50 Best Plants on the Planet (36 page)

Kale-topped toasts adorned with sunny-side up eggs make a nutritious breakfast treat, but they also could be the centerpiece of a tasty lunch or supper. If you prefer firmer yolks, turn the eggs to cook them on both sides, or substitute moist scrambled eggs or scrambled egg whites.

Yields
4
servings

(per serving)

calories
300

fat calories
120

total fat (g)
14

sat fat (g)
4

cholesterol (mg)
190

sodium (mg)
700

total carbohydrates (g)
27

fiber (g)
5

sugars (g)
4

protein (g)
17

vitamin A IIUs
310
%

vitamin C
210
%

calcium
30
%

iron
20
%

Four
⅜
-inch slices rustic whole-wheat bread

1
½
tablespoons extra-virgin olive oil

5 tablespoons grated Parmesan cheese

6 loosely packed cups washed, patted dry, stemmed,
¼
-inch crosswise slices Tuscan kale (
cavolo nero
) or curly kale

1 large garlic clove, minced

1
½
tablespoons fresh lemon juice

Nonstick vegetable oil cooking spray

4 eggs

Seasoned salt

1
.
Adjust an oven rack to
8
inches below the broiler element. Preheat the broiler. Put the bread in a single layer on a rimmed baking sheet. Broil until it is just lightly browned, about
30
seconds. Turn the bread over and lightly brush it with about
½
tablespoon of the oil. Sprinkle each toast with
1
tablespoon of the cheese. Return them to the broiler. Keep a close eye on the toast; broil until it is lightly browned on the second side, about
40
to
50
seconds.

2
.
Line a large plate with paper towels. Heat the remaining
1
tablespoon oil in a large, deep skillet on medium-high heat. Add the kale, garlic, and
¼
cup water; season with salt and pepper. When the liquid comes to a boil, cover and cook until the kale is tender, about
6
to
8
minutes, tossing the mixture two or three times during cooking (curly kale will take longer to cook than Tuscan kale). Remove the lid and cook until most of the liquid evaporates, about
1
minute. Add the lemon juice and toss. Place the kale on the paper towel–lined plate.

3
.
Generously coat a medium nonstick skillet with cooking spray. Place it on medium-high heat. When it is hot, add the eggs one at a time, spacing them apart. Reduce the heat to low. Cook until the whites are set, about
2
minutes.

4
.
Place the toasts on four plates. Divide the kale between the toasts. Using a spatula, remove each egg from the skillet and place it on top of a layer of kale. Sprinkle the eggs with seasoned salt and the remaining cheese. Serve immediately.

Don't let the itchy exterior fuzz deceive you. Inside kiwi's brown skin is a juicy, sweet-tart treat. The flesh is most often a bright lime green, but there are varieties that are gold. No matter the hue, the delicious flesh is dotted with tiny edible seeds that line up around a soft whitish core.

For a funny little furry fruit, the kiwi is a giant in nutrition, with vitamins, minerals, and phytochemicals in abundance.

(per
1
cup raw, chopped)

calories
108

fat calories
8

total fat (g)
1

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
5

total carbohydrates (g)
26

fiber (g)
5

sugars (g)
16

protein (g)
2

vitamin A IUs
3
%

vitamin C
273
%

calcium
6
%

iron
3
%

Kiwis are near the top of the food chain when it comes to antioxidant vitamins. They contain abundant vitamin C, plus a good amount of vitamin E and even vitamin A. While all three help protect your DNA from damage by pollution and toxins, the vitamin C is concentrated enough to contribute twice the daily value to your diet as it goes toward building the collagen that supports your skin. The vitamin E is part of the structure of every cell in your body, keeping the immune system on track and contributing to the efficiency of nerve functions. And vitamin A helps prevent cataracts and keeps the retina functioning.

Scientists in Taiwan recently discovered that kiwifruit can significantly improve the function of the lower digestive system, especially in people with disorders of that organ. A well-functioning lower G.I. means better health and balance for the entire immune system, plus enhanced weight and blood sugar management.

Kiwi is a surprising source of omega-
3
oils, with
32
milligrams in a single fruit. Omega-
3
s have been connected to multiple health benefits, protecting against cancer; boosting heart, nerve, and brain function; and possibly lowering risks of cognitive deficit, symptoms of asthma, and depression.

Year-round

The skin should be unblemished, without nicks or cracks. The fruit should give to gentle pressure but shouldn't be too soft or mushy. Size doesn't affect taste. The fruit should smell fragrant, but if it needs ripening, leave it at room temperature out of direct sunlight for
2
to
3
days. Ripening time can be shortened by placing kiwi in a loosely sealed paper bag with an apple, banana, or pear at room temperature out of direct sunlight. Refrigerate ripe kiwi (unwashed, dry, unpeeled) in the crisper drawer for up to
3
to
4
days.

Wash with cold water. The skin, especially with smaller “baby” kiwi, is paper-thin and can be eaten. Or when the skin is fuzzy or thick, peel it with a paring knife, cutting just deep enough to remove the exterior. If kiwi is fairly large and you want to eat it out of hand, cut off one end and scoop out the flesh with a small spoon.

Kiwi is most often eaten raw. When adding it to a mixture such as fruit salad, or using it as a topping such as a fruit tart, add it at the last minute. It tends to break down the other fruits, making them a little mushy.

Buy or make tiny graham cracker tartlet shells. Just before serving, fill the cooled shells half full with plain Greek-style yogurt lightly sweetened with honey. Top each with a slice of peeled kiwi and
2
or
3
fresh blueberries.

Cut moist, dense date-nut quick bread into
¼
-inch slices (if the bread is crumbly, it won't work for this recipe). Spread half the slices with a layer of whipped cream cheese and top with a single layer of peeled kiwi slices. Top each adorned bread slice with a second slice of bread and press gently to slightly compact. Cut them crosswise into
¾
-inch strips and serve.

Combine
1
½
tablespoons white wine vinegar and
¼
cup extra-virgin olive oil in a small bowl. Season with salt and pepper and
⅛
teaspoon dried red pepper flakes; stir to combine. Put
6
cups mixed baby greens in a salad bowl and toss with just enough dressing to barely coat the leaves. Divide the salad between six salad plates. Peel and slice
3
kiwis. Peel
2
navel oranges (or seeded Valencia oranges) and cut them into slices. Alternate kiwi and orange slices atop the salads. Drizzle with the remaining dressing. Scatter
¾
cup pomegranate seeds on top and serve.

Known for its mild flavor and white flesh, tilapia is an extremely versatile fish. Here it is lightly coated with a beer batter that is spiked with cayenne and cumin, then sautéed in a bit of oil. The fruit-based salsa steals the show, offering a sweet-spicy-tart balance to the dish.

Yields
4
servings

(per serving)

calories
250

fat calories
60

total fat (g)
7

sat fat (g)
1

cholesterol (mg)
55

sodium (mg)
165

total carbohydrates (g)
20

fiber (g)
3

sugars (g)
8

protein (g)
25

vitamin A IUs
8
%

vitamin C
110
%

calcium
4
%

iron
8
%

1 cup peeled, diced kiwi

1 cup peeled, seeded, diced papaya

¼
cup finely diced red onion

½
seeded, minced jalapeño (
see Cook's Note
)

1
½
tablespoons fresh lime juice

1 tablespoon chopped fresh cilantro

1 teaspoon minced peeled fresh ginger

Coarse salt (kosher or sea)

3 tablespoons whole-wheat flour

2 tablespoons all-purpose flour

½
teaspoon ground cumin

½
teaspoon seasoned salt

¼
teaspoon cayenne

½
cup beer (lager)

4 teaspoons canola oil

1 pound tilapia fillets, each cut in half crosswise

1
.
To make the salsa: Prepare this just before cooking the fish so that the fruit maintains the desired texture. Combine the kiwi, papaya, onion, jalapeño, lime juice, cilantro, and ginger in a nonreactive bowl, such as glass or ceramic. Season with salt. Gently toss and set aside.

2
.
To make the fish: In a medium bowl, combine both flours, the cumin, seasoned salt, and cayenne. Stir to combine. Whisk in the beer. Heat
2
teaspoons of the oil in a large nonstick skillet on medium-high heat. Coat half the fillets with batter, allowing the excess to run back into the bowl. Add the fillets in a single layer to the skillet. Cook until they are golden and just barely cooked through, about
3
minutes on each side. Repeat with the remaining oil and fillets.

3
.
Taste the salsa and adjust the seasoning if needed. Spoon the salsa over the fish.

COOK'S NOTE
Use caution when working with fresh chiles. Upon completion, wash your hands and work area thoroughly. Do
not
touch your eyes or face.

MEATLESS ALTERNATIVE
Serve this salsa over grilled tofu
(see page
112
)
.

This thick, cream cheese pudding-like mixture contrasts beautifully with the refreshing mixture of kiwis and strawberries. Feel free to tinker with the fruit formula. Tangerine sections are a beautiful counterpoint to the kiwi slices, as are raspberries, blueberries, or blackberries.

Yields
8
small servings

(per
8
servings)

calories
80

fat calories
0

total fat (g)
0

sat fat (g)
0