Walnut Liquor

Ingredients for approximately 4 liters (4 quarts):
- 3.5 liters of red wine
- 1 kg. of sugar
- 0.5 liters of fruit alcohol
- 1 orange
- 12 green walnuts
Recipe:
• Cut the nuts into pieces.
• Wash the orange and cut it (with peel) into pieces.
• Put all the ingredients into a large jar.
• Leave for 6 weeks, shaking or swirling the jar daily.
• Filter and bottle the juice.
To make larger or smaller quantities, one can multiply or divide the ingredients. I
happen to have a 15 liter jar, so I multiply all the ingredients by 3 to provide a
good fit.
Fruit alcohol is widely available in most large food stores (supermarkets). It is a
clear alcohol without much taste, which enables it to absorb the taste of the fruit.
There are several different brands in France, but they all come in a 1 liter bottle
with a simple label along the lines of "Alcool pour fruits". They are available in the
alcohol section of the store and typically have 36% or 40% alcohol.
Since the recipe includes the peel of the orange, my personal preference is to try to
use an organic orange (to avoid traces of pesticides).
If you don't have a walnut tree, you can try the local forest or ask a neighbour. The
walnuts should be green on the outside (typically around the end of June).
I can never remember to shake the jar daily. I'm doing well if I remember once a
week. However, having following this recipe several times and always had a good
result, this step doesn't seem to important. I've also left the mixture for far longer
than 40 days (up to a year) with no problem, so it seems 40 days is a minimum but
it is OK to leave it longer.
After the juice is bottled, the taste improves if one leaves it for several months
before drinking. One should store it in the same place as ordinary wine is kept, as
the ideal storage conditions for Vin de Noix are the same as for ordinary wine. I
find it keeps well for several years.

Peach Liquor

Ingredients for approximately 5 liters (5
quarts):
- 1 litre freshly pressed peach juice
- 2 litre of alcohol 45º (d'eau de vie)
- 1 kg of sugar
- 1 vanilla pod
- 1 glass jar 4 litre (4 quarts) or two 2-liter jars (2 2-quart
jars). Jar should be sterile (clean).
Recipe:
• Remove the pits from the peaches
• Cut peaches into cubes and extract the juice (1 litre)
• Mix the juice with 2 litre of alcohol in the jar, add the vanilla
pod, and close jar (the top should be air-tight)
• Leave the jar in the sun for 6 weeks
• After this filter the juice through some cotton
• For approx. 1.4 l of syrup mix 1 kg of sugar into 400 ml of
water and bring to a boil
• Leave it to boil until the syrup water has become completely
clear and little bubbles are rising to the top
• Let the syrup cool down completely
• Mix the two: 400 ml of syrup to 1 l of peach juice
• Fill the Crême de Peche into small bottles and close with a cork
• The Crême de Peche is ready to be mixed with wine or
champagne after another 2 months
Notes:
If you have syrup left over, mix with lemon juice, bring to a boil and
bottle. This is a marvellous and refreshing syrup drink for children
and adults alike.

Breadfruit

Breadfruit
Breadfruit, Artocarpus altilis, is a large tree that grows through out the
Pacific Islands. It has a fruit that is most commonly eaten as a starch or green
vegetable, but will also ripen to sweetness. The history of this plant is famous
due to it’s association with the mutiny on the Bounty.
It is an attractive tree with shiny, deeply lobed leaves. Many varieties
are found in the Pacific and leaf shapes vary considerably amongst them. The
fruit shapes and sizes are variable as well, ranging from round to oblong and
weighing between 2-10 pounds. Some types have seeds, although these are
uncommon and not preferred for food.
Most breadfruit plants are propagated from root suckers. These sprout
at a considerable distance from the tree trunk. They are cut about 9 inches
long when an inch in diameter. The cuttings require good care until well
established.
Fruits are harvested before fully ripened and used quickly as they
soften within days of being picked. Breadfruit may be substituted in the diet
for most tropical root crops, since they are all high in carbohydrate without
any fat. The fruit is always cooked before eating.
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 142 kcal 7 % Carbohydrate 37 Gm 12 %
Total Fat 0 Gm 0 % Iron 0.1 Mg 1 %
Saturated Fat 0 Gm 0 % Calcium 26 Mg 3 %
Cholesterol 0 Mg 0 % Vitamin A 102 IU 2 %
Sodium 6 Gm 0 % Vitamin C 10.2 Mg 17 %
Protein 0 Gm 0 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of cooked breadfruit
Milk: 0 Veg: 0 Fruit: 0 Bread: 2 Meat: 1

Baked Cooking Banana and Fish

Baked Cooking Banana and Fish
4 ripe cooking bananas (Plantain)
8 pieces of fish
1 onion, sliced
4 tomatoes
1 cup coconut cream
1/4 teaspoon salt
Peel bananas and slice. Wrap the bananas and fish with the other
ingredients in 4 banana leaf packages. Place in a baking dish. Bake in a
moderate oven (180ºC or 350ºF) until the fish is tender (about 30 to 45
minutes).
Note: High in saturated fat. To reduce, replace up to half of coconut
cream with whole or low fat milk.

Banana Bread

Banana Bread
31/2 cups flour
3 teaspoons baking powder
1 teaspoon salt
1 teaspoon baking soda
2 cups mashed, ripe eating bananas
2 tablespoons lemon juice
3/4 cup butter
11/2 cups sugar
3 eggs
3/4 cup milk
Sift together flour, baking powder, salt, and baking soda. Set aside.
Mash bananas with a fork. Add lemon juice and mix. Be sure the bananas
are mashed well.
Cream together the butter or margarine and sugar, until they are well
mixed. Add eggs and beat thoroughly until light. Add the sifted ingredients
to the egg mixture in small amounts, adding a little of the milk each time.
Beat well after each addition. Fold in the banana mixture. Mix well.
Pour mixture into two greased loaf pans. Bake in a moderate oven
(180ºC or 250ºF) for about 1 hour. Cool and serve. Makes 2 loaves.
Variation: Instead of baking, this bread can also be steamed using the
following method: Start water boiling in a large pot with stones or shells in
the bottom. Grease 2 large clean tin cans. Pour bread mixture into cans, no
more than half full. Cover can tops with greaseproof paper or a leaf. Put the
cans in the pot, resting on the stones or shells. Cover the pot. Steam the
bread for a hour, or until a knife comes out dry after it is put into the bread.

Stuffed Green Bananas

Stuffed Green Bananas
6 green cooking bananas
8 oz. (225 g) raw minced meat
1 onion, chopped
1 egg, beaten
1/4 teaspoon salt
Without peeling, cut the bananas into halves along their length. Scoop
out the flesh with a spoon. Leave the peel boat-shaped. Grate the banana
flesh. Mix the mince, chopped onion, and salt with the grated banana flesh.
Add the beaten egg to bind the mixture. Put the mixture back into the banana
peels. Tie the halves together with string. Steam for 25 minutes or bake in a
moderate oven (180ºC or 350ºF) for 45 minutes.

Raspberry Liquor

Ingredients for approximately 2 liters (2
quarts):
- approx. 2 kg Raspberries
- approx. 1.5 litre of alcohol 45º (d'eau de vie)
- 1 kg of sugar
- 1 glass jar 4 litre (4 quarts) or two 2-liter jars (2 2-quart
jars). Jar should be sterile (clean)
Recipe:
• Put the unwashed berries into the jar
• Add alcohol until the berries are covered and close jar (the top
should be air-tight)
• Leave the jar in the sun for 6 weeks
• After this filter the juice through some cotton
• For approx. 1.4 l of syrup mix 1 kg of sugar into 400 ml of
water and bring to a boil
• Leave it to boil until the syrup water has become completely
clear and little bubbles are rising to the top
• Let the syrup cool down completely
• Mix the two: 400 ml of syrup to 1 l of raspberry juice
• Fill the Crême de Framboise into small bottles and close with a
cork
• The Crême de Raspberry is ready to be mixed with wine or
champagne after another 2 months
Notes:
If you have syrup left over, mix with lemon juice, bring to a boil and
bottle. This is a marvellous and refreshing syrup drink for children
and adults alike.

Banana Catsup

Banana Catsup
6 ripe cooking bananas
2 medium onions, finely chopped
2 small hot peppers, finely chopped
1 teaspoon salt
1 cup vinegar
1 cup sugar
1 tablespoon cinnamon
1 tablespoon allspice
1 piece clove
red food coloring
water as needed
Boil bananas until soft, to mash easily. Peel and mash to a soft puree
(or puree in a blender). Combine mashed bananas which should measure
about 2 cups, minced onions, hot peppers, salt, and spicy vinegar syrup.
Heat carefully while stirring to prevent scorching until onions soften. Add
measured amounts of red food coloring.
Blend in a blender for a smooth catsup or use a grinder. The puree
may be passed through a grinder 2 or 3 times to get a smooth catsup. If
catsup gets too thick, add small amounts of water.
Heat catsup to simmering point and pack hot into sterilized bottles to
½ inch headspace. Seal partially. Pasteurize the catsup by immersing in a
water bath with boiling water (212ºF) for 5 minutes.

Lorraine’s Gollai Apan Aga (Candied Banana with Coconut Milk)

Lorraine’s Gollai Apan Aga
(Candied Banana with Coconut Milk)
12 ripe cooking bananas
21/2 cups coconut milk
2 tablespoons sugar
1/4 teaspoon salt
Peel bananas and slice in half lengthwise. Add coconut milk, sugar
and salt to bananas and bring to a rolling boil for 5 minutes. Reduce heat to
simmer for 20 minutes or until liquid evaporates to only about 1/2 cup.
Remove from heat. Serve hot, or cold as desert.
Note: High in saturated fat. To reduce, replace up to half of coconut
milk with whole or low fat milk.

Bananas in Coconut Cream

Bananas in Coconut Cream
6 ripe cooking bananas
1 cup grated coconut
1 cup coconut cream
3 tablespoons sugar (optional)
Peel bananas and cut in half along their length. Coat with grated
coconut. Place in baking dish. Sprinkle with sugar, if desired. Cover with
coconut cream. Bake in a moderate oven (180ºC or 350ºF) for 20 to 30
minutes. Serve hot.
Note: High in saturated fat. To reduce, replace up to half of coconut
milk with whole or low fat milk.

Banana Flower Soup

Banana Flower Soup
2 cooking banana flowers
1 cup shelled shrimp or prawns
1 onion, sliced
4 tablespoons oil
2 cups water
4 cloves garlic, chopped (optional)
lemon and salt to taste
Remove the tough covering of the flower. Slice across into thin pieces.
Squeeze with salt and rinse. Set aside. Mix the shrimp or prawns with the
sliced onion and lemon juice. Fry the garlic in the oil. Add the shrimp
mixture. Add the water and continue cooking. Add the flowers. Turn over
constantly until tender. Season with salt. Serve hot.

Madoja (Banana Fritters)

Madoja
(Banana Fritters)
4 ripe cooking bananas
1/2 cup all-purpose flour
1/2 cup achoti water* (from 2 tablespoons achoti seeds)
2 tablespoons sugar
oil for frying
Peel bananas, slice diagonally into pieces 3/8 inch thick. If preferred,
they may be sliced lengthwise into 3/8 inch slices or cut into quarters. Make a
smooth batter of the flour, sugar and achoti water. Dip the pieces of bananas
in the batter and fry in hot oil, 2 inches deep in frying pan. Turn bananas
frequently. Fry until brown. Remove and drain on absorbent paper. Serve hot
or cold for dessert or with tea or coffee. Banana fritters can be sprinkled with
sugar or dipped in syrup.
* 1/2 cup evaporated milk may be substituted for achoti water.
Note: High in fat due to deep fat frying.

Banana Flower Salad

Banana Flower Salad
3 cooking banana flowers
3 cooked crabs, meat removed
20 sweet potato leaves or kangkong or pumpkin tops
6 basil leaves
2 tablespoons of salt
Remove outer layer of banana flowers. Cut the rest into small onion
ring shapes. Wash banana flower in salt water and rinse. Add salt to boiling
water, add banana flower. Boil for 5 to 10 minutes. Rinse and set aside.
Prepare other vegetables as follows: Separate kangkong leaves from
stem. Cut stem into 2 inch to 3 inch long pieces. Do not chop sweet potato
leaves, pumpkin tops or kangkong leaves.
Boil more water, add kangkong stem. Boil for 5 minutes, add sweet
potato leaves, pumpkin tops and kangkong leaves. Boil for another 3 to 5
minutes. Remove from water to prevent nutrient loss and change of color.
Season cooked crab meat with basil leaves, onion and black pepper,
then add to the mixture.
Mix banana flower, green leafy vegetables and crab meat together.
Garnish with green onion and bell pepper or a little bit of carrot. Use
salad dressing if desired.

Banana Milk Drink

Banana Milk Drink
1 cup milk
1 ripe eating banana
Use fresh milk or prepare powdered milk by using 1 cup water to 4
tablespoons of milk powder. Mash banana thoroughly. Pour mashed banana
into milk and stir well. Serve in a glass.
Note: This is a good drink for babies and children. It is also a very
refreshing drink for sick people.

Banana Rice

Banana Rice
2 cups rice uncooked
12 ripe eating bananas
1/2 cup coconut cream
1/4 teaspoon salt
Clean rice. Peel and slice bananas. Put rice and bananas in a pot.
Add water to 5 cm (2 inches) above the rice and boil gently until cooked.
Grate coconut, add a little water, and squeeze out the cream. Add salt to
taste. When rice is cooked mix in the coconut cream. Serve hot or cold with
greens or other vegetables.

Banana Cooler

Banana Cooler
8 small ripe bananas
3 cups orange juice
1 medium-sized lemon
12 ice cubes, crushed
Slice bananas into blender. Add juices, cover and blend until bananas
are pureed. Add ice, blend until smooth. Serve immediately.

Cassis Liquor

Ingredients for approximately 2 liters (2
quarts):
- approx. 2 kg Black Currant berries (Cassis berries if
possible)
- approx. 1.5 litre of alcohol 45º (d'eau de vie)
- 1 kg of sugar
- 1 glass jar 4 litre (4 quarts) or two 2-liter jars (2 2-quart
jars). Jar should be sterile (clean)
Recipe:
• Strip berries from stems (do not wash the berries!)
• Put the berries into the jar
• Add alcohol until the berries are covered and close jar (the top
should be air-tight)
• Leave the jar in the sun for 6 weeks
• After this filter the juice through some cotton
• For approx. 1.4 l of syrup mix 1 kg of sugar into 400 ml of
water and bring to a boil
• Leave it to boil until the syrup water has become completely
clear and little bubbles are rising to the top
• Let the syrup cool down completely
• Mix the two: 400 ml of syrup to 1 l of cassis juice
• Fill the Crême de Cassis into small bottles and close with a cork
• The Crême de Cassis is ready to be mixed with wine or
champagne after another 2 months
Notes:
If you have syrup left over, mix with lemon juice, bring to a boil and
bottle. This is a marvellous and refreshing syrup drink for children
and adults alike.
Crême de Cassis is typically mixed with white wine or champagne to
make a delicious aperitif, click on Kir Recipe or Kir Royal Recipe.
For tips on making Liquors see How to make Liqueurs, Equipment
Required for Liquors, and Liquors: Top Tips.

Banana

Banana
Bananas are an excellent food source and also very interesting plants.
They are herbs, like grass and other soft stemmed plants. The plants grow
from an underground corm with a fibrous mat of roots. What may seem like a
tree trunk is actually the rolled up leaf stems.
The fruits of a banana are enclosed within the large red “bell” flower
which grows out of the center of the plant. As the flower petals open each
immature hand of the banana bunch is exposed. The time from first “shooting
the bunch” to harvest is about ninety days.
There are an incredible number of different types of bananas. Some
that are only eaten when cooked, may be called plantains. The most common
“Cavendish” or “Chiquita” types can be eaten when green as a starch, or
allowed to ripen as a dessert fruit. Other smaller types, commonly called
“apple” bananas or “ladyfingers” are most often eaten when sweet.
Green bananas are prepared in many of the same ways as tropical root
crops. They are a readily available source of carbohydrates for energy. Ripe
bananas have the same energy value as the green fruit except that it is in the
more digestible form of sugar. Sweet bananas are a delicious snack food and
can be used in baked items and meat dishes as well.
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 138 kcal 7 % Carbohydrate 35 Gm 12 %
Total Fat 1 Gm 2 % Iron 0.5 Mg 3 %
Saturated Fat 0 Gm 0 % Calcium 9 Mg 1 %
Cholesterol 0 Mg 0 % Vitamin A 60.5 IU 1 %
Sodium 2 Gm 0 % Vitamin C 13.7 Mg 23 %
Protein 2 Gm 4 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of banana
Milk: 0 Veg: 0 Fruit: 2 Bread: 0 Meat: 0

Dried Ripe Bananas

Dried Ripe Bananas
4-8 ripe eating bananas
Wash unpeeled bananas. Blanch 4 bananas at a time in a large
saucepan half filled with boiling water. Keep in boiling water for 3–5
minutes. Remove bananas to a bowl of tap water to cool completely. Peel
and slice lengthwise, place on an aluminum screen set on a tray. Dry in an
oven set at 200ºF and leave the oven door slightly open; or dry in a solar
dryer. The bananas are dry when they are slightly tough and chewy. Pack in
plastic bag fully and seal. Store in a clean jar in a cool, dry place.
Note: Source of concentrated sugar. Nutritional values similar to one
cup serving on the preceding table.

Mango Jam

Mango Jam
2 cups pulp of ripe mangoes
1 cup sugar
Clean mango fruits well. Scoop out pulp and pass through an aluminum
sieve. Combine mango pulp and sugar. Cook in a heavy aluminum pan, stirring
with a wooden spoon until jam mounds on the edge of the spoon.
Pour while hot in sterile jars and seal at once. If jam is to be stored for
more than 1 month, pasteurize by immersing hot filled jars in a kettle of boiling
water for 5 minutes.
Note: Avoid iron knives and other utensils during the preparation of this
jam to prevent discoloration that results in a dark colored product. Always
cook in small batches to prevent caramelization of sugar which also makes the
jam dark and lose its delicate flavor.

Mango Bread

Mango Bread
2 cups flour
1 cup mango, chopped fine
1 tablespoon baking powder
1/2 cup coconut milk
1 teaspoon lemon rind
3 eggs
1/3 cup whole milk
1/3 cup sugar
1/2 teaspoon salt
Combine flour, salt, baking powder and lemon rind. Mix sugar, milk,
coconut milk, eggs and mango together. Combine dry ingredients into bowl
of wet ingredients and mix them thoroughly. Pour mixture in bread pan and
make two loaves. Bake in oven, preheated to 375ºF for 45 minutes to 1 hour.
Use a tooth pick or a knife to test if it is done. Insert the knife in bread, if it
comes out clean, the bread is done.
Note: Mango Bread can also be steamed. Steam it for 1 hour.

Sweet-Sour Mango Pickles

Sweet-Sour Mango Pickles
6 cups water
6 cups brown sugar
2 cups white vinegar
1 teaspoon red coloring
1 gallon prepared green mangos (about 30)
3/4 cup rock salt
Bring water, sugar, salt and vinegar to a boil; add coloring and set
aside to cool. Peel green mangos; slice in half. Cut half again lengthwise.
Pack into sterilized jars. Fill with cooled liquid and set aside for 24 hours.
Store in refrigerator.

Mango Chutney

Mango Chutney
10 lbs. green mangos, cut up
1 large onion, chopped
1/2 lb. raisins
1 20 oz. can crushed pineapples
2 tablespoons chili powder
11/2 teaspoons ginger
11/2 teaspoons cinnamon
2 tablespoons dry mustard
1 tablespoon whole pickling spices
3 cups vinegar
3 lbs. brown sugar
Combine all ingredients in large pan and simmer two to three hours
until thick. Seal in hot sterilized jars.

Apricot Kernel Liquor

Ingredients for approximately 1 litre (1
quart):
- 100 Apricot kernels
- 1 litre (1 quart) of fruit alcohol, 40º strength
- 600 g of sugar (1.3 pounds)
- 100 ml cognac (3.5 fluid ounces)
- 1 glass jar 1.5 litres (1.5 quarts). Jar should be sterile
(clean).
Recipe:
• Remove the kernels (pits) from 100 apricots (the apricot flesh
can be used in a cake, jam, or desserts)
• Place the kernels in the jar. Do NOT wash or clean the pits.
• Add the alcohol and sugar
• Leave the jar in the sun for 3 to 4 months
• After this filter the liquor (to remove any particles and
sediment). Add the cognac to the liquor and then bottle
• Leave for another 2 months, for the liquor to mature. It is now
ready to drink.
Apricots are available from June/July, so if you use this recipe at the
beginning of the apricot season, the liquor will be ready for Christmas
and New Year celebrations. It should also keep will in the bottle for
some years.
The recipe calls for fruit alcohol at 40º strength. However, if the only
bottles conveniently available are slightly more or less than this (e.g.
35º or 45º), this is quite acceptable as well.

Green Mango Salad

Green Mango Salad
4 small green mangoes
11/4 cups coconut cream
1 tablespoons lemon juice or vinegar
1 small onion, chopped
salt and pepper to taste
Wash, peel, and grate the mangoes. Mix the coconut cream and lemon
juice or vinegar in a bowl. Add the grated mango, and chopped onion, then
mix well. Add salt and pepper to taste. Leave to stand for at least 10
minutes before serving.
Note: Very high in saturated fat. To reduce, replace up to half of
coconut cream with whole or low fat milk.

Tarte Tatin Recipes and History

"Tarte Tatin" is like an apple pie, but without the bottom crust. Alternatively, it is
an upside-down apple tart. Depends on how you look at it.
The Tarte Tatin recipe is attributed to Stephanie Tatin, who was the chef in the
family-run 'Hotel Tatin'. She created the recipe in 1889, although the story goes
that it was created by accident, but proved so popular that she continued to make
it.
We offer two versions of this recipe:
• Tarte Tatin Recipe 1 - This uses cinnamon and is baked entirely in the
oven.
• Tarte Tatin Recipe 2 - This is first cooked on the stove, then finished in the
oven.
Recipe 1 is slightly quicker and easier. Recipe 2 is a bit more work as cooking is
done in two stages. However, the advantage of recipe 2 is that you can check that
the sugar is properly caramelising (this is the only tricky bit of the recipe), so you
can make sure that there are no problems.
Although a traditional Tarte Tatin is made with apples, the same recipe is now used
with other fruits (e.g. pears, or bananas). I suggest you try the traditional
approach first, then if you would like some variety simply change the fruit.

Mango and Passion Fruit Drink

Mango and Passion Fruit Drink
3 cups of mashed ripe mango
15 passion fruits
4 cups of boiled water
2 cups whole milk
vanilla (optional)
Cut mango into a bowl. Scoop out the passion fruit meat. Add 4 cups
of boiled water to the fruits and mix thoroughly squeeze out the juice. Strain
coconut cream into mashed mango mixture and stir. Add a drop of vanilla
for flavor. Add milk and mix completely. Chill before serving.

Mango Ice Cream

Mango Ice Cream
2 cups milk
8 eggs
2 cup sugar
2 cans condensed milk
1 pinch of salt
2 cups of mango pulp to which a few drops of fresh lemon juice is
added
1/4 cup of sugar
1 cup of whipping cream
Scald milk in double boiler. Beat eggs in mixer. Add sugar and
continue beating. Blend in scalded milk, condensed milk, pinch of salt,
mango pulp. Pour in 4 qt. ice cream freezer, up to fill mark. Churn with
cracked ice and rock salt in freezer.

Mango

Mango
The mango, Mangifera indica, is a member of the Cashew family. It is
a tree that grows 50 to 60 feet tall and is thickly covered with narrow, dark
green leaves. Mango trees grow in the tropics from sea level to 4,000 ft., but
tend to do best below 2,000 ft.
Mango trees should be grown from grafted or budded plants. This
ensures a true variety and a healthy plant. Many different varieties are
available around the Pacific region. The fruits are different sizes, shapes and
weights. They can be orange, yellow, red or a mixture of colors. A couple of
well known cultivars are Hayden and Pope. For more information on variety
selection contact your local agriculture extension agent.
Grafted mango trees begin bearing fruit when they have been growing
for about six years. Heavy rains during flowering periods may greatly reduce
pollination and fruit set. Even under the perfect conditions trees will often
have heavy crops only once every other year. Mango trees reach maturity at
about forty years old and bear less fruit each year thereafter.
Fresh mangoes are a favorite fruit in the Pacific Islands. They are best
when picked ripe from the tree. When picked almost ripe they will continue
to sweeten if kept in a cool, dry place. They can be used in almost any recipe
requiring a sweet fruit. The unripe fruit can also be used in green salads, or as
a relish.
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 108 kcal 5 % Carbohydrate 28 Gm 9 %
Total Fat 1 Gm 2 % Iron 0.2 Mg 1 %
Saturated Fat 0 Gm 0 % Calcium 17 Mg 2 %
Cholesterol 0 Mg 0 % Vitamin A 3213 IU 64 %
Sodium 3 Gm 0 % Vitamin C 45.7 Mg 76 %
Protein 1 Gm 2 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of sliced mango
Milk: 0 Veg: 0 Fruit: 2 Bread: 0 Meat: 0

Mango/Tropical Fruits Salad

Mango/Tropical Fruits Salad
2 ripe mangoes
1 small ripe papaya
1 small ripe pineapple
1/4 cup fresh lime or lemon juice
2 ripe bananas (eating banana)
2 passion fruits
1 orange
1 cup of grated coconut
1/2 watermelon or cantaloupe
Wash and prepare all fruits. Peel and remove seeds from papaya;
remove the skin from mangoes and pineapple; peel banana, mandarins or
orange; peel cantaloupe; scoop out meat from watermelon; scoop out flesh
from passion fruits. Chop all fruits into cubes or small pieces and mix
together in a bowl, add lemon, lime or orange juice, to prevent change of
color. Add coconut meat and mix well. Serve immediately or after chilling.