The Tropical Fruit Cookbook: An Easy Guide to Cooking All Types of Tropical Fruits [2 ed.]

Table of contents :
Table of Contents
Brown Rice Jamaican Style
Fried Banana Platter
Honey Walnut Oats
Bed and Breakfast Pancakes
Rolled Oats and Banana
Caribbean Rice
Tropical Cheesecake
Bananas in San Paulo
Cookout Bananas
Skillet Buttery Bananas
Yellow Jacket Crepes
Bananas and Fish
Colada Skillet Bananas
Lemony Banana Chutney
Mexican Themed Salsa
Refreshing Mango Relish
Enjoyable Quesadilla
Chunky Guacamole
Colorful Ceviche
Citrus Tilapia with Wonderful Mango Salsa
Vibrant Mango Salad
Tempting Tilapia & Mango Plate
Award-winning Salmon
Succulent Mango Soup
Scrumptious Mango Bars
Mango Curry Indian Style
Comforting Mango Cobbler
Tropical Vegetarian Papaya Soup
Caribbean Spicy Mango Papaya Salsa
Wonderful Papaya Boats
Avocado Papaya Salsa
Island Juice
Papaya Salad Mexican City Style
Wonderful Papaya Bowl
Wednesday’s Dinner
Scallop Platter
Healthy Summer Tuna
Morning Glory Muffins
African Inspired Papayas Deep Fried
Tropical Papaya and Ginger Pudding
Mahi-Mahi Jamaican Style
Saturday Night Spicy Shrimp with Jasmine Rice and Papaya
A Presidential Lunch
Homemade Asian Plum Sauce
Countryside Plum Crisp
Potato and Plum Dumplings
Easy Homemade Plum Cake
Cinnamon Clove and Plum Bread
German Plum Cake
A Very Light Flan
Plum Jelly 101
How to Make Tapioca Pudding
Rustic Pie
Moist Homemade Plum Lemon Cake
Traditional French Dessert
Jalapeno Plum Chipotle Sauce
Persian Inspired Cardamom and Plum Jam

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The Tropical Fruit Cookbook An Easy Guide to Cooking All Types of Tropical Fruits

By BookSumo Press All rights reserved

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Table of Contents Brown Rice Jamaican Style 7 Fried Banana Platter 10 Honey Walnut Oats 11 Bed and Breakfast Pancakes 12 Rolled Oats and Banana 13 Caribbean Rice 14 Tropical Cheesecake 15 Bananas in San Paulo 16 Cookout Bananas 17 Skillet Buttery Bananas 20 Yellow Jacket Crepes 21 Bananas and Fish 22 Colada Skillet Bananas 23 Lemony Banana Chutney 24 Mexican Themed Salsa 25 Refreshing Mango Relish 26 Enjoyable Quesadilla 27 Chunky Guacamole 30 Colorful Ceviche 31 Citrus Tilapia with Wonderful Mango Salsa 32 Vibrant Mango Salad 33 Tempting Tilapia & Mango Plate 34 Award-winning Salmon 35 Succulent Mango Soup 36

Scrumptious Mango Bars 37 Mango Curry Indian Style 40 Comforting Mango Cobbler 41 Tropical Vegetarian Papaya Soup 42 Caribbean Spicy Mango Papaya Salsa 43 Wonderful Papaya Boats 44 Avocado Papaya Salsa 45 Island Juice 46 Papaya Salad Mexican City Style 47 Wonderful Papaya Bowl 50 Wednesday’s Dinner 51 Scallop Platter 53 Healthy Summer Tuna 54 Morning Glory Muffins 55 African Inspired Papayas Deep Fried 56 Tropical Papaya and Ginger Pudding 57 Mahi-Mahi Jamaican Style 60 Spicy Shrimp with Jasmine Rice and Papaya 61 A Presidential Lunch 62 Homemade Asian Plum Sauce 63 Countryside Plum Crisp 64 Potato and Plum Dumplings 65 Easy Homemade Plum Cake 67 Cinnamon Clove and Plum Bread 70 German Plum Cake 71 A Very Light Flan 72

Plum Jelly 101 73 How to Make Tapioca Pudding 74 Rustic Pie 75 Moist Homemade Plum Lemon Cake 77 Traditional French Dessert 80 Jalapeno Plum Chipotle Sauce 81 Persian Inspired Cardamom and Plum Jam 83

Brown Rice

Jamaican Style

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 8 Calories 398 kcal Fat 10.7 g Carbohydrates 71.6g Protein 6.1 g Cholesterol 0 mg Sodium 11 mg

Ingredients 1 tbsp vegetable oil 1/2 large onion, sliced 1/2 red apple, cored and sliced 1 pinch curry powder 1 C. water

2/3 C. brown rice 1 tsp dark molasses or treacle 1 small banana, sliced 1 tbsp unsweetened flaked coconut

Directions 1. Stir fry your apples and onions in oil until the onions are see-through then add in curry. 2. Cook everything for 1 more min before pouring in your water, molasses, and rice. 3. Get everything boiling before placing a lid on the pot, setting the heat to low, and cooking for 32 mins. 4. Add in the bananas and then your coconuts. Get everything hot again then plate the rice. 5. Enjoy.

Brown Rice Jamaican Style

7

FRIED

Banana Platter

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 3 Calories 344 kcal Fat 15.2 g Carbohydrates 46.1g Protein 8g Cholesterol 131 mg Sodium 70 mg

Ingredients 1/2 cup all-purpose flour 1 pinch salt 2 tablespoons white sugar 1/4 cup milk 2 eggs

2 large bananas, sliced 2 tablespoons vegetable oil 1/2 tablespoon butter

Directions 1. 2. 3. 4. 5. 6.

Get a bowl, combine: the sugar, salt, and flour. Add in your milk slowly and begin to whisk everything to make a batter. Then one by one add in your eggs. Once all the eggs have been added combine in the chopped banana pieces. Get your butter and oil hot then drop dollops of the mix into the pan evenly. Fry the patties until they are browned and crispy then flip each one and continue to fry the opposite side. 7. Top each with some sugar. 8. Enjoy.

10

Fried Banana Platter

Honey

Prep Time: 5 mins

Walnut Oats

Total Time: 7 mins Servings per Recipe: 1 Calories 532 kcal Fat 13.1 g Carbohydrates 101.7g Protein 11.2 g Cholesterol 2 mg Sodium 58 mg

Ingredients 1/4 C. quick cooking oats 1/2 C. skim milk 1 tsp flax seeds 2 tbsps chopped walnuts

3 tbsps honey 1 banana, peeled

Directions 1. For 3 mins microwave: banana, oats, honey, milk, walnuts, and flax. Stir the contents before serving in bowls. 2. Enjoy.

Honey Walnut Oats

11

BED AND BREAKFAST

Pancakes

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 353 kcal Fat 10 g Carbohydrates 58.5g Protein 7.7 g Cholesterol 51 mg Sodium 517 mg

Ingredients 1 egg 2 tablespoons vegetable oil 1 cup milk 1 cup all-purpose flour 1/2 teaspoon baking soda

1/2 teaspoon salt 1/2 cup light brown sugar 1 packet instant, banana-flavored oatmeal

Directions 1. 2. 3. 4.

Get a bowl, combine: milk, oil, and egg. Get a 2nd bowl, combine: oatmeal, flour, brown sugar, baking soda, and salt. Combine both bowls evenly then begin to get a skillet hot with oil. Once the oil is hot ladle some of the batter onto the pan and fry one side until it is golden for 4 mins then flip it and continue to fry the opposite side. 5. Enjoy.

12

Bed and Breakfast Pancakes

Rolled Oats

Prep Time: 15 mins

and Banana

Total Time: 30 mins Servings per Recipe: 6 Calories 333 kcal Fat 8.5 g Carbohydrates 54.7g Protein 11 g Cholesterol 38 mg Sodium 524 mg

Ingredients 1 C. uncooked rolled oats 1 C. whole wheat flour 3/4 C. all-purpose flour 1/4 C. brown sugar 2 tbsps dry milk powder 2 tsps baking powder 1/2 tsp baking soda

1/2 tsp salt 1 egg 2 C. milk 2 tbsps vegetable oil 1 tsp vanilla extract 1 banana, mashed

Directions 1. Blend your oats until powdery. 2. Sift or mix the follow in a bowl: baking soda and powder, oats, salt, regular flour and wheat flour, milk powder, and brown sugar. Place everything to the side. 3. Get a 2nd bowl, mix: beaten eggs, mashed banana, vanilla, and veggie oil. 4. Combine both bowls and let the contents sit for 10 mins. 5. Grease a frying pan and then heat it. 6. Cook large spoonfuls of the mix for about 2 mins per side. Continue for all ingredients. 7. Enjoy with maple syrup.

Rolled Oats and Banana

13

CARIBBEAN

Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 2 Calories 398 kcal Carbohydrates 71.6 g Cholesterol 0 mg Fat 10.7 g Protein 6.1 g Sodium 11 mg

Ingredients 1 tbsp vegetable oil 1/2 large onion, sliced 1/2 red apple, cored and sliced 1 pinch curry powder 1 C. water

2/3 C. brown rice 1 tsp dark molasses or treacle 1 small banana, sliced 1 tbsp unsweetened flaked coconut

Directions 1. Get a saucepan. With medium heat, get your oil hot. 2. Stir fry apples and onions until the onions are translucent. Combine your curry and water. 3. Get the water boiling and then mix in rice and molasses. Place a lid on the pan. Set heat to low. Cook for 30 mins. 4. Add banana, and garnish with coconut. 5. Enjoy.

14

Caribbean Rice

Tropical

Cheesecake

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 567 kcal Fat 32.3 g Carbohydrates 61.8g Protein 10.7 g Cholesterol 120 mg Sodium 440 mg

Ingredients 2 cups graham cracker crumbs 1/3 cup margarine, melted 1/4 cup white sugar 3 (8 ounce) packages cream cheese, softened 3/4 cup white sugar 3 eggs

1 teaspoon vanilla extract 1/2 cup mashed banana 1 (12 fluid ounce) can evaporated milk 1 (14 ounce) package individually wrapped caramels, unwrapped 1 banana, sliced

Directions 1. Set your oven to 350 degrees before doing anything else. 2. Get a bowl, combine, melted margarine, cracker crumbs, and 1/4 cup sugar. 3. Divide the mix into a 9x13 baking dish as a crust. 4. Get a 2nd bowl, combine: 3/4 cup sugar and cream cheese. 5. Add in the eggs one by one then combine in the crushed bananas and vanilla. 6. Enter the banana mix into the baking dish then cook everything in the oven for 35 mins. 7. Once the cake is done cooking place it in the fridge for 4 hrs. 8. Before serving the dish add your caramel and evaporated milk into a pot on the stove. 9. Begin to heat and melt the caramel with the milk while stirring to form a sauce. 10. Top your cake with some pieces of banana and the sauce. 11. Enjoy.

Tropical Cheesecake

15

BANANAS

in San Paulo

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 12 Calories 135 kcal Fat 3.9 g Carbohydrates 26.2g Protein 0.9 g Cholesterol 5 mg Sodium 56 mg

Ingredients 6 medium bananas, halved lengthwise 1/2 cup fresh orange juice 1 tablespoon fresh lemon juice 1/2 cup white sugar 1/8 teaspoon salt

2 tablespoons butter 1 cup flaked coconut

Directions 1. Coat a casserole dish with some butter then set your oven to 400 degrees before doing anything else. 2. Layer your bananas in the dish then get a bowl and combine: the salt, orange and lemon juice, and sugar completely. 3. Top your bananas with the wet mix then spread pieces of butter throughout the dish. 4. Cook everything in the oven for 17 mins. 5. Then top the dish with the coconut. 6. Enjoy.

16

Bananas in San Paulo

Cookout

Bananas

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 148 kcal Fat 0.5 g Carbohydrates 38.1g Protein 1.5 g Cholesterol 0 mg Sodium 3 mg

Ingredients 4 banana, peeled and halved lengthwise 1 tablespoon brown sugar 2 teaspoons lemon juice

2 teaspoons honey splash of orange juice

Directions 1. Cover a casserole dish with foil then set your oven to 450 degrees before doing anything else. 2. Layer you banana on the dish then top them with the orange juice, brown sugar, honey, and lemon juice. 3. Place a covering of foil on the dish and cook everything in the oven for 7 mins. 4. Enjoy.

Cookout Bananas

17

SKILLET

Buttery Bananas

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 169 kcal Fat 6g Carbohydrates 30.5g Protein 0.7 g Cholesterol 15 mg Sodium 42 mg

Ingredients 3 firm bananas, halved lengthwise 1/2 cup white sugar 1 1/4 teaspoons ground cinnamon

3 tablespoons butter

Directions 1. 2. 3. 4. 5. 6.

20

Slice your banana into two pieces, then cut each half into 4 additional pieces. Get a bowl combine: cinnamon and sugar. Get your butter hot in a frying pan then layer in the banana and fry them for 7 mins. Flip the bananas half way. When serving the bananas coat them with some of the sugar mix. Enjoy

Skillet Buttery Bananas

Yellow

Jacket Crepes

Prep Time: 5 mins Total Time: 20 mins Servings per Recipe: 6 Calories 518 kcal Fat 28.7 g Carbohydrates 60.7g Protein 8g Cholesterol 146 mg Sodium 252 mg

Ingredients 1 cup all-purpose flour 1/4 cup confectioners' sugar 2 eggs 1 cup milk 3 tablespoons butter, melted 1 teaspoon vanilla extract 1/4 teaspoon salt 1/4 cup butter 1/4 cup packed brown sugar

1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 cup half-and-half cream 6 bananas, halved lengthwise 1 1/2 cups whipped heavy cream 1 pinch ground cinnamon

Directions 1. Get a bowl and sift in your powdered sugar and flour. Combine in the salt, eggs, butter, and milk and work the mix completely. 2. Get a frying pan hot with some oil then ladle in about 3 tbsps of the mix and spread the mix to form a nice sized crepe. 3. Let the crepe cook until the bottom is slightly brown for about 3 mins then flip it and cook it the opposite for the same amount of time. 4. When you start another crepe add a bit more oil or butter to the pan. 5. Once all the crepes have been cooked add 1/4 cup of butter to a small pot and get it melted. 6. Combine in 1/4 tsp of cinnamon and nutmeg then add in the brown sugar as well. 7. Stir the mix then stir in the cream and heat everything until it is slightly thick. 8. Begin to fry half of the bananas in the crepe frying pan for 4 mins then top them with the sauce. 9. Place some banana on each crepe then serve it with a topping of more sauce, cinnamon, and whipped cream. Enjoy. Yellow Jacket Crepes

21

BANANAS

and Fish

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 246 kcal Fat 7.1 g Carbohydrates 17.5g Protein 24.6 g Cholesterol 70 mg Sodium 187 mg

Ingredients 2 tablespoons butter 1 tablespoon all-purpose flour 1 cup milk 6 (4 ounce) fillets sole (or preferred type of fish) 1/2 cup white wine 2 tablespoons fresh lime juice

salt and pepper to taste 3 bananas, sliced lengthwise 1/4 cup grated Parmesan cheese

Directions 1. 2. 3. 4.

Set your oven to 350 degrees before doing anything else. Add the following to a pot and begin to heat and stir it completely: milk, flour, and butter. Heat and stir everything until it is completely combined and thick. Layer the sole in a casserole dish then top the fish the sauce then some bananas and the rest of the sauce. 5. Now add a final topping of parmesan and cook everything in the oven for 30 mins. 6. Enjoy.

22

Bananas and Fish

Colada

Skillet Bananas

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 6 Calories 405 kcal Fat 19.5 g Carbohydrates 48.6g Protein 5.5 g Cholesterol 23 mg Sodium 23 mg

Ingredients 1/2 cup semi-sweet chocolate chips 1/3 cup whipping cream 1/2 teaspoon vanilla extract 1/2 cup Pina colada soda

1 tablespoon butter 6 bananas, peeled and halved lengthwise 1 cup toasted sliced almonds

Directions 1. Melt and stir the following in a pot: vanilla extract, chocolate and cream. 2. Once the chocolate is completely melted add in the soda and shut the heat. 3. Get your butter hot and melted in a frying pan then combine in the banana and fry them for 4 mins each side. 4. Divide your bananas into servings on plates then top them evenly with the sauce and some almonds. 5. Enjoy.

Colada Skillet Bananas

23

LEMONY

Banana Chutney

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 1 Calories 145.4 Fat 0.6g Carbohydrates 0.0mg Protein 2.2mg Cholesterol 37.6g Sodium 1.8g

Ingredients 2 ripe bananas ( 1 1/2 cups mashed) 2 tablespoons fresh lemon juice 2 pinches ground cloves

1 teaspoon freshly grated lemon rind

Directions 1. With a potato masher or fork, mash the bananas slightly. 2. In a nonreactive bowl, add the mashed bananas and remaining ingredients and bring to a boil. 3. Simmer, stirring occasionally for about 15 minutes or till desired thickness of chutney. 4. Transfer the chutney into hot sterilized jars and seal tightly and refrigerate for a couple of weeks.

24

Lemony Banana Chutney

Mexican

Prep Time: 15 mins

Themed Salsa

Total Time: 45 mins Servings per Recipe: 8 Calories 21 kcal Fat 0.1 g Cholesterol 5.4g Sodium 0.3 g Carbohydrates 0 mg Protein 1 mg

Ingredients 1 mango - peeled, seeded, and chopped 1/4 C. finely chopped red bell pepper 1 green onion, chopped 2 tbsp chopped cilantro

1 fresh jalapeno chili pepper, finely chopped 2 tbsp lime juice 1 tbsp lemon juice

Directions 1. In a bowl, mix together all the ingredients. 2. Cover and keep aside for about 30 minutes.

Mexican Themed Salsa

25

REFRESHING

Mango Relish

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 63 kcal Fat 1.4 g Carbohydrates 13.7g Protein 0.7 g Cholesterol 0 mg Sodium 149 mg

Ingredients 1 mango - peeled, seeded and diced 1 tsp extra virgin olive oil 1/2 red bell pepper, chopped 2 green onion, thinly sliced 1 tbsp chopped cilantro 1 lime, juiced 1/4 tsp salt

1 pinch cracked black pepper 1 tsp honey

Directions 1. In a bowl, mix together all the ingredients. 2. Serve immediately or this relish can be served chilled.

26

Refreshing Mango Relish

Enjoyable

Quesadilla

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 503 kcal Fat 24.2 g Carbohydrates 49.2g Protein 23.2 g Cholesterol 39 mg Sodium 1421 mg

Ingredients 1 (15 oz.) can black beans, drained 1 tbsp vegetable oil 1/2 onion, chopped 1 red bell pepper, chopped 1 tsp chili powder 1 pinch cayenne pepper 1 pinch dried oregano 1 pinch dried basil 1 mango - peeled, seeded and diced

1 (6 oz.) package seasoned chicken-style vegetarian strips 6 (10 inch) flour tortillas 1 (8 oz.) package shredded Cheddar cheese 1 C. arugula leaves 1 (4 oz.) jar jalapeno pepper rings 1 (8 oz.) jar salsa

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a pan, add the beans on medium heat and cook for about 5 minutes. With a potato masher, mash them partially. Reduce the heat to very low to keep warm till serving. In a large skillet, heat the oil on medium heat and sauté the onion and bell pepper, herbs, cayenne pepper and chili powder till vegetables become tender. Stir in the vegetarian strips and mango and cook for about 2 minutes. Meanwhile heat another skillet on medium heat and cook the tortillas, one at a time and cook for about 2 minutes per side. Arrange the tortillas onto smooth surface and top with the beans, followed by the mango mixture, Cheddar cheese, arugula, and jalapenos. Fold tortillas over the filling and serve with a topping of the salsa.

Enjoyable Quesadilla

27

CHUNKY

Guacamole

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 198 kcal Fat 14.9 g Cholesterol 19g Sodium 2.5 g Carbohydrates 0 mg Protein 49 mg

Ingredients 2 tbsp minced white onion 2 limes, juiced 2 serrano chili peppers 2 limes, juiced sea salt to taste 4 ripe avocados, peeled and pitted 1/4 C. chopped fresh cilantro

1 large mango - peeled, seeded, and chopped

Directions 1. In a bowl, mix together the juice of the 2 limes and onion and keep aside for about 1 hour. 2. Strain well and squeezes to remove the extra juice, then keep aside. 3. In a food processor, add the juice of the 2 limes, Serrano Chili and salt and pulse till chopped finely. 4. Add the avocado and pulse till smooth. 5. Transfer the mixture into a serving bowl. 6. Add the onion, mango and cilantro and stir to combine. 7. Serve immediately.

30

Chunky Guacamole

Colorful

Ceviche

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 80 kcal Fat 0.4 g Cholesterol 20.1g Sodium 1.4 g Carbohydrates 0 mg Protein 7 mg

Ingredients 3 mangos - peeled, seeded, and diced 1 yellow onion, diced 1 green bell pepper, diced 1 red bell pepper, diced

3 jalapeno peppers, minced 1/2 bunch fresh cilantro, minced 2 limes, juiced (with pulp)

Directions 1. In a bowl, mix together all the ingredients. 2. Refrigerate, covered for about 1 hour.

Colorful Ceviche

31

CITRUS

Tilapia with Wonderful Mango Salsa

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 319 kcal Fat 16 g Carbohydrates 21.2g Protein 25.3 g Cholesterol 41 mg Sodium 562 mg

Ingredients 4 tilapia fillets 2 tbsp olive oil 1 1/2 tbsp grated orange zest 1/4 C. fresh orange juice salt and pepper to taste crushed red pepper flakes to taste Salsa: 1 mango - peeled, seeded and diced 1 small red onion, finely chopped 1 avocado - peeled, pitted and diced 3 roma tomatoes - peeled, seeded and chopped

1 lime, zested and juiced 1 jalapeno pepper, seeded and finely chopped 1 tbsp minced fresh ginger root 1/4 C. chopped fresh cilantro 1 tsp kosher salt

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a shallow baking dish mix together the orange zest, oil, orange juice chili flakes, salt and black pepper. 3. Add the tilapia fillets and coat with the mixture generously. 4. Cook everything in the oven for about 10-12 minutes. 5. Meanwhile for salsa in a bowl, mix together all the ingredients. 6. Serve the tilapia fillets with a topping of the mango salsa.

32

Citrus Tilapia with Wonderful Mango Salsa

Vibrant

Mango Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 12 Calories 319 kcal Fat 20.2 g Cholesterol 34.2g Sodium 3.4 g Carbohydrates 0 mg Protein 205 mg

Ingredients 1/2 C. sugar 3/4 C. canola oil 1 tsp salt 1/4 C. balsamic vinegar 8 C. mixed salad greens 2 C. sweetened dried cranberries 1/2 lb. fresh strawberries, quartered

1 mango - peeled, seeded, and cubed 1/2 C. chopped onion 1 C. slivered almonds

Directions 1. 2. 3. 4.

In a small bowl, add the sugar, salt, oil and vinegar and beat well. In a serving bowl, mix together all the ingredients except the almonds. Pour the vinaigrette and toss to coat well. Serve with a topping of the almonds.

Vibrant Mango Salad

33

TEMPTING

Tilapia & Mango Plate

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 4 Calories 211 kcal Fat 8.7 g Carbohydrates 9.5g Protein 23.7 g Cholesterol 41 mg Sodium 691 mg

Ingredients 1 mango - peeled and diced 1/4 C. chopped red onion 1 serrano chili, minced 1/2 C. cilantro leaves, chopped 2 tbsp lime juice 1/2 tsp salt 2 tbsp olive oil, divided

1 tbsp curry powder 1 tbsp garlic pepper seasoning 4 fresh tilapia fillets

Directions 1. For the mango salsa, in a bowl, mix together the mango, red onion, Serrano chili, cilantro, lime juice and salt. 2. Rub the tilapia fillets with the garlic pepper and curry powder evenly. 3. Drizzle with 1 tbsp of the oil. 4. In a large skillet, heat the remaining oil on medium-high heat sear the fish fillets for about 3 minutes per side. 5. Serve the tilapia fillets with a topping of the mango salsa.

34

Tempting Tilapia & Mango Plate

Award-winning Salmon

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 438 kcal Fat 28.2 g Carbohydrates 17.7g Protein 29 g Cholesterol 98 mg Sodium 255 mg

Ingredients 2 tbsp olive oil 4 (4 oz.) fillets salmon 4 oz. Brie cheese, sliced 1 tsp butter

2 mangos - peeled, seeded, and diced

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a large oven proof skillet, heat the oil on medium-high heat and sear the salmon for about 4 minutes per side. 3. Place the cheese over the salmon fillets evenly. 4. Cover the skillet and transfer into the oven. 5. Cook everything in the oven for about 15 minutes. 6. Meanwhile in a pan, melt the butter on medium heat and cook the mangoes for about 15 minutes. 7. Serve the salmon with a topping of the cooked mango.

Award-winning Salmon

35

SUCCULENT

Mango Soup

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 3 Calories 319 kcal Fat 14.4 g Cholesterol 49.2g Sodium 4.7 g Carbohydrates 45 mg Protein 53 mg

Ingredients 2 mango - peeled, seeded, and cubed 1/4 C. white sugar 1 lemon, zested and juiced

1 1/2 C. half-and-half

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Serve chilled. 3.  

36

Succulent Mango Soup

Scrumptious

Mango Bars

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 20 Calories 247 kcal Fat 14.1 g Carbohydrates 28.8g Protein 2.4 g Cholesterol 37 mg Sodium 99 mg

Ingredients 1 1/2 C. butter 1/2 C. white sugar 3 C. sifted all-purpose flour 4 C. sliced mango 1/4 C. white sugar

1/4 C. all-purpose flour 1 1/2 tsp ground cinnamon 1 pinch ground nutmeg

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. In a large bowl, add the 1/2 C. of the sugar and butter and beat till creamy. Add the 3 C. of the flour and mix till well combined. In the bottom of a 13x9-inch baking dish, place half of the flour mixture and press to smooth. 5. In another bowl, mix together the remaining ingredients and place over the flour mixture evenly. 6. Top with the remaining flour mixture and cook everything in the oven for about 1 hour.

Scrumptious Mango Bars

37

MANGO CURRY

Indian Style

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 323 kcal Fat 21.6 g Carbohydrates 19.1g Protein 17.7 g Cholesterol 0 mg Sodium 175 mg

Ingredients 1 tbsp sesame oil 5 cloves garlic, minced 1 tbsp minced ginger 1 firm mango, peeled and sliced 3 tbsp yellow curry powder 2 tbsp chopped cilantro 1 (14 oz.) can light coconut milk

1 (14 oz.) package extra firm tofu, cubed 1/4 tsp salt and pepper to taste

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the ginger and garlic for about 1-2 minutes. 2. Add the mango and cook for about 1 minute. 3. Stir in the cilantro and curry powder and cook for about 1 minute. 4. Stir in the coconut milk and bring to a simmer. 5. Stir in the tofu, salt and black pepper and simmer, stirring occasionally for about 5 minutes.

40

Mango Curry Indian Style

Comforting

Mango Cobbler

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 12 Calories 384 kcal Fat 8.5 g Carbohydrates 76.1g Protein 3.4 g Cholesterol 22 mg Sodium 277 mg

Ingredients

Directions

Mangos: 8 mangoes - peeled, seeded, and sliced 2 C. water 1/2 C. white sugar Batter: 2 C. white sugar 1/2 C. butter, softened 2 C. all-purpose flour 4 tsp baking powder 1/4 tsp salt 1 C. milk 1 tbsp vanilla extract

1. Set your oven to 375 degrees F before doing anything else. 2. In a pan, mix together the mangoes, 1/2 C. of the sugar and water on medium heat and simmer for about 5-6 minutes, stirring occasionally. 3. Drain the syrup from the mangoes, reserving in a bowl. 4. In a bowl, add the butter and 2 C. of the sugar and beat till creamy. 5. In another bowl mix together the flour, baking powder and salt. 6. Slowly, add the flour mixture and milk into the butter mixture and mix well. 7. Add the vanilla extract and mix till well combined. 8. Transfer the mixture into a 13x9-inch baking dish evenly and top with the mango slices. 9. Place bout 2 C. of the reserved syrup over the mangoes evenly and cook everything in the oven for about 40-45 minutes.

Comforting Mango Cobbler

41

TROPICAL

Vegetarian Papaya Soup

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 4 Calories 221 kcal Fat 13.8 g Carbohydrates 16.7g Protein 11.5 g Cholesterol 0 mg Sodium 330 mg

Ingredients

Directions

2 tbsp coconut oil 1 small onion, chopped 3/4 C. red bell pepper, chopped 6 fresh chives, chopped 3 cloves garlic, minced 1 tbsp chopped fresh rosemary 3 fresh sage leaves, chopped 2 tsp thinly sliced fresh ginger 1 small hot chili pepper (optional) 1 (14 oz.) package firm tofu, drained and cut into 3/4-inch cubes salt to taste 2 tbsp vegetarian Worcestershire sauce 1/2 tsp lime juice 6 C. water 3 cubes vegetable bouillon 1 small green papaya, peeled and cut into chunks 1 bunch fresh spinach, trimmed 1 tbsp fried onions

1. In a soup pan, melt the coconut oil on medium heat and sauté the onion, red bell pepper, chives, garlic, rosemary, sage, ginger and chili pepper for about 1 minute. 2. Add the tofu and cook for about 6 minutes, stirring after every 2 minutes. 3. Stir in the salt, Worcestershire sauce and lime juice. 4. In a bowl, add the water and bouillon and mix till dissolved. 5. Place the bouillon mixture over the tofu mixture and bring to a simmer. 6. Add the papaya and simmer, covered loosely for about 20 minutes. 7. Remove from the heat and immediately, stir in the spinach. 8. Keep aside, covered for about 2-3 minutes. 9. Serve the soup hot with a topping of the fried onions.

42

Tropical Vegetarian Papaya Soup

Caribbean

Spicy Mango Papaya Salsa

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 4 Calories 35 kcal Fat 0.2 g Carbohydrates 9g Protein 0.7 g Cholesterol 0 mg Sodium 2 mg

Ingredients 1/2 small ripe mango, peeled and cubed 1/2 small papaya, peeled, seeded and cubed 1/2 small onion, diced 1 clove garlic, minced 1 fresh jalapeno pepper, seeded and diced 1/4 red bell pepper, diced

1/4 orange bell pepper, diced 1 lime, juiced salt and freshly ground black pepper to taste

Directions 1. In a large bowl, mix together the mango, papaya, onion, garlic, jalapeño pepper, bell peppers, lime juice, salt and pepper. 2. Serve immediately.

Caribbean Spicy Mango Papaya Salsa

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WONDERFUL

Papaya Boats

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 190 kcal Fat 5.3 g Carbohydrates 33.4g Protein 5.7 g Cholesterol 1 mg Sodium 52 mg

Ingredients 1 C. fat-free plain yogurt 1/4 C. walnuts 1/4 C. raisins 1 C. chopped fresh strawberries

2 medium papayas, cut in half lengthwise and seeded 2 tbsp honey

Directions 1. 2. 3. 4.

44

In a bowl, mix together the yogurt, walnuts and raisins. Gently, fold in the strawberries. Divide the mixture into the centers of the papaya halves evenly. Serve with a drizzling of the honey.

Wonderful Papaya Boats

Avocado

Papaya Salsa

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 77 kcal Fat 3.9 g Carbohydrates 11g Protein 1.1 g Cholesterol 0 mg Sodium 5 mg

Ingredients 1 mango - peeled, seeded and diced 1 papaya - peeled, seeded and diced 1 large red bell pepper, seeded and diced 1 avocado - peeled, pitted and diced 1/2 sweet onion, peeled and diced

2 tbsp chopped fresh cilantro 2 tbsp balsamic vinegar salt and pepper to taste

Directions 1. In a bowl, mix together the mango, papaya, red bell pepper, avocado, sweet onion, cilantro, balsamic vinegar, salt and pepper. 2. Refrigerate, covered to chill for at least 30 minutes before serving.

Avocado Papaya Salsa

45

ISLAND

Juice

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 61 kcal Fat 0.1 g Carbohydrates 15.4g Protein 0.5 g Cholesterol 0 mg Sodium 5 mg

Ingredients 1 C. sliced mango 1 C. diced, peeled papaya 1 C. orange juice 1/4 C. lime juice

1/4 C. white sugar 1 tsp grated orange zest 4 C. water

Directions 1. In a blender, place the mango and papaya and pulse till smooth. 2. Add the orange juice, lime juice, sugar, orange zest and water and pulse till well combined. 3. Serve over the crushed ice.

46

Island Juice

Papaya Salad

Mexican City Style

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 168 kcal Fat 5.1 g Carbohydrates 26.9g Protein 6.4 g Cholesterol 0 mg Sodium 313 mg

Ingredients Dressing: 1/4 C. chopped fresh cilantro 3 cloves garlic, minced, or more to taste 2 limes, juiced 2 tbsp olive oil 1 tbsp brown sugar 1 pinch chili powder salt to taste

Salad: 1 green papaya, peeled and shredded 2 C. cold cooked black beans 1 C. cold cooked corn 1 red bell pepper, cut into small dice

Directions 1. In a blender, add the cilantro, garlic, lime juice, olive oil, brown sugar, chili powder and salt and pulse till smooth. 2. In a large bowl, mix together the shredded papaya, black beans, corn and red bell pepper. 3. Add the dressing and toss to coat. 4. With a plastic wrap, cover the bowl and refrigerate for at least 30 minutes.

Papaya Salad Mexican City Style

47

WONDERFUL

Papaya Bowl

Prep Time: 10 mins Total Time: 1 hr 30 mins Servings per Recipe: 4 Calories 320 kcal Fat 21.1 g Carbohydrates 34.2g Protein 2.7 g Cholesterol 0 mg Sodium 17 mg

Ingredients 3/4 C. tapioca pearls 2 large papayas - halved lengthwise and seeded

1 (14 oz.) can coconut milk

Directions 1. In a pan of boiling water, add the tapioca pearls and reduce the heat to medium. 2. Simmer for about 5-7 minutes, stirring occasionally. 3. Drain well and transfer the tapioca into a large bowl of cold water. 4. After cooling, drain the tapioca and place into a pan of boiling water. 5. Stir in the tapioca and remove from the heat. 6. Again place on the stove and cook, stirring occasionally for about 5-7 minutes. 7. Drain well and transfer the tapioca into a large bowl of cold water. 8. In a small pan, add the coconut milk on medium heat. 9. Bring to a simmer and stir in the tapioca. 10. Remove from the heat and keep aside to cool completely. 11. Divide the tapioca in the papaya halves. 12. Refrigerator before serving.

50

Wonderful Papaya Bowl

Wednesday’s

Dinner (Chicken Breast and Rice)

Prep Time: 30 mins Total Time: 1 hr 50 mins Servings per Recipe: 4 Calories 872 kcal Fat 39.5 g Carbohydrates 95.7g Protein 31.9 g Cholesterol 65 mg Sodium 814 mg

Ingredients 4 skinless, boneless chicken breast halves 1 papaya, peeled, seeded and sliced 1 pinch ground cinnamon, or to taste 1/3 C. melted margarine 1 C. crushed buttery round crackers (such as Ritz(R)) 1 tbsp margarine 1 C. basmati rice 1 1/2 C. water 1 tbsp margarine 1 C. orange juice

1 (8 oz.) can crushed pineapple in its own juice 1 tbsp brown sugar 1/2 tsp ground cinnamon 1 tsp ground nutmeg 1 pinch cayenne pepper salt and ground black pepper to taste (optional)

Directions 1. Set your oven to 350 degrees F before doing anything else and line a baking sheet with the foil paper. 2. Place a chicken breast onto a smooth surface. 3. With a sharp boning or paring knife, cut a pocket in the chicken breast through a 2-inch slit in the side. 4. Repeat with the remaining chicken breasts. 5. Arrange the papaya slices into the pocket of each chicken breasts and sprinkle with cinnamon. 6. Coat all the chicken breast halves into the melted margarine, then rill into the cracker crumbs. 7. In a skillet, heat 1 tbsp of the margarine on medium-high heat and cook the chicken breasts for about 5 minutes per side. 8. Now, arrange the chicken breasts onto the prepared baking sheet. Wednesday’s Dinner

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9. Cook in the oven for about 20 minutes per side. 10. In a pan, add the rice and water on high heat and bring to a boil. 11. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 12. Meanwhile, melt the remaining 1 tbsp of the margarine in the same skillet used to brown the chicken on medium-high heat, scraping up any browned bits. 13. Stir in the orange juice, pineapple, brown sugar, 1/2 tsp of cinnamon, nutmeg, cayenne, salt and pepper. 14. Reduce heat to medium and simmer for about 30 minutes. 15. Reduce the heat to low and simmer till the sauce becomes thick. 16. Place the chicken breasts over the rice and serve with a topping of the pineapple sauce.

52

Scallop

Platter

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 223 kcal Fat 4.6 g Carbohydrates 15.8g Protein 29.6 g Cholesterol 68 mg Sodium 912 mg

Ingredients 1 small papaya - peeled, seeded and chopped 1 red bell pepper, chopped 1/2 red onion, chopped 2 tbsp fresh lime juice 1 tbsp chopped fresh cilantro 1 tsp minced jalapeno peppers 1 tsp salt

1 tbsp olive oil 2 tbsp all-purpose flour 1/8 tsp ground black pepper 1 lb. sea scallops

Directions 1. In a bowl, mix together the papaya, red pepper, jalapeño, onion, lime juice, cilantro and 1/4 tsp of the salt. 2. In a large sealable bag, mix together the flour, black pepper, and remaining 3/4 tsp of the salt. 3. Add the scallops, and shake to coat. 4. In a large skillet, heat the oil on medium heat and stir fry the scallops till golden. 5. Serve the scallops over the papaya sauce.

Scallop Platter

53

HEALTHY

Summer Tuna

Prep Time: 45 mins Total Time: 50 mins Servings per Recipe: 4 Calories 522 kcal Fat 32.4 g Carbohydrates 13.7g Protein 44.6 g Cholesterol 219 mg Sodium 124 mg

Ingredients 2 C. diced papaya 1/2 red onion, diced 1 red bell pepper, diced 1/4 C. chopped fresh cilantro 2 tbsp lime juice 1 clove garlic, minced 1/4 tsp hot chili paste

4 (6 oz.) tuna steaks 1/4 C. extra-virgin olive oil salt and pepper to taste 3 eggs 1/2 C. chopped macadamia nuts

Directions 1. In a bowl, add the papaya, onion, red pepper, cilantro, lime juice, garlic and hot chili paste and toss to combine. 2. Refrigerate before serving. 3. Set your outdoor grill for high heat and lightly, grease the grill grate. 4. Coat the tuna steaks with the olive oil and season with the salt and pepper. 5. In a shallow bowl, add the eggs and beat till smooth. 6. Dip the tuna steaks in the egg and let the excess egg to run off. 7. Roll the tuna steaks into the macadamia nuts. 8. Cook the tuna steaks on the grill for about 2 minutes per side. 9. Serve with the papaya salsa.

54

Healthy Summer Tuna

Morning Glory Muffins

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 20 Calories 105 kcal Fat 1.4 g Carbohydrates 22.2g Protein 4.1 g Cholesterol 28 mg Sodium 221 mg

Ingredients 2 1/2 C. whole wheat flour 1 C. oat bran 1 tsp salt 1 tsp baking soda 1 tsp baking powder 1/2 tsp ground cinnamon 1 1/2 C. grated and squeezed zucchini 1 1/2 C. mashed ripe papaya 1 C. grated carrot

1 C. unsweetened applesauce 1/3 C. honey 3 large eggs 2 tsp vanilla extract 2 lemons, zested 1 tsp lemon juice

Directions 1. Set your oven to 350 degrees F before doing anything else and grease and flour 20 cups of the muffin tins. 2. In a large bowl, mix together flour, oat bran, salt, baking soda, baking powder and cinnamon. 3. Make a large well in the center of the flour mixture. 4. Add zucchini, papaya, carrot, applesauce, honey, eggs, vanilla extract, lemon zest and lemon juice into the well and mix till well combined. 5. Transfer the mixture into the prepared muffin cups, about each 2/3 full. 6. Cook in the oven for about 18-20 minutes or till a toothpick inserted in the center comes out clean. 7. Remove from the oven and cool for about 5 minutes before turning out onto wire rack to cool completely.

Morning Glory Muffins

55

AFRICAN INSPIRED

Papayas Deep Fried

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 410.2 Fat 5.2g Cholesterol 10.6mg Sodium 73.2mg3 Carbohydrates 87.6g Protein 7.5g

Ingredients vegetable oil, for frying DUSTING MIXTURE 1 1/2 tsp ground cinnamon 1/4 tsp ground cardamom 1/4 C. sugar BATTER 1 C. cake flour salt, a pinch 1 tbsp sugar 1/2 C. whole milk

1 tbsp unsalted butter, melted 2 egg whites PAWPAW 2 ripe papayas, peeled, seeded and cut into chunks 1 1/2 tsp ground cardamom vanilla ice cream, for serving

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a pan, heat 2-inches deep vegetable oil to 350 degrees F. In a small bowl, mix together the cinnamon, cardamom and sugar and keep aside. In a large bowl, mix together the flour, salt and sugar. In another bowl, add the milk and melted butter and beat to combine. Add the milk mixture into the flour mixture and beat till smooth. In another small bowl, add the egg whites and beat till the stiff peaks form. Gently, fold the whipped egg whites into the flour mixture. Sprinkle the cardamom over the papaya chunks evenly and dip each chunk into the flour mixture. 9. Add the papaya chunks in batches in the hot oil and fry till crisp and golden. 10. Transfer the fried papaya chunks onto the paper towels lined plate to drain. 11. Immediately, dust the chunks with the cinnamon sugar mixture. 12. Serve the fried papaya chunks with the vanilla ice cream. 56

African Inspired Papayas Deep Fried

Tropical

Papaya and Ginger Pudding

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 8 Calories 258.1 Fat 5.2g Cholesterol 10.6mg Sodium 73.2mg3 Carbohydrates 87.6g Protein 7.5g

Ingredients 2 C. water 1 C. arborio rice 1 pinch salt 2 C. milk 1/4-1/2 C. sugar 1 tsp cinnamon

1 tbsp grated fresh ginger 1/2 C. raisins 1 C. dried shredded coconut 1 C. fresh papaya, diced

Directions 1. 2. 3. 4.

In a pan, add the water and bring to a boil. Add the rice and salt and reduce the heat to low. Cook for about 15 minutes. Add the milk and cook, uncovered till about 1/2 of the milk is absorbed, stirring occasionally. 5. Stir in 1/4 C. of the sugar, cinnamon, ginger and raisins and cook till the milk is absorbed. 6. Stir in the coconut and gently fold in the papaya. 7. Serve warm or cold.

Tropical Papaya and Ginger Pudding

57

MAHI-MAHI

Jamaican Style

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 934.9 Fat 51.1g Cholesterol 10.6mg Sodium 73.2mg3 Carbohydrates 87.6g Protein 7.5g

Ingredients

Directions

4 (8 oz.) Mahi Mahi fillets 2 tbsp canola oil Caribbean jerk seasoning TROPICAL FRUIT SALSA 1 C. fresh pineapple, diced 1 C. fresh mango, diced 1 C. fresh papaya, diced 1/4 C. finely chopped cilantro 1 tbsp grapefruit juice 1 tbsp white rum 1 scotch bonnet peppers 1/4 C. finely chopped red onion 1 -2 tsp honey 1 garlic clove, finely minced salt and pepper ADDITIONAL Ingredients 8 soft flour tortillas 2 avocados, thinly sliced with 1/2 lime, juice of 2 C. red cabbage, finely shredded 1 C. jicama, finely julienned 2 C. sour cream 1 tsp fresh lime juice 1 tsp fresh lime zest cilantro ( to garnish)

1. Set your grill for medium-high heat and lightly, grease the grill grate. 2. Coat the fish fillets with the canola oil and rub with the jerk rub seasoning. 3. Cook the fish fillets on grill for about 3-5 minutes per side. 4. For salsa in a bowl, mix together all the Ingredients. 5. For lime sour cream in a bowl, mix together the sour cream, lime juice and zest. 6. Warm the tortillas on grill. 7. Cut the fish fillets into the chunks. 8. Divide the fish into 8 warmed tortillas evenly. 9. Top each with fruit salsa, followed by a slice of avocado, shredded cabbage, jicama and lime sour cream. 10. Serve with a garnishing of the additional cilantro.

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Mahi-Mahi Jamaican Style

Saturday Night

Spicy Shrimp with Jasmine Rice and Papaya

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 4 Calories 903.1 Fat 3.8g Cholesterol 0.0mg Sodium 456.2mg Carbohydrates 201.3g Protein 14.4g

Ingredients 2 tsp canola oil, approximately 3 C. medium large frozen shrimp, peeled & deveined, thawed 2 C. fresh pineapple, peeled, and cut into large chunks 1 whole fresh papaya, peeled, halved and seeded, cut into large chunks 1 whole fresh mango, peeled, pit removed, and cut into chunks 1 1/3 C. orange juice, freshly squeezed 2-3 tsp lime juice 1/4 C. granulated sugar

3/4 tsp salt 1/4 C. white wine vinegar 4 tsp cornstarch 4 tbsp fresh flat leaf parsley, chopped, as garnish 4 -6 C. cooked white jasmine rice, freshly cooked

Directions 1. In a bowl, add the vinegar and cornstarch and beat till smooth. 2. In a large skillet, heat the oil on medium-high heat and stir fry the shrimp for about 5 minutes. 3. With a slotted spoon, transfer the shrimp into a bowl and keep aside. 4. In the same skillet, stir together the orange juice, lime juice, sugar, pineapple, papaya and mango. 5. Add the cornstarch mixture, stirring continuously and bring to a boil. 6. Cook, stirring continuously for about 1 minute. 7. Add the shrimp and cook for about 1 minute stirring continuously. 8. Immediately remove from the heat. 9. Place the shrimp mixture over the hot cooked rice and serve with a garnishing of the parsley. Saturday Night Spicy Shrimp with Jasmine Rice and Papaya

61

A PRESIDENTIAL

Lunch

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 211.2 Fat 5.9g Cholesterol 212.0mg Sodium 70.9mg2 Carbohydrates 34.1g Protein 9.1g

Ingredients lettuce leaf, washed and well dried 1 scoop low fat cottage cheese 4 rye crisps 1 hard-boiled egg, cut into wedges 1/4 fresh pineapple, diced

1/2 fresh peach, peeled and sliced 1/4 fresh papaya, peeled and sliced

Directions 1. 2. 3. 4.

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Arrange the lettuce leaf onto a plate. Place the cottage cheese in center and arrange the crackers around the edges. Place the egg and fruits around the outside of the cottage cheese in a circle. Serve immediately.

A Presidential Lunch

Homemade

Asian Plum Sauce

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 10 Calories 102 kcal Fat 0.1 g Carbohydrates 25.1g Protein 0.2 g Cholesterol 0 mg Sodium 11 mg

Ingredients 3/4 (16 oz.) jar plum jam 2 tbsp vinegar 1 tbsp brown sugar 1 tbsp dried minced onion 1 tsp crushed red pepper flakes 1 clove garlic, minced

1/2 tsp ground ginger

Directions 1. In a pan, mix together the jam, vinegar, brown sugar, dried onion, red pepper, garlic and ginger on medium heat and bring to a boil, stirring continuously. 2. Remove from the heat. 

Homemade Asian Plum Sauce

63

COUNTRYSIDE

Plum Crisp

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 6 Calories 414 kcal Fat 16.7 g Carbohydrates 64.7g Protein 4.3 g Cholesterol 72 mg Sodium 631 mg

Ingredients 12 plums, pitted and chopped 1 C. white sugar, divided 1 C. sifted all-purpose flour 1 1/2 tsp baking powder 1 tsp salt

1 beaten egg 1/2 C. melted butter

Directions 1. Set your oven to 350 degrees F before doing anything else and grease an 8x8-inch baking dish. 2. In the bottom of the prepared baking dish, arrange the chopped plums and sprinkle with 1/4 C. of the sugar. 3. In a bowl, mix together 3/4 C. of the white sugar, flour, baking powder and salt. 4. Add the beaten egg and mix till combined. 5. Place the flour mixture over the plums evenly and drizzle with the melted butter. 6. Cook in the oven for about 40 minutes. 

64

Countryside Plum Crisp

Potato

and Plum Dumplings

Prep Time: 1 hr 30 mins Total Time: 2 hrs 15 mins Servings per Recipe: 16 Calories 231 kcal Fat 4g Carbohydrates 44.6g Protein 5.3 g Cholesterol 19 mg Sodium 80 mg

Ingredients 3 tbsp butter 1 C. dry bread crumbs 4 large russet potatoes, peeled 1 tbsp butter 2 C. all-purpose flour 1 egg

1 pinch salt 16 Italian prune plums, pitted and left whole 16 tsp white sugar, divided

Directions 1. In a skillet, melt 3 tbsp of the butter on medium-low heat and stir fry the bread crumbs for about 2 minutes. 2. Remove from the heat and keep aside. 3. In a pan of water, add the potatoes on medium heat and boil for about 20-30 minutes. 4. Drain the potatoes and keep aside to cool for several minutes. 5. Through a potato ricer, squeeze the potatoes into a bowl. 6. Add 1 tbsp of the butter into the potatoes and let it melt. 7. Add the flour and mix till well combined. 8. Add the egg and salt and mix well. 9. Place the potato mixture onto a generously floured surface and knead for about 10 minutes. 10. Divide the dough into quarters and subdivide each quarter into fourths to make 16 portions. 11. Make a ball from each portion and roll the ball out on a floured surface to form a 3 1/2-inches circle. 12. Place a pitted plum in the center of each circle and place a tsp of sugar into each plum. 13. Roll and pinch the dough around the plum to seal. Potato and Plum Dumplings

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14. In a pan, add the lightly salted water and bring to a boil on medium heat. 15. Add the dumplings into the boiling water and boil for about 5 minutes. 16. With a slotted spoon, gently remove the dumplings and roll in the toasted bread crumbs.

66

Easy

Homemade Plum Cake

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 12 Calories 522 kcal Fat 20.1 g Carbohydrates 80.9g Protein 6.8 g Cholesterol 82 mg Sodium 337 mg

Ingredients 7 C. pitted and quartered plums 2/3 C. butter, softened 1 1/2 C. white sugar 2 eggs 3 C. sifted all-purpose flour 1 tbsp baking powder 1/2 tsp salt 2 C. milk 2 tsp vanilla extract

1 C. white sugar 1/2 C. butter, softened 1/4 C. all-purpose flour 1 tsp cinnamon

Directions 1. Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. 2. Arrange the plums into the bottom of the prepared baking dish. 3. In a large bowl, add 2/3 C. of the butter, 1 1/2 C. of the white sugar and mix till a smooth and creamy mixture forms. 4. Add the eggs, one at a time, beating continuously. 5. Stir in 3 C. of the flour, baking powder and salt. 6. Add the milk and vanilla extract and mix till a smooth mixture forms. 7. Place the mixture over the plums evenly. 8. In a bowl, add 1 C. of the sugar, 1/2 C. of the butter, 1/4 C. of the flour and cinnamon and mix till a crumbly topping forms. 9. Spread the topping over the mixture. 10. Cook in the oven for about 45-50 minutes or till a toothpick inserted in the center comes out clean.

Easy Homemade Plum Cake

67

CINNAMON CLOVE

and Plum Bread

Prep Time: 10 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 510 kcal Fat 26.2 g Carbohydrates 66.7g Protein 5.3 g Cholesterol 46 mg Sodium 170 mg

Ingredients 1 C. vegetable oil 3 eggs 2 (6 oz.) jars plum baby food 2 C. white sugar 1 tsp red food coloring 2 C. all-purpose flour 1 tsp ground cloves 1 tsp ground cinnamon

1/2 tsp ground nutmeg 1/2 tsp salt 1/2 tsp baking soda 1 C. chopped walnuts 1 C. confectioners' sugar 2 1/2 tbsp lemon juice

Directions 1. Set your oven to 350 degrees F before doing anything else and grease and flour bundt pan. 2. In a large bowl, mix together the vegetable oil, white sugar, eggs, baby food and food coloring. 3. In another bowl, mix together flour, cloves, cinnamon, nutmeg, salt, baking soda and nuts. 4. Add the egg mixture into the flour mixture and mix till well combined. 5. Transfer the mixture into the prepared bundt pan. 6. Cook in the oven for about 50-60 minutes or till a toothpick inserted in the center comes out clean. 7. Remove from the oven and cool for about 10 minutes before turning out onto wire rack to cool. 8. In a bowl, mix together the confectioner's sugar and lemon juice. 9. Brush the top of hot cake with the lemon mixture.

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Cinnamon Clove and Plum Bread

German

Plum Cake (Kuchen)

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 12 Calories 232 kcal Fat 5.6 g Carbohydrates 43.5g Protein 3.1 g Cholesterol 31 mg Sodium 153 mg

Ingredients Batter: 1/2 C. white sugar 2 tbsp margarine 2 eggs, beaten 1 C. all-purpose flour 1 tsp baking powder 1/4 tsp salt 1 tsp vanilla extract 10 Italian plums, halved and pitted

Topping: 1 C. white sugar 1/2 C. all-purpose flour 3 tbsp margarine, melted 1/2 tsp ground cinnamon

Directions 1. Set your oven to 375 degrees F before doing anything else and grease and flour an 11x7inch baking dish. 2. In a bowl, add 1/2 C. of the sugar and 2 tbsp of the margarine and with an electric mixer, beat till smooth and creamy. 3. Add the eggs, 1 C. of flour, baking powder and salt and vanilla and mix till well combined. 4. Transfer the mixture into the prepared baking dish and top with the plums, skin sidedown. 5. In a bowl, add 1 C. of the sugar, 1/2 C. of the flour, 3 tbsp of the margarine and cinnamon and mix till a crumbly mixture forms. 6. Place the crumbly mixture over the plums. 7. Cook in the oven for about 35 minutes.

German Plum Cake

71

A VERY

Light Flan

Prep Time: 15 mins Total Time: 3 hrs 50 mins Servings per Recipe: 5 Calories 148 kcal Fat 2.1 g Carbohydrates 30.6g Protein 3.4 g Cholesterol 7 mg Sodium 30 mg

Ingredients 2 C. plums, pitted and sliced 1 tbsp water (optional) 1 (.25 oz.) package unflavored pectin 1/2 C. hot water 1/2 C. white sugar

2 tbsp lemon juice 1/2 C. evaporated milk

Directions 1. In a pan, add the plums on medium-low heat and simmer, covered for about 5-10 minutes, stirring occasionally. 2. If the mixture becomes too thick or starts to burn, add a tbsp of water. 3. Remove from the heat and keep aside to cool. 4. In a bowl, add the pectin and 1/2 C. of the hot water and stir to dissolve. 5. Add the cooled plums, sugar and lemon juice and mix till the pectin and sugar are dissolved. 6. Refrigerate to chill for about 30 minutes. 7. In a bowl, add the evaporated milk and with an electric mixer, beat till thick. 8. Gently, add the whipped milk into the plum mixture and with electric mixer beat till fluffy and well combined. 9. Refrigerate to chill for at least 3 hours before serving.

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A Very Light Flan

Plum

Jelly 101

Prep Time: 30 mins Total Time: 2 hrs 50 mins Servings per Recipe: 128 Calories 48 kcal Fat 0g Carbohydrates 12.4g Protein 0g Cholesterol 1 mg Sodium 1 mg

Ingredients 4 1/2 C. pitted, chopped plums 1/2 C. water 7 1/2 C. white sugar 1/2 tsp butter (optional)

1 (1.75 oz.) package powdered fruit pectin 8 half-pint canning jars with lids and rings

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

In a large pan, add the plums and water and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 5 minutes. Stir in the sugar, then add the butter to reduce the foaming. Bring them to a full, rolling boil over high heat, stirring continuously. Immediately, stir in the pectin and bring to a full boil. Boil for about 1 minute, stirring continuously. Remove from the heat and skim off and discard any foam. Sterilize the jars and lids in boiling water for at least 5 minutes. Place the plum jam into the hot, sterilized jars, filling the jars to within 1/8-inch of the top. Run a knife around the insides of the jars to remove any air bubbles. 10. With a moist paper towel, wipe the rims of the jars to remove any food residue. 11. Top with lids and screw on rings. 12. Place a rack in the bottom of a large pan and fill halfway with the water and bring to a boil on high heat. 13. With a holder carefully, lower the jars into the pan, leave a 2-inch space between the jars. Bring the water to a full boil and process, covered for about 10 minutes. 14. Remove the jars from the pan and place onto a wood surface, several inches apart to cool. 15. After cooling, press the top of each lid with a finger, ensuring that the seal is tight. 16. Store in a cool, dark area. Refrigerate opened jars for up to 3 weeks. Plum Jelly 101

73

HOW TO

Make Tapioca Pudding

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 468 kcal Fat 13 g Carbohydrates 86.1g Protein 5.1 g Cholesterol 2 mg Sodium 641 mg

Ingredients 12 plums, pitted and halved 1 C. white sugar 1/2 C. water 2 tbsp tapioca 1/2 tsp ground cinnamon

2 1/4 C. all-purpose baking mix 3 tbsp white sugar 2/3 C. milk 3 tbsp margarine, melted

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a 2 quart baking dish, mix together the plums, 1 C. of the sugar, water, tapioca and cinnamon. 3. Cook in the oven for about 25 minutes. 4. Now, set the oven temperature to 450 degrees F. 5. In a bowl, add the baking mix, 3 tbsp of the sugar, milk and melted margarine and mix till a biscuit dough forms. 6. With spoonfuls, place the mixture over the plum mixture. 7. Cook in the oven for about 10 minutes. 8. Remove from the oven and keep aside to cool slightly before serving.

74

How to Make Tapioca Pudding

Rustic Pie

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 685 kcal Fat 24.9 g Carbohydrates 109.1g Protein 9.5 g Cholesterol 99 mg Sodium 424 mg

Ingredients 3 C. all-purpose flour 3/4 C. white sugar 2 1/2 tsp baking powder 1/8 tsp salt 2/3 C. butter 2 eggs 1 tsp vanilla extract 3 tbsp milk 1/2 tsp lemon zest 1/2 C. all-purpose flour 1/4 C. packed brown sugar 1/2 tsp ground cinnamon

1/4 tsp salt 1/3 C. chopped hazelnuts 1 tsp lemon zest 3 tbsp butter 5 C. plums, pitted and sliced 1 C. white sugar 1/4 C. all-purpose flour 1 tsp ground cinnamon 1/2 tsp ground nutmeg

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. For crust in a large bowl, mix together 3 C. of the flour, 3/4 C. of the white sugar, baking powder and 1/8 tsp of the salt. 3. With a pastry cutter, cut in 2/3 C. butter till pieces are the size of small peas. 4. Add the eggs, vanilla extract, milk and lemon zest and mix till just combined. 5. Refrigerate the dough till serving. 6. For streusel topping in a bowl mix together 1/2 C. of the flour, brown sugar, 1/2 tsp of the cinnamon, 1/4 tsp of the salt, chopped nuts and grated lemon zest. 7. Add the butter and with the fingers, mix till all the Ingredients are well combined. 8. For fruit filling in a large bowl, add the pitted and sliced fruit. 9. In a small bowl, mix together the remaining sugar, flour, cinnamon, and nutmeg. 10. Place the sugar mixture over the fruit and stir gently until all fruit is evenly coated. Rustic Pie

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11. Roll out pie crust and arrange in a 9-inch pie pan. 12. Trim and flute the edges. 13. Place the fruit filling over the crust and top with the streusel topping evenly. 14. Cook in the oven for about 45-55 minutes. 15. Serve warm or at room temperature.

76

Moist

Homemade Plum Lemon Cake

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 12 Calories 164 kcal Fat 9.1 g Carbohydrates 18.4g Protein 2.9 g Cholesterol 67 mg Sodium 93 mg

Ingredients 3 eggs, whites and yolks separated 1/2 C. butter, softened 1/2 C. white sugar 1 tsp lemon zest 1 C. all-purpose flour

1/2 tsp baking powder 1 1/4 C. plums, pitted and sliced

Directions 1. Set your oven to 375 degrees F before doing anything else and grease and flour a 9-inch tube pan. 2. In a small bowl, add the egg whites and beat till stiff peaks form. 3. In a large bowl, add the butter and sugar and beat till creamy and smooth. 4. Add the egg yolks and lemon zest and beat to combine. 5. In another bowl, mix together the flour and baking powder. 6. Add the flour mixture into the butter mixture and mix to combine. 7. Gently fold in the egg whites. 8. Transfer the mixture into the prepared pan evenly and top with the plums, skin side down, attractively. 9. Cook in the oven for about 40 minutes or till a toothpick inserted in the center comes out clean. 10. Remove from the oven and cool for about 10 minutes before turning out onto wire rack to cool completely.

Moist Homemade Plum Lemon Cake

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TRADITIONAL

French Dessert

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 186 kcal Fat 3.1 g Carbohydrates 34.9g Protein 5.6 g Cholesterol 73 mg Sodium 63 mg

Ingredients 6 tbsp white sugar, divided 14 Italian prune plums, halved and pitted 3 eggs 1 1/3 C. milk 2/3 C. all-purpose flour 1 1/2 tsp grated lemon zest

2 tsp vanilla 1 pinch salt 1/2 tsp ground cinnamon 2 tbsp confectioners' sugar

Directions 1. Set your oven to 375 degrees F before doing anything else and butter a 10-inch pie plate, then sprinkle 1 tbsp of the sugar over the bottom. 2. In the bottom of the prepared pan, place the plum halves evenly, cut side down and sprinkle with 2 tbsp of the sugar. 3. In a blender, add the remaining 3 tbsp of the sugar, eggs, milk, flour, lemon zest, cinnamon, vanilla and salt and pulse till smooth. 4. Place the pureed mixture over the plum evenly. 5. Cook in the oven for about 50-60 minute. 6. Remove from the oven and keep aside for about 5 minutes before slicing. 7. Dust with the confectioner's sugar before serving.

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Traditional French Dessert

Jalapeno

Plum Chipotle Sauce

Prep Time: 1 hr Total Time: 4 hrs 40 mins Servings per Recipe: 128 Calories 50 kcal Fat 0.1 g Carbohydrates 12.5g Protein 0.2 g Cholesterol 0 mg Sodium 179 mg

Ingredients 5 quarts very ripe plums, pitted 4 cloves garlic, pressed 1 onion, finely chopped 6 C. white sugar 1/2 C. apple cider vinegar 2 tbsp Southwest chipotle seasoning 1 tbsp roasted garlic seasoning

1 jalapeno pepper, finely chopped (remove seeds for milder flavor if desired) 7 tsp salt 1 tsp liquid smoke flavoring (optional) 8 half-pint canning jars with lids and rings

Directions 1. Arrange a colander over a large bowl. 2. Place the plums in the colander and with gloved hands, squeeze the plums in the colander, forcing the juice through the holes of the colander. 3. Discard the spent pulp, and repeat to produce 8 C. of the plum juice. 4. In a small pan, add 3/4 C. of the plum juice, garlic and onion on medium heat and bring to a boil. 5. Reduce the heat to medium-low and simmer for about 5 minutes. 6. In a large pan, add the juice-onion mixture with the remaining 7 1/2 C. of plum juice, sugar, apple cider vinegar, Southwest chipotle seasoning, roasted garlic seasoning, jalapeño pepper, salt and liquid smoke flavoring and stir till the sugar is dissolved. 7. Bring to a boil on medium heat. 8. Reduce heat to a simmer and cook for about 1 1/2 hours, stirring occasionally. 9. Sterilize the jars and lids in boiling water for at least 5 minutes. 10. Place the sauce into the hot, sterilized jars, filling the jars to within 1/4-inch of the top. 11. Run a knife around the insides of the jars to remove any air bubbles. 12. With a moist paper towel, wipe the rims of the jars to remove any food residue. 13. Top with the lids and screw on rings. Jalapeno Plum Chipotle Sauce

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14. Place a rack in the bottom of a large pan and fill halfway with the water. 15. Bring to a boil on high heat. 16. With a holder carefully, lower the jars into the pan, leaving a 2-inch space between the jars. 17. Bring the water to a full boil and process, covered for about 10 minutes. 18. Remove the jars from the pan and place onto a wood surface, several inches apart to cool. 19. After cooling, press the top of each lid with a finger, ensuring that the seal is tight. 20. Store in a cool, dark area.

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Persian Inspired

Cardamom and Plum Jam

Prep Time: 5 hrs 30 mins Total Time: 7 hrs 30 mins Servings per Recipe: 100 Calories 42 kcal Fat 0.1 g Carbohydrates 10.7g Protein 0.2 g Cholesterol 1 mg Sodium 1 mg

Ingredients 5 lb. fresh Damask plums 1 C. water 12 whole cardamom pods

4 C. white sugar 1/4 tsp butter

Directions 1. Rinse the plum and remove the stems. 2. In a thick-bottomed and deep pan, add the plums, water and cardamom pods and bring them to a gentle boil on medium heat. 3. Reduce the heat to low and simmer, uncovered for about 1 1/2 hours. 4. Remove from the heat and keep aside to cool. 5. Place the plums in a colander and with your hands, press the cooled plums to extract the juice in a large bowl. 6. Pick up the pit-and-fruit slurry in the colander by small handfuls and squeeze the plum pulp and skins gently into the bowl with the syrup. 7. Return the plum juice in the pan with the sugar and butter on very low heat. 8. Simmer for about 4 hours. 9. Place the hot jam into hot, sterile jars. 10. Wipe the rims clean and place sterile lids on, then tighten the screw caps. 11. Keep the jars in room temperature to cool.

Persian Inspired Cardamom and Plum Jam

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