. RDA Adults 1,000-1,200 mg/day
Carotene - when digested, beta carotene is turned into vitamin A; strong antioxidant; maintenance of healthy vision. RDA Adults 700 mcg RAE (retinol activity equivalents) (female) 900 mcg RAE (retinol activity equivalents) (male)
Chromium, - important in the metabolism of fats and carbohydrates; stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes; important in the breakdown (metabolism) of insulin. RDA Adult 20-25 mcg/day (female) 30-35 mcg/day (male)
Cloride - needed to keep the proper balance of body fluids; an essential part of digestive (stomach) juices. AI (Adequate Intake) Adults 1.8-2.3 g/day
Copper - helps in the formation of red blood cells; helps in keeping the blood vessels, nerves, immune system, and bones healthy. RDA Adults 900 mcg/day
Folate (folic acid) - works with vitamin B12 to help form red blood cells; needed for the production of DNA. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folic acid. RDA Adults 400 mcg/day
Iodine - needed for the normal metabolism of cells; needed for normal thyroid function, and for the production of thyroid hormones. RDA Adults 150 mcg/day
Iron - red blood cells need iron to make hemoglobin, the molecule that grabs oxygen and transports it around the body. RDA 18 mg/day (19 to 50 years): 8 mg/day (51 and older)
Magnesium - serves several important functions such as contraction and relaxation of muscles; function of certain enzymes in the body; production and transport of energy; production of protein. RDA 310-320 mg/day(females) 400-420 mg/day (males)
Pantothenic acid - essential for the metabolism of food; plays a role in the production of hormones and cholesterol. AI (Adequate Intake) Adults 30 mcg/day
Phosphorus-essential for the creation of DNA; growth, maintenance, and repair cell membranes; bone and teeth formation; assists in the contraction of muscles; assists in the functioning of kidneys; maintaining the regularity of the heartbeat, and in nerve conduction. It is affected by Calcium. RDA Adult 700 mg/day
Selenium - body only needs it in small amounts. helps the body with making antioxidant enzymes, which play a role in preventing cell damage; helps the body protect itself after a vaccination. RDA Adults 55 mcg/day
Zinc - needed for the body's defensive (immune) system to properly work; plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates; needed for the senses of smell and taste; during pregnancy, infancy, and childhood the body needs zinc to grow and develop properly. RDA Adults 8-11 mg/day

Quinoa

What is it: whole grain, very small seed
Flavor: mild like rice

Ease of preparing: rinse before use, to remove the natural protectant saponins it is bitter; cooks quickly

Benefits to the body: Rich in Manganese, Phosphorus,
Magnesium, Folate, Thiamine (B1), fiber; a complete protein;

Interactions with meds: currently none known

Nutritional Values: serving size: 1/2 cup
Calories: 120
Fat:1.9 g
Carbohydrate: 21.3 g
Fiber: 2.8 g

Recipe: Quinoa Mac and Cheese
1 small butternut squash
1/4 cup almond milk
1 tablespoon dijon mustard
3 - 4 cups cooked quinoa
1 cup goat cheddar or shredded cheese of choice
Preheat oven to 375 degrees F.
Peel and seed butternut squash. Chop into 1" chunks, add to a stock pot, cover with 1" of water and boil until fork tender, about 15 minutes. Drain and transfer to a blender.
Add almond milk and dijon mustard into blender and blend on high until silky smoothy and creamy. Add more milk as needed - texture should be thick, but easily pourable.
Transfer to a bowl and add quinoa and cheese. Stir until combined.
Spoon mac n' cheese into ramekins (or baking dish), smooth tops and bake for 20 - 30 minutes, until bubbly.

Dragon Fruit

What is it: fruit
Flavor: slightly sweet; similar to kiwi and melon

Ease of preparing: eat fresh/raw the center

Benefits to the body: boosts immune system, rich in Vit C and fiber; helps in digestion; promotes growth of probiotics; lower blood glucose; prevent formation of cancer causing free radicals; help control cholesterol levels.

Interactions with meds: currently none known

Nutritional Values: serving size: 1/2 cup
Calories: 60
Fat: 0 g
Carbohydrate: 13g
Fiber: 3 g

Recipe: Dragon Fruit Salad
1 dragon fruit , chilled
1 cup chopped fresh fruit
1 cup torn lettuce leaves (optional)
1 tablespoon fresh mint leaves , thinly sliced (optional)
1 tablespoon honey
Cut dragon fruit in half. Gently scoop out the white center fruit. Cut the white fruit in chunks. Reserve the red dragon fruit peel as a serving bowl.
Add fruit in medium bowl with other fresh fruit and/or lettuce leaves and mint.
Drizzle honey over fruit, gently toss together.
To serve, use the fruit peel as the bowl.

Durian

What is it: fruit
Flavor: potent savory, sweet and creamy all at once. But smells really bad. Very soft

Ease of preparing: eaten raw or in baked products, ice creams, puddings. Eat the nut.

Benefits to the body: high in carbs and potassium

Interactions with meds: currently none known

Nutritional Values: serving size: one small durian
Calories: 855
Fat: 32.1 g
Carbohydrate: 163.1 g
Fiber: 22.9 g

Recipe: Durain Cake
3/4 Cup Unsalted Butter, softened at room temperature
3/4 Cup Granulated White Sugar
1 and 1/4 Cups All Purpose/Plain Flour, Sifted
3/4 Teaspoon Baking Powder, Sifted
1/4 Teaspoon Table Salt
1/4 Cup Full Cream Milk, Room Temperature
2 Large Eggs, Room Temperature
1/4 Teaspoon Vanilla Extract
3/4 cup Durian, mashed or pureed, Room Temperature
Extra Durian flesh, for spreading if desired
Preheat your oven to 160 degrees C and line your 8 x 8 inches baking tray with parchment paper. Beat the unsalted butter slightly for a couple of minutes to fluff it up and loosen it. Add in the sugar to the butter and cream both together until light and fluffy. Add in the eggs one by one, mixing well after each addition. Mixing well is important at this stage! Add in the Durian, vanilla extract and salt and mix well. Mix in the milk and mix well. In a separate bowl, combine the flour and baking powder and mix well. Sift in the flour and baking powder mixture into the batter and use a spoon to fold it in to prevent over mixing. Transfer the batter to your lined baking tray and hit it against the counter a few times to dislodge excessive air bubbles. I did it in two separate times.
Bake the cake for about 44-48 minutes or until a toothpick inserted into the middle comes out clean. If nearing an hour and the toothpick comes out with just very fine lumps, it is considered fully baked as well. Cool at room temperature for an hour before serving. Serve by spreading durian flesh over the top of the cake!

Guava

What is it: fruit
Flavor: sweet combination of pear, strawberry and grapefruit

Ease of preparing: eaten fresh or made into beverages, jams, and other foods.

Benefits to the body: excellent source of
vitamin C , vitamin A and smaller amounts of niacin, vitamin B-6, folate, thiamine and riboflavin.

Interactions with meds: currently none known

Nutritional Values: serving size: 1/2 cup
Calories: 68.12
Fat:
Carbohydrate: 10 g
Fiber: 5g

Recipe: Easy Guava Purée
3 cups guava pulp scooped from skin
3/4 cup honey
1 cup water
squeeze lime juice
Add guava, honey and water to a large saucepan and heat over medium high heat to a boil. Reduce heat to a simmer and cook guava for 10 minutes, stirring occasionally, and skimming the surface with a spoon to remove any scum.
Transfer the guava mixture to a blender and pulse on a low speed until pureed -- but the seeds are still whole (that's why you need the low speed - you don't want to puree the hard seeds)
Pour the guava puree into a mesh sieve set over a bowl or large measuring cup and stir with a wooden spoon so that the liquid passes through the strainer into the bowl and any pulp and seeds remain in the sieve. Discard the seeds and pulp. Stir in the lime juice.
Use the puree in smoothies, cocktails, as a mix in to yogurt, spread on toast, etc. Store in an airtight container in the refrigerator 3-4 days.

Horned Melon/Kiwano

What is it: fruit
Flavor: cross bwteen a cucumber and a melon; sweet tart

Ease of preparing: the green flesh is usually the part eaten fresh. The seeds are usually not eaten (taste like cucumber). Squeese the lower tip to pulp out. Or spoon out.

Benefits to the body: vitamin C, vitamin A, zinc, iron and lutein. Together, these nutrients play a role in reducing inflammation and preventing chronic diseases, such as diabetes, heart disease, and certain types of cancer .

Interactions with meds: cuurently none known

Nutritional Values: serving size: 1 cup
Calories: 92
Fat: 2.6 g
Carbohydrate: 16 g
Fiber:

Recipe: Horned Melon Sauce for Steak
1 horned melon
3 tablespoons lime juice
1 green onion, minced
1 teaspoon vegetable oil
1/4 teaspoon cumin
1 garlic clove, minced
Cut the melon into halves lengthwise. Use a grapefruit knife or small sharp knife to scoop out the pulp. Combine the melon pulp, lime juice, green onion, oil, cumin and garlic in a blender or food processor container. Cover and process until well blended.
Serve over a nice steak.

Jackfruit

What is it: fruit
Flavor: distinctive sweet flavor

Ease of preparing: eat the fruit pods; seeds can be eaten;

Benefits to the body: helps the
cardiovascular system, digestion, prevention of disease. Low glycemic index, good source of vitamin c, carotenoids, flavanones,

Interactions with meds: blood thinners, sexual performance meds

Nutritional Values: serving size: 1 cup
Calories: 155
Fat:
Carbohydrate: 40 g
Fiber: 3 g

Recipe: Vegan BBQ Jackfruit
2 20-ounce cans young green jackfruit in water (NOT in syrup or brine)
1/4 cup BBQ seasoning
3/4 cup BBQ sauce (ensure it’s vegan // plus more for topping)
FOR SERVING
4-6 whole grain vegan buns (GF for gluten-free eaters)
Rinse, drain, and thoroughly dry jackfruit. Chop off the center "core" portion of the fruit and discard. Place in a mixing bowl and set aside.
Mix together BBQ seasoning and add to jackfruit. Toss to coat.
Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit (use more oil, as needed, if increasing batch size). Toss to coat and cook for 2-3 minutes to achieve some color.
Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.
Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture. Then remove from heat.
Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce!
Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.

Lychee

What is it: fruit
Flavor: sweet, creamy

Ease of preparing: raw; remove the peel, remove the seed and eat.

Benefits to the body: good amount of
antioxidant Vitamin C, Vitamin B-
complex and phytonutrient flavonoids; provides manganese, magnesium, copper, iron and folate

Interactions with meds: diabetic meds, blood thinners, anticancer agents, anti-inflammatory agents, antivirals, cardiovascular agents, cholesterol- or lipid-lowering agents, immune modulating agents, or pain relievers

Nutritional Values: serving size: 1/2 cup (approximately 10)
Calories: 66
Fat: 0.4 g
Carbohydrate: 16.5 g
Fiber: 1.3 g

Recipe: Lychee Compote
1 lb. fresh lychees or 1 (15 oz.) can, rinsed and drained 1/2 cup sugar 1/2 cup water 1 1/2 teaspoons fresh lemon juice, or to taste
Peel lychees. Make a lengthwise slit in each and remove pit, leaving pulp as intact as possible.
Heat lychees, sugar, water, and lemon juice in a small saucepan over moderate heat, stirring, just until sugar is dissolved. Transfer to a medium bowl and chill at least 2 hours.

Mango

What is it: fruit
Flavor: sweet, juicy,

Ease of preparing: the pit is long and flat. Cut down the flatish side around the pit, then score the flesh on the skin. Eaten fresh/raw

Benefits to the body: promotes healthy gut, boost immunity, promotes eye health, lowers cholesterol,

Interactions with meds: blood thinners, Coumadin

Nutritional Values: serving size: 1 fruit
Calories: 201
Fat: 1.3 g
Carbohydrate: 50
Fiber: 5 g

Recipe: Mango Chutney
3 cups diced mango
1/2 cup finely diced red onion
1/3 cup golden raisins
1/3 cup brown sugar
5 tablespoons finely minced garlic
3 tablespoons finely minced ginger root
3 tablespoons white wine vinegar
1/4 teaspoon salt
1/8 teaspoon red pepper flakes
Combine all of the ingredients in a medium saucepan. Set over medium-low heat and cook, covered, for 30 minutes. Store in a sealed container.

Mangosteen

What is it: fruit
Flavor: sweet, juicy

Ease of preparing: use a serrated knife to cut around the circumference about 1/4 inch, then pop apart with fingers. Avoid cutting all the way through, you will loose juices.

Benefits to the body: good source of antioxidants, boost immunity, helps with menstrual problems, helps the cardiovascular system, anti-inflammatory, intestinal issues

Interactions with meds: Blood clotting meds

Nutritional Values: serving size: 1 fruit
Calories: 55
Fat: 0,4 g
Carbohydrate: 14 g
Fiber: 1.4 g

Recipe: Asian Fruit Salad
1 medium dragonfruit
1 medium Korean Melon
8 large rambutan
10 large lychee
10 large longan
8 large mangosteen
several stems fresh spearmint torn
spearmint for garnish
Halve the dragonfruit and use a melon baller to scoop out the flesh into a large bowl, reserving the shell to use as a bowl. Halve and seed the melon, and use the melon baller to scoop the flesh, reserving the shell.
se a sharp paring knife to score the skin of each fruit and slip out the soft fruits. The skin of the mangosteen is thicker, and the white segments will slip apart easily once it is peeled.
Add the mint to the fruit in the bowl. toss gently Serve immediately.

Papaya

What is it: fruit
Flavor: like a melon, but less sweet with a soft texture, best very ripe. Unripe has no flavor and smells.

Ease of preparing: cut in half, scoop out seeds (they taste peppery), cut the flesh away from the skin, discard skin. Eat fresh. Make into drinks.

Benefits to the body: possible health benefits of consuming papaya include a reduced risk of heart disease, diabetes, cancer, aiding in digestion, improving blood glucose control in people with diabetes, lowering blood pressure, and improving wound healing.

Interactions with meds: diabetic med, Coumadin,

Nutritional Values: serving size: 1 large fruir
Calories: 336
Fat: 2g
Carbohydrate: 85 g
Fiber: 13 g

Recipe: Papaya Boats
2 papayas
1 cup yogurt
1 cup fresh strawberries
¼ cupraisins
¼ cup walnuts
2 tablespoons honey
Peel, seed and cut your papayas into half lengthwise.
Scrape the flesh just enough as to create a small well in the middle. Mix the yogurt, chopped strawberries, walnuts and raisins in a bowl, then fill each half with this blend. Sprinkle some honey (or maple syrup) on top and voila!
Please note that papaya boats can be made using different ingredients. You can get as creative as you want with your favorite ingredients.

Passion Fruit

What is it: fruit
Flavor: fruity tart

Ease of preparing: can be eaten fresh, but tart, better with a complement of something sweet.

Benefits to the body: good source of nutrients, especially fiber, vitamin C and vitamin A., polyphenols, carontenoid, fiber

Interactions with meds: currently known known

Nutritional Values: serving size: 1 fruit
Calories: 17
Fat: 0.1 g
Carbohydrate: 4.2 g
Fiber: 1.9 g

Recipe: Passion Fruit Sauce
2/3 cup frozen passionfruit pulp, thawed (or pulp from 2-3 fresh ripe passionfruits)
1 tablespoon lime juice
1/4 cup vinegar
3/8 cup sugar
1 clove garlic, crushed
Salt to taste
Freshly ground pepper to taste (optional)
If using fresh passionfruit, cut each one in half and scrape the pulp into a microwave safe bowl. Heat the pulp in the microwave for 30 seconds. Strain the pulp through a fine-mesh sieve, pressing with a spoon to extract all of the pulp and juice from the seeds. Discard seeds and reserve juice.
Place the passionfruit pulp (fresh, or thawed frozen pulp), vinegar, sugar, and crushed garlic (omit garlic if making a dessert sauce) in a medium saucepan. Bring to a boil over medium-low heat.
Simmer sauce for about 5 minutes, until the sauce reduces and thickens.
Remove from heat and season with salt (and pepper if desired) to taste.
Sauce may be stored in the refrigerator for up to one week.

Pomelo/Shaddock

What is it: fruit, with grapefruit characteristics
Flavor: the sweet taste of mild grapefruit, none of the bitterness.

Ease of preparing: peel like a citrus fruit and eat fresh. Membrane is tough, some do not eat it.

Benefits to the body: improves digestive health, helps maintain a healthy blood pressure, helps fight infections, improves immunity, help with cardiovascular system.

Interactions with meds: cardiac meds

Nutritional Values: serving size: 1 fruit
Calories: 231
Fat: 0.2 g
Carbohydrate: 59 g
Fiber: 6 g

Recipe: Pomelo Salad
½ small pomelo yielding 1 cup (150g) flesh
½ cup cilantro leaves (10g)
½ cup large coconut flakes (toasted) (20g)
¼ cup toasted peanuts ( coarsely chopped) (40g)
1 tsp sesame seeds
Dressing
1 tbsp plum sauce
1 tbsp hot water
1 tsp sesame oil
Combine pomelo, cilantro, and peanuts in a large bowl.
Mix together all dressing ingredients in a small bowl. Pour dressing over ingredients in the large bowl.
Toss to get everything well mixed.
Sprinkle toasted coconut and sesame seeds over salad.
Serve immediately.

Prickly Pear/Tuna (the fruit)

What is it: fruit
Flavor: cross between bubblegum and watermelon

Ease of preparing: cut off the ends, score the skin into 4ths. Peel skin off, then cut the fruit, eat it fresh. Seeds are to hard to bite, but can be swallowed safely.

Benefits to the body: used for type 2 diabetes, high cholesterol, obesity, alcohol hangover, colitis, diarrhea, and benign prostatic hypertrophy (BPH).

Interactions with meds: currently none known

Nutritional Values: serving size: 1 fruit
Calories: 42
Fat: 0.53 g
Carbohydrate: 9.86 g
Fiber: 3.7 g

Recipe: Prickly Pear Ice Tea
2 cups unsweetened tea
1 cup fresh lemonade
1/2 cup prickly pear syrup
Lemon Slices
Combine the ice tea, lemondade and prickly pear syrup in a pitcher with ice. Strain over ice into glasses. Serve

Rambutan

What is it: fruit of the lychee family
Flavor:

Ease of preparing: ripe ones are red to yellow, cut a slit in the skin, grab both end tips to pull open, squeeze out the fruit, remove the seed, eat the fruit. Eaten fresh.

Benefits to the body: good source vitamin C, iron, phosphorus

Interactions with meds: currently none known

Nutritional Values: serving size: 1/2 cup serving
Calories: 84
Fat: 0.1 g
Carbohydrate: 14-14.5 g
Fiber:

Recipe: Smoothie
15 Rambutans
1 bunch of grapes
1 cup of fruit yogurt
A half of a cucumber
1 spoon of vanilla flavored ice cream
Peel of rambutans’s rinds very carefully without harming the fruit. Remove the pit. Mix carefully with the clean grapes.
Put them in a blender. Add 1 cup of fruit yogurt and mix them together.
It is up to you whether you peel the rind of the cucumber but make sure you clean it well and remove the tops.
Grate the cucumber into the blender , add the vanilla flavored ice cream. You can add ice cubes and blend the drink for the last time in order to obtain a colder drink.
Put it in a big glass and enjoy the unique taste a lot.

Soursop/Guanabana/Paw Paw

What is it: fruit
Flavor: sour/sweet. Cross of pineapple, banana and papaya.

Ease of preparing: ripe ones are yellow-green, wash, used in drinks, desserts, soups, roasted or fried.

Benefits to the body: vitamin C, B vitamins, calcium, phosphorous and even some iron ; anti-inflammatory

Interactions with meds: parkinsons disease;

Nutritional Values: serving size: 1/2 cup
Calories: 66
Fat: 0.3 g
Carbohydrate: 16.8 g
Fiber: 3.3 g

Recipe: Soursop and Coconut Smoothie
1 cup soursop (fresh pulp or frozen)
⅓ cup coconut chunks
1 cup coconut milk or coconut water
ice cubes
Place all the ingredients in a blender cup (no seeds if using fresh soursop!) and work it for about 1-2 minutes.
Serve with coconut shavings and chia seeds

Tomarillo

What is it: A fruit that is oval shaped with smooth and shiny skin.. It may be red, orange or yellow incolor. Also known as Tree Tomato
Flavor: tangy and sweet. Cross of kiwi, tomato guava, or passion fruit.

Ease of preparing: Eat out of the peel with a spoon. The skin is bitter and unpalatable. Can also be grilled or baked

Benefits to the body: high in phosphorus, vitamin A, C, E and pro-vitamin A. goo source of B complex vitamins; helps with diabetes, cardiovascular system.

Interactions with meds: None noted

Nutritional Values: serving size: 1/2 cup edible portion
Calories:
Fat: 0.06-1.28 g
Carbohydrate: 10.3 g
Fiber: 1/4-4.2 g

Recipe: Smoothie
1 cup frozen raspberries
2-3 ripe tamarillos flesh
1 1/4 cup runny natural yoghurt (if your yoghurt is really thick, thin it out with a little water)
2-3 teaspoons runny honey , to taste
1/2 teaspoon vanilla extract
Blend all ingredients together until smooth. Pour into glasses and enjoy.

Avocado

What is it: vegetable fruit
Flavor: buttery, creamy, delicate hearty not

Ease of preparing: cut in half, peel, remove pit, slice. Season and eat fresh, as a spread, dip, in salads, soups

Benefits to the body: good source of potassium and vitamin D; helps the cardiovascular system, eyes, growth and development

Interactions with meds: Coumadin,

Nutritional Values: serving size: 1 cup sliced
Calories: 234
Fat: 21 g
Carbohydrate: 12 g
Fiber: 10 g

Recipe: 5 Minute Avocado Toast
1 avocado peeled and seeded
2 tablespoons chopped cilantro
juice of 1/2 lime
1/2 teaspoon red pepper flakes optional
salt & pepper to taste
2 slices whole grain bread or bread of choice
2 eggs fried, scrambled, or poached, optional
Toast 2 slices of whole grain bread in a toaster.
In a small bowl combine and mash the avocado, cilantro, lime, salt and pepper to taste. Spread half of the mixture on one side of toast. Top with fried, scrambled, or poached egg if desired.

Bok Choy

What is it: Chinese cabbage
Flavor: mild flavor

Ease of preparing: eat raw with dip, chopped into salad, cooked in stir-fry quickly

Benefits to the body: high in vitamins A and C; good source of folic acid.; good source of beta carotene; contains glucosino-lates; may prevent cancer and folates, helps with cardiovascular system.

Nutritional Values: serving size: 1 cup
Calories: 9
Fat: 0g
Carbohydrate: 1.53 g
Fiber: 0.7 g

Interactions with meds: Coumadin

Recipe: Sautéed Bok Choy
1 1/2 pounds bok choy or baby bok choy
2 tablespoons cooking oil canola, vegetable or peanut oil
2 cloves garlic finely minced
1 teaspoon grated fresh ginger
3 tablespoons water or any liquid combination of broth, water, cooking wine
1 teaspoon soy sauce or salt
1/2 teaspoon sesame oil
Start by trimming the stem off - don't trim too much - just the end. Cutting the thick stem off will ensure that the bok choy cooks evenly. Separate out the leaves, keep the tender center intact. Wash and clean bok choy.
Finely mince garlic. Grate fresh ginger with a microplane grater. Grating the ginger helps break up the tough fibers.
Place wok or saute pan on your stove and pour in the cooking oil. Add the garlic and ginger. Turn the heat to medium-high. Let the ginger and garlic gently sizzle in the oil. When the aromatics become fragrant and light golden brown, add the bok choy leaves. Toss very well to coat each leaf with the garlicky, gingery oil for 15 seconds. Pour in broth, water or wine. Immediately cover and let cook for 1 minute. Season with soy sauce and drizzle a bit of sesame oil on top.

Chayote

What is it: vegetable fruit, part of the gourd family, squash.
Flavor: subtle like a cucumber with hints of sweetness

Ease of preparing: use is similar to zucchini squash, stewed, fried, shredded into slaw. The whole thing is edible.

Benefits to the body: good source of vitamin C, vitamin B-6, folate, dietary fiber, and potassium

Nutritional Values: serving size: 1 cup
Calories: 25
Fat: 0.2 g
Carbohydrate:
Fiber: 2.2 g

Interactions with meds: currently none known

Recipe: Chayote Gratinado (Au Gratin)
1½ tablespoons grapeseed oil or olive oil
1 cup white onions sliced thin
2 cloves garlic minced
2 chayote squashes sliced thin
1 poblano pepper diced
1 jalapeño minced
salt and pepper to taste
1/2 teaspoon smoked paprika
2 tablespoons all-purpose flour
2 cups milk at room temperature or slightly warmed
1½ cups corn fresh off the cob or frozen
2½ cups monterey jack cheese or muenster cheese, shredded
Add oil to large skillet and heat to medium heat. Add the onion, garlic and chayote. Sauté for 6-8 minutes.
Add the poblanos and jalapeños. Season to taste with salt and pepper. Stir in the smoked paprika and flour. Cook for 1 minute.
Stir in the milk until well incorporated. If needed, use a whisk to make sure no lumps form. Cook for 7-9 minutes or until sauce becomes thick.
Add in the corn and cook just until warm. Remove from heat and fold in 2 cups of cheese and stir just until melted.
Transfer mixture to a large baking dish. Top with remaining cheese. Cover and bake in preheated 350ºF oven for 30 minutes. Remove foil and place under broiler to brown the cheese. Let sit for 10 minutes before serving.

Jicama/Yambean

What is it: Vegetable/starch
Flavor: texture like a potato, taste sweet and starchy

Ease of preparing
: great in stir fries, salads, slaw, soup; cooked or raw

Benefits to the body: mixture of vitamins, minerals, phytonutrients, dietary fiber, vitamin C, vitamin E, folate, vitamin B6, pantothenic acid, potassium, magnesium, manganese, copper, iron, and a small amount of protein.

Interactions with meds: currently none know

Nutritional Values: serving size:1 medium
Calories: 250
Fat:0.6 g
Carbohydrate: 58 g
Fiber: 32 g

Recipe: Jicama Lime Snack Sticks
2 cups peeled and sliced jicama (cut it like small-medium carrot sticks)
juice from 3-4 key limes (key limes are best (as they pack more flavour than regular limes, but you can use regular limes too))
Tajin sprinkled on to taste
Combine all ingredients, and let rest for about 15 minutes. This will allow the flavors to really set in, but you can eat it right away too!

Kale

What is it: cruciferous vegetable
Flavor: tough fibrous texture, sweet bitter flavor

Ease of preparing: eaten raw or cooked with the rib cut out, it is tough.

Benefits to the body: Rich in Vitamin K, Vitamin C, Vitamin A, Carotenoids lutein and zeaxanthin, Vitamin B6, Folate,
Fiber, Manganese.

Interactions with meds: blood thinners

Nutritional Values: serving size: 1/2 cup
Calories: 20
Fat: 0g
Carbohydrate: 4 g
Fiber: 1 g

Recipe: Sautéed Kale
1 bunch of kale 1 onion (medium to large), chopped 1 tablespoon of olive oil Vegetable broth (or water) Salt and pepper
Wash kale well and tear or cut into bite-size pieces (remove large stems).
Heat olive oil in a large skillet on medium-high heat and add onion. Sauté onion until soft and translucent (about 5 minutes) and add chopped kale.
Kale will start to shrink as they’re being sautéed. If pan gets too dry, add in some veggie broth for moisture and extra flavor (water can also be used).
Sauté until kale greens are tender, and season with salt and pepper to taste.

Kohlrabi

What is it: Wild cabbage, part of the cabbage family
Flavor: flavor of kohlrabi is similar to raw broccoli stems mixed with cabbage, turnip and radish, but slightly sweeter

Ease of preparing: eaten raw or cooked

Benefits to the body: low-calorie plant is high in fiber and contains the dietary minerals selenium, folic acid, vitamin C, potassium, magnesium and copper

Interactions with meds: currently no known interactions

Nutritional Values: serving size: 1 cup
Calories: 47.85
Fat: 0 g
Carbohydrate: 11.04 g
Fiber: 1.82 g

Recipe: Roasted Kohlrabi
4 kohlrabi bulbs, peeled
1 tablespoon olive oil
1 clove garlic, minced
salt and pepper to taste
1/3 cup grated Parmesan cheese
Preheat an oven to 450 degrees F (230 degrees C).
Cut the kohlrabi into 1/4 inch thick slices, then cut each of the slices in half. Combine olive oil, garlic, salt and pepper in a large bowl. Toss kohlrabi slices in the olive oil mixture to coat. Spread kohlrabi in a single layer on a baking sheet.
Bake in the preheated oven until browned, 15 to 20 minutes, stirring occasionally in order to brown evenly. Remove from oven and sprinkle with Parmesan cheese. Return to the oven to allow the Parmesan cheese to brown, about 5 minutes. Serve immediately.

Leek

What is it: Vegetable
Flavor: mild onion-like taste

Ease of preparing:
rarely consumed raw but can be used in many recipes that call for onions, shallots, or green onions.

Benefits to the body: cardiovascular system and in the prevention of cancer ; help to lower LDL (bad) cholesterol while raising HDL (good) cholesterol; vitamin B6, vitamin C, folate, and iron

Interactions with meds: aspirin, lithium, diabetic meds, Anticoagulant / Antiplatelet drugs

Nutritional Values: serving size: 1 each
Calories: 39
Fat: 0g
Carbohydrate: 9.45 g
Fiber: 1.24 g

Recipe: Buttered Leeks
2 leeks
2 tablespoons butter, divided
1/2 teaspoon fine sea salt
Trim off and discard the root ends of the leeks. Trim off and discard any dried out or browned ends of the leek greens. Cut the leeks in half lengthwise, slice them crosswise into bite-size pieces. You can use the dark green parts of the leek; chop it all up, just getting rid of any browned or dried ends.
Put the leeks in a large bowl and cover with cool water. Swish the leeks around to loosen any dirt or grit. If you noticed large clumps of grit when you were chopping the leeks, now is the time to make sure that gets rinsed off. Let the leeks sit a few minutes for the dirt and grit to settle to the bottom of the bowl.
In a large frying pan or sauté pan over medium-high heat, melt 1 tablespoon of the butter. Lift the leeks out of the water and add them to the pan. Do not drain the leeks into a colander, since that will dump the dirt back onto the leeks.
Sprinkle the leeks with the salt and stir to combine.
Cover and reduce the heat to medium-low. Cook, stirring every 5 minutes or so until the leeks are supremely tender, 30 to 40 minutes total.
Take the pan off the heat and add the remaining tablespoon of butter. Stir until the butter is melted into the leeks. Serve hot or warm.

Nopal/Prickly Pear Cactus

What is it: cactus, vegetable
Flavor: sort of like green beans, but with a different texture.

Ease of preparing: sliced boiled, grilled

Benefits to the body: has positive effects on glucose metabolism and regulation of total cholesterol, high-‐density lipoprotein (HDL) cholesterol and low-‐density lipoprotein (LDL) cholesterol

Interactions with meds: Clorpropamide, glyburide, metformin, diabetic meds

Nutritional Values: serving size: 1 cup
Calories: 22
Fat: 0 g
Carbohydrate: 5 g
Fiber:

Recipe: Nopalitos with Tomatoes and Onions
1 lb nopalitos, nopales prickly pear cactus paddles that have been stripped of spines, cleaned, and chopped
Olive oil
2 large cloves garlic, minced
1/2 red onion, roughly chopped
1 jalapeño pepper, stem and seeds removed, chopped
1 medium tomato, roughly chopped
Salt and pepper
Sauté onions, garlic, jalapeño: Heat a tablespoon of olive oil (enough to coat the bottom of the pan) in a large sauté pan on medium high heat. Add red onion, garlic, and jalapeño. Cook for a minute, stirring occasionally.
Add the nopalitos, then the tomatoes: Add the nopalitos. Cook for several more minutes. Then add the chopped tomato.
Continue to cook until all vegetables are cooked through. Season with salt and pepper to taste. Serve immediately.

Plantains (yellow and green)

What is it: starchy food used a lot like a potato
Flavor: bitter when raw, cooked a soft banana flavor

Ease of preparing: used in stew and soups or sautéed as a side dish

Benefits to the body: rich source of fiber, vitamins A, C, and B-6, K and the minerals magnesium and potassium

Interactions with meds: coumadin

Nutritional Values: serving size: 1 medium
Calories: 210
Fat: 0.7 g
Carbohydrate: 57 g
Fiber: 4.1 g

Recipe: Fried Plantains
1/2 cup vegetable oil
2 very rip eplantains, peeled and cut on the diagonal 1/2 inch slices
Salt to taste
1 lime, cut into wedges (optional)
Heat oil in a heavy-duty skillet over high heat. Place 4 to 5 plantain slices in a single layer in the pan and cook until golden brown and tender, 4 to 6 minutes per side. Transfer to a paper-towel lined plate. Repeat with remaining plantain slices.
Sprinkle cooked plantains with salt and drizzle with lime.

Tomatillo

What is it: vegetable fruit with tiny edible seeds inside. Also known as a ground cherry.
Flavor: very slight tart fruity

Ease of preparing: Can be eaten raw, as a salsa, stewed, fried, baked or used in dressings and soups

Benefits to the body: good source of dietary fiber, niacin, potassium, manganese, vitamin C, vitamin K, and a healthy amount of iron, magnesium, phosphorus, and copper

Interactions with meds: no known interactions

Nutritional Values: serving size: 1/2 cup serving
Calories: 32
Fat: 1 g
Carbohydrate: 6 g
Fiber:

Recipe: Quick Roasted Tomatillo Salsa
1 pound tomatillos, husked and rinsed
2 to 4 jalapeño or serrano chilies, roasted if desired (see below), seeded for a milder salsa, coarsely chopped
¼ cup chopped onion, soaked for five minutes in cold water, drained and rinsed
½ cup coarsely chopped cilantro
Salt to taste
About 1/2 cup water, as needed
Preheat the broiler. Cover a baking sheet with foil and place the tomatillos on top, stem side down. If you wish to roast the chilies, place them on the baking sheet as well. Place under the broiler at the highest rack setting and broil two to five minutes, until charred on one side (the chilies will be charred after a minute or two). Turn over and broil on the other side for two to five minutes, until charred on the other side. Remove from the heat. If you have roasted the chilies, peel and stem them, and coarsely chop.
Transfer the tomatillos and chilies to a blender, tipping in any juice that may have accumulated on the foil. Add the onion, cilantro and 1/4 cup water to the blender and blend to a coarse purée. Transfer to a bowl and thin out as desired with water. Taste and adjust salt. Set aside for at least 30 minutes before serving to allow the flavors to develop.

Yuca also know as Casava

What is it: part of the Asparagus or Asparagaceae family; considered a starch
Flavor: a mild, sweet, somewhat nutty taste
Flavor:

Ease of preparing: prepared much like potato. They can be peeled and boiled, baked, or fried. Don’t eat raw. Cassava that is prepared improperly may contain chemicals called cyanogenic glycosides.

Benefits to the body: good source of manganese and a very good source of vitamin C

Interactions with meds: Currently there are none

Nutritional Values: serving size: 1 cup
Calories: 328
Fat: 0.6 g
Carbohydrate: 78 g
Fiber: 3.7 g

Recipe: Cuban-Style Yuca
2 pounds yucca, peeled and sliced lengthwise
1/2 tsp salt
1/4 cup olive oil
1/2 onion, diced
4 cloves garlic, minced
1/2 tsp fresh lemon juice
Place the yuca into a pan and fill with enough water to cover. Stir in salt. Bring to a boil over medium-high heat, cover, and cook until tender, about 15 minutes. Drain, and place yucca on a serving plate.
Meanwhile, place the olive oil, onion, garlic, and lemon juice into a pan. Cook over medium heat about 5 minutes. Pour the hot olive oil mixture over the yuca, and serve immediately.

Resources:
United States Department of Agriculture Research Services Databases
https://ndb.nal.usda.gov/ndb/search/list
Tomato, Tomatilla, Eggplant, Nipplefruit & Chayote
https://www2.palomar.edu/users/warmstrong/ecoph21.htm
University of Hawaii; Tree Tomato (Tamarillo)
https://gms.ctahr.hawaii.edu/gs/handler/getmedia.ashx?moid=3122&dt=3&g=12
MedlinePlus Vitamins and Minerals
https://cybercemetery.unt.edu/archive/oilspill/20120921035651/http://www.nlm.nih.gov/medlineplus/ency/article/002399.htm
Murphy, Shirley; Trowbridge, Cathy; The Nutraceutical Garden: The Vegetable Component
http://horticulturecenter.illinoisstate.edu/gardens/documents/NutraceuticalGuidefull_000.pdf
Harvard T.H. Chand School of Public Health; The Nutrition Source
https://www.hsph.harvard.edu/nutritionsource/food-features/

© 2019

University of Nebraska – Extension
BKR Office
Ainsworth, Nebraska
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska-Lincoln cooperating with the Countries and the United States Department of Agriculture.
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