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Rare Fruit and Vegetable Council of Broward County. Get yours at bighugelabs.com

 

 

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Tropical Fruit Recipes


Avocado and Melon Salad with Strawberry Dressing
Avocado Butter with Hazelnuts, Lime and Ginger
Avocado Herb Butter
Black Bean and Mango Soup
Carambola Shrimp Salad
Carambola Soup
Green Beans and Mango
Macadamia Nut Dip
Mamey Sapote Pie
Mango Beef and Rice
Mango Chicken
Mango Chutney
Mango Crisp
Mango Fritters
Yuca Vegetable Chili (Lite)


 

Avocado and Melon Salad
with Strawberry Dressing
Ingredients:
1 pint strawberries
3 avocados, sliced or cut into balls
6 cups mixed fresh melon balls (watermelon, cantaloupe, honeydew, ...)
1-1/2 cups of sour cream
1 pound creamed cottage cheese
1/4 teaspoon salt
1/4 teaspoon grated lemon peel
Lettuce
Mint for garnish
Directions:
Dressing:   Slice 1/2 strawberries. Whirl with sour cream, salt and lemon peel in blender until smooth. Chill.
Salad:   Arrange avocados, melon balls, cottage cheese and remaining strawberries on a lettuce-lined platter. Serve with the dressing.

Serves 6-8.
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Avocado Butter with
Hazelnuts, Lime and Ginger
Ingredients:
1 avocado, pureed
Juice of lime
1 pound softened sweet butter
1/2 teaspoon ground ginger
1 cup toasted and chopped hazelnuts
Directions:
Blend avocado puree and lime juice. Beat with butter and ginger until blended. Form into a ball and roll in chopped hazelnuts. Chill well. Serve with rye bread or crackers.

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Avocado Herb Butter
Ingredients:
1 avocado (8 oz.) mashed
2 tablespoons lemon juice
2 cloves of minced garlic
1 tablespoon minced cilantro (or other herbs of your choice)
8 oz. sweet butter, softened
Directions:
Mix avocado, lemon juice, cilantro and garlic. Add butter and blend well. Chill.

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Black Bean and Mango Soup
Ingredients:
1 tbs vegetable oil
1 large onion, chopped
2 medium garlic cloves, chopped
2 medium sweet potatoes, peeled and diced
1 large bell pepper, diced
14 1/2 oz can diced tomatoes
1 small hot green chili pepper
2 (16 oz) can black beans, drained and rinsed
1 mango, pitted, peeled and diced
1/4 cup chopped fresh cilantro
1/4 tsp salt
Directions:
In a large pot, heat oil over medium heat. Add onion and cook, stiring often, until until softened, about 5 minutes. Stir in garlic and cook, stirring until onion is golden, about 3 minutes. Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chili pepper, and 1 1/2 cups water. Bring to a boil. Reduce to low heat, cover and simmer until potatoes are tender but still firm, 10 to 15 minutes. Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Stir in mango and cook until heated through, about 1 minute. Stir in cilantro and salt. Serve hot.

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Carambola Shrimp Salad
Ingredients:
2 lbs. Shrimp (steamed or boiled)
3 small Carambolas, sliced crosswise (seeded optional)
1 large purple onion
1 tbs. Chopped parsley
1 tsp. salt
1/2 tsp. seasoned pepper (or to taste)
Juice of 1 lime
3 tbs. Vegetable oil
Directions:
Peel shrimp and rinse. Mix shrimp, onions, parsley, salt, pepper, lime juice, and oil. Add Carambola slices and gently mix, so as not to break "stars". Serve chilled.

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Carambola Soup
Ingredients:
1 1/4 lbs ripe carambola
4 cups water
2 tsp. key lime juice
2 tbs. sugar, or to taste
1/4 cup white wine or sherry (optional)
pinch of ground cinnamon and/or nutmeg
Directions:
Bring water, lime, & sugar to a boil over medium heat. Add fruit, cover, reduce heat, and simmer for 3-5 minutes. Puree fruit mixture. Return to saucepan. Taste for sugar and add more if neccessary. Stir in the wine. Season with cinnamon/nutmeg. Chill thoroughly.

Serves 6.
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Green Beans and Mango
Ingredients:
1 heaping tablespoon creamy unsalted peanut butter
1 tablespoon rice vinegar
1 tablespoon frozen apple juice concentrate
1 tablespoon soy sauce
1 clove crushed garlic
cayenne pepper to taste
3/4 pound fresh green beans
2 sliced mangos
1/2 cup plain lowfat yogurt
Directions:
Mix first six ingredients together and microwave for 1-1/2 minutes. Stir with wire wisk until peanut butter is blended and set aside. Place onions and beans in covered dish and microwave on high 2 minutes. Do not add water or oil. When peanut butter mixture is cool, add yogurt. Let onion and beans cool and add mangos, peanut butter/yogurt sauce and refrigerate. Can substitute broccoli for beans. Skinless and boneless chicken can also be added to the mixture and served with whole grain bread.

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Macadamia Nut Dip
Ingredients:
4oz Macadamia Nuts
2 cups fresh cilantro
2 cloves garlic
1/2 cup olive oil
1/2 cup parmesean cheese
Directions:
Roast nuts until golden, cool. Put all ingredients except the oil and parmesean cheese into blender. While blender is running, add oil and parmesean cheese. Use as a dip for vegetables or crackers.

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Mamey Sapote Pie
Ingredients:
2 cups mamey sapote pulp
1 1/2 cups coconut cream
3 egg yolks
1 whole egg
1/3 cups brown sugar
1 tsp grated fresh ginger
1 tsp ground cinnamon
1 tsp ground nutmeg
1/t tsp ground cloves
1 unbaked pie shell
Directions:
Preheat oven to 400 degrees. Pour all ingredients into a blender and mix well. Pour into unbaked pie shell. Bake at 400 degrees for 10 minutes, then lower the temperature to 275 degrees and bake for 30 minutes longer, or until knife inserted into pie comes out clean.

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Mango Beef and Rice
Ingredients:
1 pound of sirlion steak
1 green pepper, cut into strips
1 medium onion, chopped
2 tablespoons vegetable oil
2 cups water
1/4 cup soy sauce
1 cup uncooked rice
1 ripe mango, peeled and sliced
1/2 cup sliced almonds, toasted
Directions:
Partially freeze steak, slice across the grain into 1/4 inch strips. Saute meat, green pepper and onion in oil in a large skillet over medium-high heat until meat is browned, stirring often. Add water, soy sauce and rice, bring to a boil and stir well. Arrange mango slices over the top of the rice mixture, cover, reduce heat and simmer 20 minutes or until rice is tender. Sprinkle with almonds and serve.

Serves 4.
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Mango Chicken
Ingredients:
1 cup mango slices
1/3 cup oil
1 three-pound chicken, cut up, or favorite chicken parts.
1/4 cup soy sauce
2 cloves garlic, crushed
salt and pepper to taste
Directions:
Heat oil in frying pan, add chicken pieces and brown. Pour off fat and add soy sauce to chicken. Add garlic and salt to taste. Cover and cook on low heat until almost tender. Add mangos and cook 12 more minutes.

Serves 4-6.
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Mango Chutney
Ingredients:
12 cups very firm ripe, diced mango
1/2 tablespoon chopped ginger
1 large onion, chopped
2 tablespoons chili peppers, chopped
1 cup chopped almonds
1 tablespoon salt
1 tablespoon mustard seed
1/4 cup lime juice
1-1/2 cup dark raisins
4 cups of sugar
4 cups white vinegar
Directions:
Combine vinegar and sugar in large kettle, boil 5 minutes. Add all ingredients, bring to boil, cook at low boil, stirring frequently for two hours or until thickened. Ladle into hot, sterile jars and seal (consult proper preserving procedures).

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Mango Crisp
Ingredients:
5-6 large mangos, chopped
2 teaspoons whole wheat flour
1 lemon, juiced
1 teaspoon cinnamon
3/4 cup raisins

Mix and place in a 9x11 greased baking pan.
Pour 1/2 cup of apple juice over mango mix.

1/3 cup rolled oats
1/3 cup wheat germ
1/2 cup whole wheat flour
1/2 cup butter, melted

Directions:
Mix and sprinkle on top of mango mix. Bake 25 minutes at 375°F. Then broil 5 minutes to brown. Cut into bars while warm. Remove from pan when cool. Can be served with yogurt, ice cream or whipped cream.

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Mango Fritters
Ingredients:
2 eggs
2 teaspoons granulated sugar
2/3 cup milk
1 teaspoon salad oil
1 cup flour
dash of ginger
1 teaspoon baking powder
1/4 teaspoon salt
non-cholesterol oil for frying
1 teaspoon lemon juice
5 cups mango in large bite-sized pieces no more than 1/2 inch thick
confectioners sugar
Directions:
Beat the eggs, granulated sugar, milk, salad oil, lemon juice and ginger together. Add flour, baking powder, salt and stir until smooth. Refrigerate for 1 hour. Pour 2 inches of oil into frying pan and heat medium high. Turn oven on to 250°F. Pat fruit as dry as possible. Spear each piece with a fork and dip it into the batter, letting excess drain off and lower into the hot oil. Don't crowd while frying. When golden brown on the first side (2 minutes) roll over and brown the other side. Drain on paper towels and keep warm in oven until served. Dust with confectioners sugar and serve.

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Yuca Vegetable Chili (Lite)
Ingredients:
3 1/2 cups cooked, cubed yuca (to save time, use frozen yuca)
3 tbs. margarine or vegetable oil
6 fresh tomatoes, peeled and seeded
1/4 cup chopped green chili peppers
1/2 cup onion
3 cloves garlic, minced
1 16 oz. can chick peas with juice
1/4 cup fresh cilantro leaves, chopped
1/2 cup chopped onion (optional)
3/4 cup grated low fat cheddar cheese (optional)
Directions:
Peel out skin from yuca, also removing the pale pink underskin & boil until tender. In a second pot, melt margarine (or heat oil) and lightly saute tomatoes, green chilis, onion, & garlic. Stir in chick peas with juice and cilantro. Add cooked yuca and heat. If desired, garnish with green onion & cheese.

Serves 4.
1 lb raw yuca = 1 1/2 - 2 cups cooked

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