Tag: day

Tropical Fruit Salad Recipe

This tropical fruit salad, made with fresh papaya, mango, pineapple, bananas and grated coconut is the best tasting fruit salad… EVER!!

It makes a great big bowl, big enough to feed a crowd so it’s perfect to bring to a picnic, potluck or to serve at a backyard BBQ. This is easy enough for anyone to make – if you can use a knife, you can make this salad. The bananas are added just before serving so they don’t turn brown.

Fruit salad always makes me think of my Dad, when I was younger he made a great big bowl of fresh fruit salad just about every night. It’s the perfect dessert because it’s all natural, made with nothing but fruit – it doesn’t get cleaner than that!

In my past life I must have lived on a tropical island somewhere; the climate, blue oceans, palm trees, and sweet tropical fruit are my idea of a perfect world. Thank goodness we can get papayas, mangoes, coconut and pineapples here in the states, but there are still so many tropical fruits I’d love to see a lot more tropical fruit imported here one day such as fresh guanabana (sour sop) guava or passion fruit (maybe I need to get on a plane to somewhere tropical really soon).

Fruit salad is naturally low-fat, low-sodium, gluten-free, vegan, paleo friendly, clean-eating dish you can serve for brunch, snack or dessert. Yes, there is sugar in fruit, but it’s natural and unprocessed, and loaded with vitamins, antioxidants, phytonutrients and fiber. Unless you have to watch your sugar for health reason, the USDA ^[1]suggests you eat about 1-1/2 to 2 cups of fruit a day.

Tropical Fruit Salad Recipe
gordon-ramsay-recipe.com
Servings: 10 • Size: 1 1/3 cups • Old Points: 2 • Weight Watcher Points+: 0 pt
Calories: 116 • Fat: 1 g • Carb: 28 g • Fiber: 3.5 g • Protein: 1 g • Sugar: 20 g
Sodium: 4 mg • Cholest: 0

Ingredients:

1 papaya, peeled and diced 3/4-inch cubes (5 cups)
2 mangoes, peeled and diced 3/4-inch cubes (2 1/2 cups)
1 fresh pineapple, peeled and diced reserving the juice 3/4-inch cubes (4 cups)
2 large bananas, peeled and diced 3/4-inch cubes (2 cups)
1/4 cup fresh grated coconut, for garnish

Directions:

Combine the papaya, mangoes, and pineapple in a large bowl and add the juice from the pineapple. Cover and refrigerate until chilled.

Just before serving, add the bananas and garnish with fresh coconut.

Makes 13 1/2 cups.

References

^{^} USDA (www.choosemyplate.gov)

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Healthy recipes

Healthy eating is very important for you and your family – but it’s not always the easiest thing to do. Here at goodtoknow, it’s our mission to help you eat healthily – without being left hungry. We have over 1,000 healthy recipes for your family, so you should never run out of ideas!

Top tips for healthy eating

Don’t forget breakfast!
We know everyone always says it but breakfast really is the most important meal of the day. A big, filling breakfast will set you and your family up for day and will mean less snacking in the morning. You don’t need to spend ages making it either, make your own porridge, muesli – or even bake some muffins – in bulk in advance so you can grab something nutritious and delicious quickly. Try and sprinkle dried fruits or nuts over anything your eating to increase the protein of your meal.

Keep full
You can have the best intentions, but if you’re hungry – you’re going to snack. Keeping full will mean that you can eat only what you want to, rather than giving into cravings. Drinking lots of water, eating filling meals and snacking on fruit, veg and nuts will stop your stomach rumbling.

Get your 5-a-day
One of the easiest ways to keep track of how healthily you’re eating is to keep track of how many fruits and vegetables you are eating. The standard 5-a-day is a good measure but you can, of course, have more. Keep a mental, or physical, list of how much of your 5-a-day you are having and work out how to get more into your diet. One for breakfast, one for lunch, two for dinner and one for a snack is a good way of dividing it out.

Know your food
Understanding your food and knowing how to use different ingredients will give you much more scope to create healthy meals. If you don’t know how to cook, it’s easy to reach for unhealthy ready made options but it’s really easy to learn the basics. A homemade pasta sauce, soup or smoothie is much healthier for you and will taste better if you make it yourself. Once you know how to use vegetables in lots of different ways, it makes them much less boring – for the kids and for you!

Treat yourself
Never allowing yourself a treat will only make you crave them more. Every now and again, give in and have what you really, really fancy. As long as you are generally quite healthy most of the time, it really won’t matter – food is meant to be enjoyed! Some people are healthy during the week, then splash out at the weekend, others have a day or two where they forget about the diet – whatever works for you. If you find yourself needing a treat pretty much every day, you can cheat and have a lower-fat cake or dessert – if you make the right one, you won’t be able to tell the difference.

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Brazilian Feijoada – Happy (and hopefully very lucky) New Year!!

We’ve posted about this before, but there’s a great,
southern tradition of eating beans and greens on New Year’s Day to ensure good
fortune in the coming year.

Apparently, by eating “poor” the first day of the
year, you align certain cosmic forces in your favor, which results in
prosperity and good luck the rest of the year. Sounds crazy, right? I know, you’re way too sophisticated to
believe in such lame supernatural shenanigans. Hey wait a minute…don’t you
watch all those ghost hunter shows on cable TV? Busted! Hey, did you hear that
noise?

Anyway, whether you believe in this kind of culinary clairvoyance
or not, this Brazilian feijoada is one of the world’s great stews. The
traditional good luck bean is the black-eyed pea, but here we’re celebrating
the delicious, and very nutritious, black bean.

I tried to be clear in the video that this is just my
version, and not some attempt at true feijoada authenticity, whatever that is.
As long as you have black beans, and LOTS of smoked, salted, dried, and/or
cured meats, you are well on your way to some kind of feijoada-like
awesomeness.

In case you’re wondering, all I did for the greens was boil
some kale in salted water until tender, and then sauté briefly in olive oil and
garlic. It pairs perfectly with the white rice and rich stew, and while I can’t
guarantee a year’s worth of wealth and good luck, I can promise you a delicious
bowl of food. Happy New Year to all of you, and as always, enjoy!

Ingredients for 6 portions:
1 pounds dry black beans, soaked overnight
2 quarts water, plus more as needed (add more whenever stew
looks too dry)
1 bay leaf
2 smoked pork chops
12 oz linguica
8 oz Italian sausage
4 oz smoked bacon
3 oz dried beef
1 onion
6 cloves garlic
1 tsp cumin
1/2 tsp coriander
salt and pepper to taste
For the crumbs:
1/2 cup breadcrumbs
1 tbsp olive oil
2 tsp grated orange zest
2 tbsp chopped Italian parsley

Basic steps:
– Soak beans overnight, add to pot with bay leaf, beef
jerky, and any bones
– Simmer for 1 1/2 to 2 hours, or until beans are cooked,
but very firm
– Add onion mixture and meats, and simmer for another hour,
or until beans are very soft
– Add a splash of water at any point during the cooking if
stew looks too dry
– Test and add salt near the end, depending on saltiness of
meat