Monday, August 23, 2010

Mango and Mellow

VISITORS to most of the tropical and subtropical regions of earth are likely to encounter that mild and mellow fruit—the mango. Have you ever eaten it? It is not likely if you have not visited a land where it is grown, for it is not too suitable for export purposes. But to give you an idea how it impresses the taste buds—it has been described as a combination of peach, apricot, pineapple and strawberry.

On your first sampling of this kidney-shaped, golden fruit, you may not quite agree. In fact, some persons on first tasting it have been known to say, “Ugh! This tastes like turpentine!” Since it is an aromatic fruit, the aroma, when extremely strong, reminds one of turpentine. But spinach, Russian caviar and French champagne do not always commend themselves at the first trial. One has to cultivate a taste for them.

Since the mango is so mild and mellow, a number of expressions have come into common use, expressions that feature the mango. For example, “What a mango!” means “What a beauty!” Or, “Don’t cry; suck on your mango!” suggests something more pleasant that aids one to forget his troubles.

This delectable fruit grows on trees, beautiful trees, thick, dark green and attaining a height of 40 to 50 feet. Some have been known to reach 90 feet. Grafted mango trees may bear fruit after two or three years; it takes five years for a newly planted tree. The first crop may yield only about 150 mangoes, but when the tree reaches its peak it may bear as many as 5,000 or even more. For best results the trees are spaced some 60 feet from each other. The slender, dark-green leaves may measure as long as 12 inches. The blossoms take the form of tiny pink flowers that grow in small clusters at the ends of the branches.

There are many varieties of mangoes. In fact, there are so many that in India alone some 500 varieties have been described. They vary in size from that of an ordinary apple to a fruit that may weigh as much as three pounds. Too, they vary in color. The fruit is covered by a thin leathery skin. There is a large, flat seed almost as long as the fruit itself, enclosed in a thick husk. Some like to roast the mango seeds and eat them. The flesh of the mango may vary as to consistency. In the poorer quality it will be found that many tough fibers grow into the pulp. The better quality fruit can be eaten with a spoon, it is so tender.

Mexico is a land blessed with numerous delicious fruits. Its large markets feature hundreds of fruit stands offering pineapples, apricots, peaches, apples, grapes, watermelons, cantaloupes, pears, grapefruits, mammees, sapotes, oranges, tangerines, bananas, figs, and a great variety of berries. Yet, when the Manila mango is at its best, from May to August, the entire market sparkles with its golden color.


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Cool Summer Salads Suitable for Diabetics

I don't know about the weather where you are but it sure is hot here in Texas! We had record breaking temperatures in May indicating we will really have a hot summer. And what is better on a hot summer day than a good salad? For diabetics especially, it is important to have plenty of protein in or with said salad. I have pulled together some cool, refreshing, delicious salads you might want to try. These salad recipes should fit right in with your diabetic diet. Pick one and enjoy a cool, refreshing, lite meal today.

Here is a great salad recipe you could take to a picnic as it contains no dairy products. Or add some sliced roast pork tenderloin and you have a lite meal. The pork will supply the needed protein.

ORANGE-ALMOND SALAD
3 cups assorted salad greens
2 navel oranges, peeled and sectioned
1/2 celery, thinly sliced
2 tbsp chopped green onion
1/4 cup cider vinegar
1/4 cup SPLENDA or Equal Sugar-Lite
2 tbsp canola or olive oil
1/4 cup slivered almonds, toasted

In a large salad bowl, combine greens, oranges, celery and onion. Set aside. Blend vinegar, SPLENDA or EQUAL and oil in a small mixing bowl. Using a wire whisk, whisk until smooth. Drizzle dressing over greens . Toss gently to coat. Put into individual salad bowls and sprinkle with almonds.

This Chinese Chicken Salad is a great salad for for luncheons or dinner guests as it makes several servings. It is a good choice for diabetics because it incorporates protein in the salad.

CHINESE CHICKEN SALAD
4 boneless, skinless chicken breasts
1 1/2 tbsp Soy sauce
1 medium head of cabbage, shredded
6 chopped green onions
2 pkgs chicken flavored Ramen noodles
1/2 cup plain almonds, sliced
1/4 cup sesame seeds
3/4 cup extra-virgin olive oil
1/4 cup sesame oil
1/4 cup rice or white vinegar
1 of the seasoning packets from the Ramen noodles
1 tbsp Splenda

Preheat oven to 350 degrees. Place chicken breasts on foil and pour soy sauce evenly over chicken. Wrap in foil to make a packet. Bake for 35 minutes or until chicken is done. Remove from oven, cool enough to handle and cut into bite-size pieces. Toast noodles and almonds in a non-stick skillet, stirring so as not to burn. Add sesame seeds at last minute and brown lightly. Mix together oil, vinegar, seasoning packet and Splenda. Put cabbage, onion and chicken pieces into a large bowl. Pour oil mixture over top of ingredients in bowl and mix well. Add toasted noodles, almonds and sesame seeds. Mix again. Ready to serve.

The following bean salad is another great picnic item as it contains no mayonnaise. It is perfect for diabetics since it features kidney beans and also contains egg. Kidney beans should be a part of the diabetics' diet.

NO MAYO BEAN SALAD
2 cans kidney beans, drained
1/2 cup diced onion
3/4 cup pickle relish
3 hard-boiled eggs, diced
2 tbsp cider vinegar
2 tbsp Splenda

In a medium mixing bowl, combine all ingredients. Mix well. Keep refrigerated.
No list of salads would be complete without potato salad. Diabetics have to be cautious about potatoes but this recipe does add eggs and sour cream which do add some protein. Just be sure you have a small steak, skinless chicken breast, chop or other desired meat with this salad.

RED POTATO SALAD
3/4 cup low-fat sour cream
1/2 cup fat-free mayonnaise
2 tbsp cider vinegar
1 tsp salt
1 tsp celery seed
2 lbs red potatoes, cooked and cubed
3/4 cup thinly sliced green onions
1/4 cup thinly sliced radishes
1/4 cup chopped celery
3 hard-boiled eggs, chopped

In a small mixing bowl, combine sour cream, mayonnaise, vinegar, salt and celery seed; set aside. In a large mixing bowl, gently combine potatoes, onions, radishes, celery and eggs. Pour dressing over potato mixture and toss lightly to coat. Cover and refrigerate until serving time.

I hope you will enjoy preparing and serving these salads. I don't know about you but for me the less I have to have the stove or oven on in the summer, the better I like it. ENJOY!


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Builld Better Salad

The darker the leaf, the more vitamins it contains. Look for spinach, romaine, arugula, and chicory to get the most folate and beta-carotene — an antioxidant that helps rid your body of disease-causing chemicals in addition to protecting your eyes and skin. Love your iceberg? "Mix dark greens with lighter ones to tone down their bitter taste," says Jackie Newgent, R.D., a nutritionist and culinary instructor at the Institute of Culinary Education in New York City.

Produce Junction: Fruits and Vegetables
The more colorful your mix of vegetables, the more nutrients you'll consume. Fill your plate with these nutritional superstars first — they offer the most vitamins and minerals per bite. Cherry tomatoes are rich in lycopene and may help ward off cardiovascular disease in women. Broccoli boasts vitamin C, beta-carotene, fiber, and calcium.

When you face a rainbow selection of peppers, green means stop: Red and yellow peppers contain more than twice the amount of vitamin C than the green ones, which are really just unripe versions of the more colorful varieties. You can never go wrong with carrots, one of the best sources of beta-carotene.

All fruit is not created equal. With no water to take up space, dried fruit packs a high caloric punch, especially if you're using a big serving spoon. Avoid large portions of dried cranberries (108 calories for 1/4 cup) and raisins (92 calories for the same size portion).

Stick with fresh fruit like berries, pears, or orange slices. These treats will sweeten your salad without too many calories (oranges have 22 calories for 1/4 cup), and their high water content will help keep you full.

Fat Facts: The Extras Add Up
Limit yourself to one healthy, monounsaturated fat per salad (aside from the dressing), such as nuts, seeds, olives, or avocado. Ten olives or 1/4 cup of nuts (the size of a golf ball) are surprisingly satisfying.

Cheese is high in saturated fat and sodium and is not the best source of calcium for the calories, says Lisa Young, Ph.D., R.D., an adjunct professor of nutrition at New York University and author of The Portion Teller. If you can't lose the cheese, limit it to 1 ounce (about four dice worth) and go for lower-fat versions like goat or mozzarella instead of cheddar or blue. Or mix half low-fat with half regular cheese. "In our study, women didn't taste any difference when we combined low-fat cheese with regular," even though the calorie count was cut almost in half, says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan.

Dress to Impress: Salad Dressings
Watch the serving size when you hit the dressing: Even honey-mustard dressing weighs in at more than 200 calories per 1/4 cup. One ladle (about 1/4 cup) of full-fat ranch or Caesar packs 300 calories. Two ladles are the equivalent of two hot-fudge sundaes. If you choose low-fat dressing, you can double that. A plastic takeout dressing container holds about 2 tablespoons, so fill accordingly.

Walk right past that fat-free French. A recent study found that people who ate salads with fat-free dressing absorbed fewer essential nutrients than those with fat in their salads, and that reduced-fat dressing boosted absorption of good-for-you nutrients like beta-carotene and lycopene compared with fat-free. A little fat is necessary to help your body process vitamins.


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