Wednesday, October 24, 2012

Star Power - How About Exotic Star Fruit!

Sometimes it gets boring, eating the same old fruits; oranges, apples, strawberries, raspberries, etc.  But have you tried to dig a little deeper in the exotic fruits.  I bet you have walked by this or picked it up and thought, what is this and what do I do with it?

Well Exotic Star Fruit is full of nutrients!  It has what I call Star Power -- 100% star-fruit is one of nature’s most potent and exotic sources of polyphenolic antioxidants and vitamin C.   

It has a similar taste to an apple which is mildly sweet and tart.  Its a low calorie tropical fruit at 31 calories.  It contains good quantities of Vitamin C which helps the aid the body in resisting infectious agents and scavenge harmful pro-inflammatory  free radicals from the body.

It also contains small amount of minerals and electrolytes like potassium, phosphorus, and zinc and iron. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; counters the bad influences of sodium.

The juice is often recommended in many folk medicine in Brazil as a diuretic, and expectorant, and to suppress cough.

The fruit has a waxy peel which provides good amount of dietary fiber.  Fiber helps prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.

 Here are some creative ways to enjoy starfruit:

  • Slice and eat as a snack with some almond butter.
  • Throw in your morning smoothie.
  • Juice and enjoy the benefits of it's high power nutrients.
  • Grill sliced star fruit and add to salads.
  • Garnish a cocktail
  •  Dip is dark chocolate and pistachio pieces.
  • Serve with sliced cheese at a wine party
  • Star Fruit Chips (dehydrate in 150 degree oven until the moisture is out.  Seal in baggies and snack on them with mixed nuts.)
  • Fruit Roll Ups - Mix in food processor, add agave nectar to sweeten and then spread mixture onto a silicon baking sheet and dehydrate in 150 degree oven until moisture is out.  Peel and roll up.  Wrap in plastic wrap and snack.)

Thai Star Fruit & Oatmeal

  • Place the star fruit in a skillet on the stove and over medium high heat, add some orange juice. Stir well and turn heat to high until juice begins to boil. Then turn down to a lower simmer.
  • Allow to simmer for until the star fruit has softened enough cut easily. Turn and remove any brown seeds that loosened. 
  •  Add some mango puree.
  •  Sweeten with some agave nectar
  • Add to cooked old fashioned oatmeal and then drizzle the top with some coconut milk.  Garnish with pomegranate seeds. 



Sunday, October 21, 2012

Grilled Sweet Potatoes with Cilantro Lime Pesto

Today is a great lazy afternoon.  Just finishing writing some pages on my novel and grilling outside - makes for a wonderful Sunday afternoon.  

It seems about 3o'clock I always want to eat lunch.  I'm not sure what is wrong with me but I can't get a on a regular schedule lately.  Today I had some chicken to grill and thought I would throw on a few sweet potatoes.  When I grill sweet potatoes I like them to have a little bite, a little al dente.  It's gives them some texture and not so mushy.

I just love cilantro pesto and wanted it give it a little zinger so I added some grated lime zest and a sqeeze of juice just before tossing with grilled sweet potatoes.


When I make pesto I like to chop it by hand to give it more chunks and texture.  It really looks better than a pesto that is over processed.  This pesto is good with the grilled chicken too.  Just use it as  a side condiment.


Cilantro Lime Pesto

1/2 Cup  Fresh Cilantro
1/2 Cup Freshly Grated Parmesan Cheese
1/2 Cup Pecans, Raw
1 Garlic Clove
3 Tbsp Extra Virgin Olive Oil
Zest of Half Lime
2 Tbsp Lime Juice
Himalayan Pink Sea Salt (to taste)
Freshly Cracked Black Pepper (to taste)

Finely chop garlic, cilantro, Parmesan cheese and pecans.  Mix in olive oil to make moist, add lime zest and juice and mix together.  Season to taste with Himalayan pink sea salt and freshly cracked black pepper.

Toss with grilled sweet potatoes while still warm!

Wednesday, October 17, 2012

Handcrafted Mayonnaise

Taking the time to make some food items from scratch that you would usually use store bought convenience items for are all part of the process in making healthy mindful changes that in time will change the health of your body.  By using ingredients that have “value” or contribute to nourishment is the key.

Store bought mayo is convenient and cheap.  It’s filled with unnecessary soybean or vegetable oils, extra chemicals and preservatives and honestly, once you make your own mayo you will be smitten and never look back!  Besides being extremely easy to make, it changes the way food you use to mix with mayo and of course makes it Wickedly Delicious!  Need I say more?

Last night I was craving old fashioned chicken salad and wanted it so bad that I whipped it up using some leftover pouched chicken I had from Sunday night dinner.  

This mayo took less than 1 minute to prepare.  Pretty Easy!

Handcrafted Mayonnaise

2 Large Organic Eggs (See Note)
1 tsp Raw Coconut Vinegar
2 tsp Lemon Juice, Fresh Squeezed
½ tsp Himalayan Pink Sea Salt
¼ tsp White Pepper
½ Cup Extra Virgin Olive Oil
¼ Cup Coconut Oil (Warmed)
Dash Coconut Aminos

Egg Note:
If using raw Eggs - Wash fresh eggs in shells in soapy water first and rinse thoroughly to help avoid any salmonella.

Coddle Eggs – A coddled egg will give the mayo a smoother creamier texture and will kill any bacteria associated with salmonella.  Good for people with low immune disorders or elderly.

To Coddle Egg – Simple bring a small pot of water to boil and place egg in water for 45 seconds.  Plung it in ice water to stop the cooking process. 

Combine all the ingredients except the oils in a container and using an emulsion blender, blend ingredients together.  Then very gradually in a thin stream, while blending, add the oils.  Adjust seasoning with any additional salt and pepper.

Refrigerate to chill.  This should last for approximately 5 days in the refrigerator.

Add your favor herbs and use as a dip or sauce to hot or cold vegetables.  In this case, I made homemade chicken salad.