Once again Richard Lyons’ Nursery is happy to pass along to readers some useful information published by Brooks Tropicals. This time it’s about preparing delicious vegatarian dishes. Enjoy!
Enjoy a tropical vegetarian dish!
You want to eat healthy. You’ve read about all the benefits of a plant-based diet.
But if there’s a gap between wanting to eat less meat and actually wanting to eat typical vegetarian fare, consider tropical fruits and veggies.
Tropicals bring a sense of excitement and fun to a meatless dish that typical vegetarian fare – sprouts, tofu and granola – could never muster on their own.
Great-tasting tropicals are also nutrient-dense, making that healthier lifestyle that much easier to embrace.
CONSCIOUSLY PASSIONATE GUAVA COUSCOUS
Couscous is the free agent of grains. It doesn’t really clump; it doesn’t really cling. So to curb the “every ingredient for itself” element in this salad, prepare one guava as a paste and slice the other into pieces. The guava paste brings cohesion to the dish, and the slices bring guava’s crunch. It’s the tropical version of having your cake and eating it too.
INGREDIENTS:
1 7.6 oz. boxcouscous
2Red guava
2passionfruit, cut in half and with insides scooped out
1 tbssliced almonds
1lime
Yield: 4 servings
Prep time: 30 minutes
Protein per serving approximately 13.25 grams.
DIRECTIONS:
1. Peel one guava. Cut both guavas in half. In a small saucepan, add the guavas and enough water to cover. Bring to a boil, then reduce the heat to a simmer and cook for 15 minutes. Remove from heat, drain and let cool.
2. Follow the directions on the box to cook the couscous.
3. While cooking the couscous, scoop the seeds out of the peeled guava. Cut into pieces.
4. Press the other guava through a fine mesh sieve to remove the seeds and skin.
5. Add the guava paste to the couscous. Mix thoroughly. Add the guava pieces, passionfruit, almonds and the juice of 1 lime. Toss to combine. Serve warm or cold – your choice!
Getting enough protein?
Happily protein isn’t hard to find in every-day food beyond the meat category. And that includes tropicals.For each recipe in this newsletter, the math’s been done. The approximate amount of protein is listed under each recipe. To see how tropical proteins stack up, click here…
PAPAYA SLIMCADO® CASHEW SALAD
INGREDIENTS:
1SlimCado avocado, cut in half, seed discarded, chopped – for how-tos…
1/2Caribbean Red® papaya, about 2 cups peeled, seeds
discarded, chopped – for how-tos…
1/4 cupunsalted cashews, chopped
3 tbsfresh mint, chopped
2shallots, finely chopped
1/2 tspsalt
1/2 tsppepper
2limes
1 cuparugula, coarsely chopped
Yield: 4 servings
Prep time: 20 minutes plus 2 hours of refrigeration.
Protein per serving approximately 10.53 grams.
DIRECTIONS:
1. In a large bowl, add the avocado pieces, papaya pieces, cashews, mint, shallots, salt, pepper and the juice of 2 limes. Toss gently to combine. Refrigerate at least 2 hours.
2. Place arugula on plates. Serve the salad on top of the arugula. Serve immediately.
Look-a-likes
Some vegetarian recipes try to make a dish look like its beef counterpart.
We’re past masquerading tofu for our diners. But it’s still fun to transform more typical fare to a veggie version. Make it even tastier with a tropical veggie version like these fajitas.
PAPAYA WITH BEER-SAUTÉED FAJITAS
4 oz. of beer is half a can. Drink the other half while cooking. It’s cook’s privilege. I hate to say drink fast, but this recipe is quick and easy.
INGREDIENTS:
2 Tbsolive oil
1 inchfresh ginger, peeled and minced for how-to’s…
1/2 tspred pepper flakes
1 cupyellow onion, thinly sliced
1red bell pepper, sliced into thin strips
4 oz.canned beer, your choice
1/2 tspsalt
1/2 tsppepper
1 tspcumin
1/2Caribbean Red® papaya, peeled seeds discarded and
sliced into long thin pieces, for how-to’s…
1/4 cupcilantro or parsley, chopped
6whole-wheat tortillas
4 ozAmerican cheese
1lime
Yield: 6 servings
Prep time: 30 minutes
Protein per servicing approximately 11.33 grams.
DIRECTIONS:
1. In a large skillet over medium-high heat, heat the oil and ginger for 2 minutes. Add the pepper flakes and onion. Sauté for 3 minutes.
2. Add the bell pepper and cook 5 minutes. Stir frequently.
3. Pour the beer into the skillet, then add the salt, pepper and cumin. Stir to combine. Add the papaya strips. Cook until the liquid has evaporated. Stir occasionally.
4. Remove from heat, add the cilantro and gently toss.
5. Place the tortillas between 2 damp paper towels on top of a microwaveable plate. Microwave on high 30 to 45 seconds.
6. Place a tortilla on a serving plate, scoop about 1/6th of the filling onto it. Top with a portion of the cheese. Repeat for the remaining tortillas.
7. Serve hot with lime wedges.
Breakfast – getting a great start
No need for bacon or ham at breakfast to get your protein.Oatmeal or yogurt delivers the protein punch while tropicals like passionfruit and papaya make breakfast a memorable way to start the day.
Oatmeal topped with passionfruit and papaya
Happily chocolate delivers a good amount of protein.
And chocolate combines delightfully with a passionfruit and a SlimCado for a great-tasting and protein-packed dessert.
CHOCOLATE-SLIMCADO® MOUSSE
Chocolate delivers protein, so does a SlimCado but to a lesser extent. But with the SlimCado bringing to the table all the nutrients of an avocado, you’ll get a dessert that delivers some important nutrients.
INGREDIENTS:
1/2 cupsemi-sweet chocolate chips
1SlimCado avocado, cut in half, peeled and seed discarded
1/2 cupagave
1/4 cupunsweetened cocoa powder
1/3 cupskim milk
1 tbsvanilla
dashof salt
1passionfruit
Yield: 4 servings
Prep time: 10 minutes plus 3 hours of refrigeration.
Protein per serving approximately 3.99 grams.
DIRECTIONS:
1. Add the chocolate chips to a microwave save bowl. Microwave on medium power for 30 seconds. Stir and repeat until entirely smooth and melted. You can burn chocolate, so take it slow.
2. Add the melted chocolate, SlimCado, agave, cocoa powder, milk, vanilla and salt to a food processor. Blend until smooth.
3. You can scoop into serving glasses and cover the top surface of the mousse with plastic wrap. Refrigerate at least 2 hours.
4. Scoop out the insides of a passionfruit, top the mousse with about 1/4th of the fruit.
Tropical veggie entrees
Tropical gazpacho on a slice of papaya
Perfect for a workday lunch, but magnificent on a hot, steamy summer’s night when heating up the kitchen to heat up your tummy makes no sense at all.
INGREDIENTS:
1/2 cuporange juice
1lime
2 tbsbasil
1/4 cupfresh parsley
4 oz.feta cheese
1/2Caribbean Red® papaya, peeled, seeds
discarded and chopped – for how-tos…
1SlimCado® avocado, peeled, seed discarded
and chopped – for how-tos…
1dragonfruit, cut in half, scooped out and chopped
10 oz. pkgedamame, shelled
Yield: 4 servings
Prep time: 15 minutes plus 2 hours refrigeration.
Protein per serving approximately 11.19 grams.
DIRECTIONS:
For the tofu, part 1
1. Spray a 9″ x 13″ nonstick baking dish with cooking spray.
2. To the dish, add and combine the soy sauce, ginger, the juice of one lime and 1/4 cup water.
3. Layer the tofu slices in the dish. Spoon some of the sauce on the top of the tofu slices. Marinate at least 20 minutes. Flip the tofu slices halfway through.
4. Preheat oven to 350°F.
For the salsa
1. In a medium bowl, whisk together the juice of 2 limes, cilantro, chili, salt pepper and oil. Add the avocado, papaya and broccoli. Toss gently to combine. Cover with plastic wrap and refrigerate.
For the tofu, part 2
1. Sprinkle the marinated tofu with curry powder. Bake 40 minutes, or until golden brown. Turn once halfway through.
2. Serve the tofu topped with the Caribbean salsa; add lime wedges on the side.
CHAYOTE-POTATO SCRAMBLE TOPPED WITH PAPAYA SALSA
Breakfast, brunch or dinner, this scrambled dish will be a favorite. If you have any leftovers, the salsa and the scramble make a great sandwich.
The chayote-potato scramble can be cooked like hash browns or pressed into patties. Your choice – just cook the patties 5 minutes on each side. No cheating. The patties don’t like to be flipped twice.
INGREDIENTS:
For the papaya salsa
1 lime
1 tbs honey
1/4 cup fresh cilantro, chopped
1 tbs coriander
1/2 Caribbean Red® papaya or 2 Solo papayas, peeled, seeds
discarded and chopped finely – for how-tos…
1/4 cup red onion, chopped finely
1 green pepper, chopped finely
1 yellow bell pepper, chopped finely
For the chayote-potato cakes
1/2 tsp salt
2 eggs, beaten
1/2 cup yellow cornmeal
1/2 tsp turmeric
1/2 tsp black pepper
2 chayote, peeled and shredded
1 boniato or potato, peeled, seed center discarded and shredded (keep boniato pieces in water until ready to cook)
1/4 cup olive oil
1/2 cupred onion, chopped
Yield: 4 servings
Prep time: 30 minutes
Protein per serving approximately 8.19 grams.
DIRECTIONS:
For the papaya salsa
1. In a medium bowl, whisk together the juice of 1 lime, honey, cilantro and coriander. Add the papaya, onion, and green and yellow peppers. Toss gently.
2. This can be refrigerated covered up to 3 days. Toss before serving.
For the chayote-potato cakes or hash
1. If making patties, preheat oven to lowest setting.
2. In a large bowl, whisk together the salt and eggs. Add the cornmeal and seasonings.
3. Put the chayote in a colander and squeeze out any excess moisture. Add to the egg mixture along with the drained boniato.
4. In large nonstick skillet over medium heat, heat the olive oil. Add the onion and sauté for 3 minutes.
5. For patties
a. Using 1/2 cup of the chayote mixture, make a patty about 1″ thick.
b. Cook until lightly brown, about 5 minutes per side.
c. Transfer finished cake to an ovenproof dish in the oven. Cover with aluminum foil.
d. Add more oil to the skillet as needed.
6. For hash
a. Add the chayote-potato mixture to the skillet. Press flat. Let cook 4 minutes. Flip and press flat. Cook another 4 minutes. Break up with a pancake turner and cook another 4 minutes, stirring occasionally.
b. Serve immediately.
7. Serve warm topped with papaya salsa.
RED GUAVA, BLACK BEANS
In a rush? Have three pots going with the rice, guava and black beans heating up separately. I know this too well; this is the dish I pull out of thin air when unexpected dinner guests have arrived.
INGREDIENTS:
2red guava, ends cut off, peeled and cut in half
2 tbsolive oil
4scallions, chopped
1″fresh ginger, peeled and grated
1/4 cupred vinegar
1/4 cupwhite cooking wine
1bay leaf
1 tbssugar
1lime
2 tbsfresh cilantro, chopped
2 tspfresh oregano, chopped
1/2 tspcumin
1/2 tsppepper
1/2 tspsalt
1 15 oz.can black beans
1 cupcooked yellow rice
Yield: 6 servings
Prep time: 40 minutes, plus any additional time to cook the rice.
Protein per serving approximately 10.91 grams.
DIRECTIONS:
1. In a large saucepan, add the guava halves and enough water to cover. Bring to a boil, then reduce the heat to a simmer and cook for 15 minutes. Remove from heat, drain and let cool under cold water. With a spoon, scoop out the seed cavity. Slice into small pieces.
2. In the large saucepan over medium-high heat, add the oil and heat for 3 minutes.
3. Add the scallions and ginger to the saucepan and sauté for 3 minutes.
4. Add the vinegar, wine, bay leaf, sugar, juice of one lime and seasonings. Stir to combine.
5. Add the black beans and guava pieces. Bring to a boil, then reduce heat and cook for 15 minutes. Stir occasionally.
6. Meanwhile, follow the directions on the package to cook the rice.
7. Serve the guava’d black beans over rice. This dish is great hot or cold.
CALYPSO PEPPERPOT
“Everything but the kitchen sink” might apply when making this Caribbean soup. With tropical potatoes such as yams (the real yam) and yuca bringing the mainstay of flavor, you can add just about anything and it will be great. Make the recipe your own, but take notes so you can remember what you did for next time.
INGREDIENTS:
2 tbscanola oil
1″fresh ginger, peeled and minced
1 cup or 1 mediumyellow onion, diced
1green bell pepper, chopped
1poblano chili, deseeded and chopped
4 cupswater
1 smalltropical yam, peeled and diced (about 1 cup)
1 mediumyuca, peeled and diced (about 1 cup)
1 15 oz. cangreen peas
1/4 cupparsley, chopped
1 tbsthyme, chopped
1 tsppepper
1/2 tspallspice
1 tspsalt
5 cupsspinach (5 oz. pkg), chopped
6scallions, chopped
1 13.5 oz. cancoconut milk
1/4Groovy Coconut, opened and extract – for how-tos…
Yield: 6 servings (about 8 cups)
Prep time: 30 minutes, plus 1 hour 25 minutes of cooking.
Protein per serving approximately 11.73 grams.
DIRECTIONS:
1. In a large saucepan over medium-high heat, heat the oil for 2 minutes. Add the ginger and onion. Sauté for 3 minutes. Add the bell pepper, chili and sauté for another 3 minutes.
2. Add the water, yam, yuca, peas (undrained) and seasonings. Bring to a boil. Reduce heat to a simmer. Cover and simmer for 45 minutes (until the yuca and yams are tender). Stir occasionally.
3. Add the spinach, scallions and coconut milk. Cook for 15 minutes. Stir occasionally.
4. Remove from heat. Serve hot with coconut shavings on top. Perfect over pasta.
TROPICAL SPRING ROLLS WITH SPICY PEANUT DRESSING
Something about dipping your entrée in sauce makes it fun. Tropicals just give this Asian dish an alternative taste.
INGREDIENTS:
Spicy peanut dressing
1 lime
1 8 oz. package silken soft tofu
1/2 cup peanut butter, smooth
1 tbs low-sodium soy sauce
1 inch fresh ginger, peeled and grated – for how-to’s…
1 tsp black pepper
Spring rolls
Non-stick cooking spray
1/2Caribbean Red® papaya, peeled seeds discarded and
sliced into long thin pieces, for how-to’s…
1 SlimCado® avocado, cut in half, seed discarded and chopped
1/2 red onion chopped
1/4 cup fresh parsley or cilantro, chopped
3 tbs rice vinegar
1 inch fresh ginger, peeled and grated for how-to’s…
1/2 tsp salt
1/2 tsp pepper
2 limes
12 6 1/2-inch square egg roll wrappers
2 tbscanola oil
Yield: 6 servings
Prep time: 30 minutesplus 10 to 12 minutes of baking
Protein per servicing approximately 14.76 grams.
DIRECTIONS:
For the dressing
1. Juice the lime into a blender or food processor. Add the remaining dressing ingredients. Blend until relatively smooth. Refrigerate.
For the tropical spring rolls
1. Preheat the oven to 400°.
2. Spray a large cookie sheet with cooking spray.
3. In a large bowl, gently toss the papaya, SlimCado, onion and parsley together. In a small bowl, whisk together the vinegar, ginger, salt, pepper and the juice of one lime. Reserve the other lime for garnishing.
4. Gently toss all ingredients.
5. Lay a wrapper diagonally on a plate. Place a portion size of the papaya mixture in the lower triangle of the wrapper. Pull up the lower corner of the wrapper to cover the mixture. Then pull in the two sides. Then roll tightly upward. Place the roll seam side down on the cookie sheet. Repeat with the remaining wrappers.
6. To brown, spray the tops of the spring rolls with cooking spray or brush with canola oil.
7. Bake for 10 to 12 minutes. 8. Serve warm with the remaining lime cut into wedges and the spicy peanut dressing served on the side.
CALABAZA BONIATO STEW
Calabaza always makes a great soup. In this version, the pumpkin can be enjoyed in chunks along with other garden veggies. And if you like a nutty taste, add the boniatos. Adding tempeh means this can be the main dish of the meal. Filling and yummy, this is a perfect vegetarian entrée.
INGREDIENTS:
1/4calabaza (about 4 cups)
optional: 2boniato
2 tbsolive oil
1 cupyellow onion, diced (1 medium onion)
1″fresh ginger, grated
1 7 oz.package tempeh, chopped
5 cupswater
2medium turnips, peeled and diced
2medium carrots, peeled and diced
1 tspcloves
1 tspsalt
1 tsppepper
1/4 cupfresh parsley
1 6.3 oz. pkg rice pilaf
Yield: 6 servings
Prep time: 20 minutes, plus 45 minutes of cooking.
Protein per serving approximately 12.67 grams.
DIRECTIONS:
1. Cut the calabaza into quarters (you can often buy a precut quarter). Scoop and discard the seed area. Using a potato peeler, peel the skin and discard it. Chop into small pieces using any orange flesh except for the meat directly under the stem.
2. Wash the boniatos. Cut off the ends. Peel them using a vegetable peeler. Boniato, when exposed to air, may turn brown. If desired, peel underwater to avoid discoloration. After chopping the boniato, place pieces in a bowl with water covering the pieces. Discoloration doesn’t change the flavor.
3. In a large saucepan over medium-high heat, heat the oil for 1 minute. Add the onion, ginger and tempeh. Sauté for 3 minutes.
4. Add the water, calabaza, turnips, carrots, boniato and seasonings, except for the parsley. Bring to a boil. Reduce the heat to a simmer. Cook for 45 minutes. Stir occasionally.
5. Meanwhile, prepare the rice pilaf as directed on the package.
6. After cooking, remove the stew from the heat. Add the chopped parsley. Serve over the rice pilaf. This stew refrigerates well up to 1 week and can be frozen up to 3 months.
