50 Best Plants on the Planet (43 page)

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 100

fat calories 20

total fat (g) 2

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 25

total carbohydrates (g) 21

fiber (g) 3

sugars (g) 17

protein (g) 2

vitamin A IUs 4%

vitamin C 80%

calcium 4%

iron 2%

4 large navel or Cara Cara oranges, peeled, cut into
⅜
-inch rounds

¼
cup chopped dates

1
½
tablespoons honey

2 tablespoons pomegranate molasses

¼
cup chopped salted pistachios or mixed nuts

1
½
tablespoons pomegranate seeds (arils)

OPTIONAL
coarse salt (kosher or sea)

GARNISH
8 sprigs fresh mint or small handful microgreens

1.
Lay the orange slices on a large platter, slightly overlapping them if needed. Top with the dates.

2.
In a small bowl or glass measuring cup with a handle, whisk together the honey and molasses. Drizzle it on top of the oranges and dates. Top with the nuts and pomegranate seeds. If unsalted nuts are used, sprinkle on a tiny bit of coarse salt if desired. Garnish with sprigs of fresh mint or microgreens.

The combination of fresh orange juice, green tea, and ginger is irresistible, especially when fizzy water comes into play. The base for the elixir can be prepared ahead and refrigerated for up to 10 days. At serving time, pour some in a tall glass, then add ice and sparkling water. Voilà—prepare to be dazzled!

Yields about 6 servings

NUTRITIONAL INFORMATION

(per serving)

calories 100

fat calories 0

total fat (g) 0

sat fat (g) 0

cholesterol (mg) 0

sodium (mg) 0

total carbohydrates (g) 26

fiber (g) 0

sugars (g) 26

protein (g) 0

vitamin A IUs 0%

vitamin C 8%

calcium 0%

iron 0%

¾
cup dark honey

2 tablespoons roughly chopped orange zest

1 tablespoon minced unpeeled fresh ginger

6 green tea bags

2 tablespoons fresh orange juice

Ice cubes

Sparkling water or club soda

GARNISH
orange slices, halved

OPTIONAL GARNISH
fresh mint sprigs

1.
In a medium saucepan, combine 2 cups water with the honey, zest, and ginger. Bring them to a boil on medium-high heat. Reduce the heat and simmer for 8 to 10 minutes, stirring occasionally, until it gets fragrant. Remove from the heat and add the tea bags; cover and steep off the heat for 10 minutes.

2.
Use the back of a spoon to push the tea bags against the sides of the pan to release any liquid. Remove the tea bags and let the liquid cool. Strain it through a fine-mesh sieve. Add the orange juice. The tea mixture may be refrigerated at this point for up to 10 days.

3.
For each serving, place several ice cubes in a tall glass. Add
¼
cup tea mixture and top it off with either sparkling water or club soda. Garnish with a half slice of orange. If desired, garnish with a small sprig of mint.

Fish and citrus make such a luscious team, since the acidity in the fruit makes the fish taste sweeter. Grilled salmon topped with a salad that showcases orange segments and thinly sliced fresh fennel is one mouth-watering example. Use either a heated grill pan or a barbecue to grill the salmon fillets, or, if you prefer, substitute grilled tofu.

Yields 4 servings

NUTRITIONAL INFORMATION

(per serving)

calories 390

fat calories 230

total fat (g) 26

sat fat (g) 3.5

cholesterol (mg) 60

sodium (mg) 115

total carbohydrates (g) 16

fiber (g) 4

sugars (g) 8

protein (g) 24

vitamin A IUs 10%

vitamin C 90%

calcium 8%

iron 10%

Four 4-ounce skinless salmon fillets

Salt

Freshly ground black pepper

1 teaspoon ground fennel seed

2 large oranges, 1 zested and juiced; 1 cut into supremes
(see page 230)

1 teaspoon Dijon mustard

2 tablespoons extra-virgin olive oil

1 small red onion, cut in half from top to bottom, thinly sliced

2 medium bulbs fresh fennel, untrimmed (about 20 ounces)

Canola oil or vegetable oil for brushing grill pan or grill

1 cup baby arugula

1.
Place the salmon fillets in a single layer on a large plate. Season with salt, pepper, and the fennel seeds. If using a grill, preheat it to medium-high heat and clean the grate.

2.
In a medium bowl, whisk together the zest, orange juice, and mustard, and season with salt and pepper. Whisk in the oil in a thin steam. Add the onion and toss. Set aside.

3.
Trim off the dark green stalks and feathery fronds from the fennel bulbs. Roughly chop the fronds and set them aside for garnish. Quarter the bulbs lengthwise; cut out and discard the cores. Cut the quarters into very thin crosswise slices with a mandoline or a sharp knife. Add the fennel slices, chopped fronds, and orange sections to the vinaigrette. Gently toss.

4.
If using a grill pan, heat it on medium-high heat. Brush the grill grate or pan with oil. Add the salmon, seasoned-side down. Grill about 5 minutes per side, or until just barely cooked through. Grilling times vary depending on the thickness of the fillets and heat of the grill.

5.
Place the salmon on four dinner plates. Add the arugula to the fennel mixture and toss; spoon the salad over the salmon and serve.

MEATLESS ALTERNATIVE
Instead of salmon, use marinated and grilled tofu
(see page 112)
.

Cut a papaya lengthwise and enjoy the view. The brightly hued flesh—salmon pink, bright orange, or canary yellow—forms an eye-popping contrast to the shimmery black seeds that fill the core. Its aroma is pleasantly musky and the low-acid flesh is juicy and subtly sweet. A squeeze of lime or lemon juice gives it the perky edge it needs.

Papayas are a nutrition giant among fruits. The combination of vitamins and nutraceutical phytochemicals (plus high amounts of pectin fiber) put this tropical favorite on the health map for protection against disease and dysfunction.

NUTRITIONAL INFORMATION

(per
1
cup raw, cubed)

calories
55

fat calories
2

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
4

total carbohydrates (g)
14

fiber (g)
3

sugars (g)
8

protein (g)
1

vitamin A IUs
31
%

vitamin C
144
%

calcium
3
%

iron
1
%

Papaya contains high amounts of folate, with one small fruit providing
15
percent of your daily needs. Folate helps protect unborn babies from neural tube defects and helps protect the cardiovascular system from damage.

A small papaya also has more than one and a half times the daily vitamin C recommendation. Vitamin C builds collagen for healthy skin, helps regulate a number of enzymes, and has proven crucial to the immune system.

Vitamin C turns out to have specific antihistamine effects, helping direct neutrophils, the cells that attack histamine compounds, toward their targets.

The peppery seeds of the papaya serve multiple duties. They contain concentrated papain enzyme that helps break down proteins. Plus, when crushed, they can be used topically to soothe and heal burns.

Year-round

Ripe fruit should give very slightly to pressure, something like a not-too-ripe avocado. Ripen papayas at room temperature or place them in a loosely sealed paper bag with an apple, banana, or pear at room temperature out of direct sunlight. Refrigerate ripe fruit, unwashed and dry, for up to
3
days.

Wash with cold water. Cut the fruit in half lengthwise and scoop out the seeds using a spoon. The seeds are edible and have a peppery taste; they can be used whole in dressings for fruit-based salads or as a garnish. Use unpeeled halves as bowls for salads, or remove the skin with a paring knife or vegetable peeler and cut the flesh into strips, chunks, or dice.

Most often eaten raw, papaya can also be cooked. To grill, peel and seed a not-overly-ripe papaya and cut it into
2
-inch chunks. Thread them on bamboo skewers and brush with canola oil. Sprinkle them lightly with a chili-salt mixture (coarse salt mixed in equal parts with pure chili powder) and grill on medium heat until they are lightly grill marked, about
3
to
4
minutes. Serve with brunch dishes or as an accompaniment to chili or Asian noodle dishes.

Cook
8
ounces soba noodles according to package directions; drain. In a small bowl, combine
1
½
tablespoons Asian (roasted) sesame oil,
2
tablespoons soy sauce,
1
teaspoon maple syrup, and pinch of dried red pepper flakes. Stir and toss with the noodles and
2
green onions (sliced). Top each serving with slices of peeled, seeded papaya.

Heat
1
tablespoon extra-virgin olive oil in a medium skillet on medium-high heat. Add
6
ounces sliced (stemmed) shiitake mushrooms and cook until they are softened and lightly browned; set aside to cool. Toss the cooled mushrooms and any of their juices with
3
to
4
cups baby spinach and
1
½
tablespoons balsamic vinegar. If the salad seems dry, add a little extra-virgin olive oil and toss. Season with salt and pepper. Top each serving with slices of fresh papaya.

Cut small papayas in half lengthwise. Scoop out the seeds and fill the centers with fresh fruit salad or seafood salad. Diners can scoop out some of the papaya flesh as they eat.

Papaya adds color and flavor to this sweet-sour-spicy Sichuan-themed dish. Only
2
teaspoons of tomato paste are used in this recipe, so what should you do with the leftover paste? Producers solved the problem a few years ago by packaging tomato paste in toothpaste-style tubes. Not all markets stock the handy tubes, but don't despair. Freeze leftover paste in
1
-tablespoon portions in a small, zipper-style freezer bag, pressing out as much air as possible before sealing.