THE INGREDIENTS "YELLOW BRIGHT AS SUNLIGHT"
STARFRUIT
Carambola or starfruit, is the fruit of Averrhoa carambola, a species of tree native to the Philippines, Indonesia, Malaysia, Vietnam, Nepal, India, Bangladesh, Sri Lanka, Mauritius and Seychelles.
The fruit is popular throughout Southeast Asia, the South Pacific, Micronesia, and parts of East Asia. The tree is also cultivated throughout non-indigenous tropical areas.
The fruit has distinctive ridges running down its sides (usually five but can sometimes vary); when cut in cross-section, it resembles a star, hence its name. The entire fruit is edible and is usually eaten out of hand.
They may also be used in cooking and can be made into relishes, preserves, and juice drinks.
The fruit is about 5 to 15 centimetres (2 to 6 inches) in length and is an oval shape. It usually has five prominent longitudinal ridges, but in rare instances it can have as few as four or as many as eight.
In cross section, it resembles a star. The skin is thin, smooth, and waxy and turns a light to dark yellow when ripe. The flesh is translucent and light yellow to yellow in color. Each fruit can have 10 to 12 flat light brown seeds about 6 to 13 mm (0.25 to 0.5 in) in width and enclosed in gelatinous aril. Once removed from the fruit, they lose viability within a few days.
Like the closely related bilimbi, there are two main types of carambola: the small sour (or tart) type and the larger sweet type. The sour varieties have a higher oxalic acid content than the sweet type. A number of cultivars have been developed in recent years.
The most common cultivars grown commercially include the sweet types "Arkin" (Florida), "Dah Pon" (Taiwan), "Ma fueng" (Thailand), "Maha" (Malaysia), and "Demak" (Indonesia) and the sour types "Golden Star", "Newcomb", "Star King", and "Thayer" (all from Florida). Some of the sour varieties like "Golden Star" can become sweet if allowed to ripen.
The most common cultivars grown commercially include the sweet types "Arkin" (Florida), "Dah Pon" (Taiwan), "Ma fueng" (Thailand), "Maha" (Malaysia), and "Demak" (Indonesia) and the sour types "Golden Star", "Newcomb", "Star King", and "Thayer" (all from Florida). Some of the sour varieties like "Golden Star" can become sweet if allowed to ripen.
nutrition & BENEFIT
Star fruit is one of the very low-calorie exotic fruits. 100 g fruit just provides 31 calories, which is much lower than for any other popular tropical fruits. Nonetheless, it has an impressive list of essential nutrients, antioxidants, and vitamins required for well-being.
The fruit along with its waxy peel provides a good amount of dietary fiber. Fiber helps prevent absorption of dietary LDL-cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer-causing chemicals in the colon.
Star fruit contains good quantities of vitamin-C. Vitamin-C is a powerful natural antioxidant. 100 g of fresh fruit provides 34.7 mg or 57% of daily required levels of vitamin-C. In general, consumption of fruits rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Star fruit is rich in antioxidant phytonutrient polyphenolic flavonoids. Some of the important flavonoids present are quercetin, epicatechin, and gallic acid. Total polyphenol contents (Folin assay) in this fruit is 143 mg/100 g. Altogether, these compounds help protect from deleterious effects of oxygen-derived free radicals by warding them off the body.
it is a good source of B-complex vitamins such as folates, riboflavin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
It also carries a small amount of minerals and electrolytes like potassium, phosphorus, and zinc and iron. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure, it counters bad influences of sodium.
SEASON
Fresh star fruits can be available twice in a season. In Florida, for example, Arkin cultivars are available from December to March.
STORAGE
In general, fruits just short of ripening stage are picked up for shipment and storage; since the ripe fruits tend to bruise easily, especially their thin ribbed edges.
Ripe fruits tend to perish early; however, they stay well in cold storages when kept at appropriate temperatures. At home, unripe light green fruits may be stored at room temperature until they turn vibrant orange-yellow color. Ripe fruits may keep well for 2-3 days at room temperature, but required to be stored in the refrigerator for extended shelf life.
STORAGE
In general, fruits just short of ripening stage are picked up for shipment and storage; since the ripe fruits tend to bruise easily, especially their thin ribbed edges.
Ripe fruits tend to perish early; however, they stay well in cold storages when kept at appropriate temperatures. At home, unripe light green fruits may be stored at room temperature until they turn vibrant orange-yellow color. Ripe fruits may keep well for 2-3 days at room temperature, but required to be stored in the refrigerator for extended shelf life.
CHOOSE THE RIGHT
While buying, choose uniform, large, attractive looking, yellow-orange fruits. Avoid green, small size fruits since they tend to be extremely acidic, and unappetizing. Avoid those with cuts, bruised, shriveled or spots.
Star fruit at its best is sweetest in its bright yellow color. You may also see it green, which tastes slightly more acidic. People have different preferences, so pick both and find out which you prefer. The larger the star fruit the sweeter it will be. You'll also want to pick star fruit that is free of blemishes and firm to the touch. So you know, star fruit should be kept in the refrigerator and will keep up to two weeks.
cooking use
Star fruits are generally used as a garnish in salads, sorbets, drinks, as well as to impart tart flavor in dishes.
Given their high oxalic acid content and extreme tartness, they used quite less frequently in food the industry.
To prepare, wash them thoroughly in cold water, dry mop using absorbent cloth. Trim off the ends and edges of the ribbed angles. Cut the fruit crossway into thin sections, which resemble like a starfish.Pick out any seeds located near its center.
serving tips:
Only sweet-variety Carambola can be eaten fresh or mixed with other fruits in salads. Fresh fruit can also be juiced and used in cocktails with other complementing tropical fruit juices.
Sour type fruits are favored in cooking as they impart unique tart flavor to poultry, meat, and seafood dishes.
Cut sections of fresh fruit added to stews, curries, and stir-fries with chicken, and fish and shrimp.
The fruit can be used to make sauce, pickle, chutney, tarts, and jam.
Warn Kidneys and Starfruit
A note on how to eat star fruit properly: if you have no kidney problems, you can eat all the star fruit you want. However, if you have issues with kidney function or your kidneys are otherwise impaired, eating star fruit may be dangerous.
Called “star fruit intoxication,” symptoms include persistent hiccups, nausea, vomiting, agitation, insomnia, mental confusion and convulsions that occur within one to five hours of eating the fruit.
Called “star fruit intoxication,” symptoms include persistent hiccups, nausea, vomiting, agitation, insomnia, mental confusion and convulsions that occur within one to five hours of eating the fruit.
CORN
Sweet corn (Zea mays convar. saccharata var. rugosa also called sugar corn and pole corn) is a variety of maize with a high sugarcontent.
Sweet corn is the result of a naturally occurring recessive mutation in the genes which control conversion of sugar to starchinside the endosperm of the corn kernel. Unlike field corn varieties, which are harvested when the kernels are dry and mature (dent stage), sweet corn is picked when immature (milk stage) and prepared and eaten as a vegetable, rather than a grain. Since the process of maturation involves converting sugar to starch, sweet corn stores poorly and must be eaten fresh, canned, or frozen, before the kernels become tough and starchy.
Sweet corn is the result of a naturally occurring recessive mutation in the genes which control conversion of sugar to starchinside the endosperm of the corn kernel. Unlike field corn varieties, which are harvested when the kernels are dry and mature (dent stage), sweet corn is picked when immature (milk stage) and prepared and eaten as a vegetable, rather than a grain. Since the process of maturation involves converting sugar to starch, sweet corn stores poorly and must be eaten fresh, canned, or frozen, before the kernels become tough and starchy.
STORAGE
Traditionally to enjoy the optimal sweetness of fresh corn, it was recommended to eat it the day of purchase. New varieties allow you 3 days to still enjoy its full flavor. Store corn in an air-tight container or tightly wrapped plastic bag in the refrigerator if you do not intend to cook it on the day of purchase. Do not remove its husk since this will protect its flavor.
As with any food, it is best to buy it as fresh as possible before use. If you have to keep the corn before using, keep it in a tightly sealed plastic bag in the refrigerator.
Do not remove the husk until you are ready to cook. After cooking, corn may stay in the refrigerator for up to two days.
As with any food, it is best to buy it as fresh as possible before use. If you have to keep the corn before using, keep it in a tightly sealed plastic bag in the refrigerator.
Do not remove the husk until you are ready to cook. After cooking, corn may stay in the refrigerator for up to two days.
You can also freeze fresh corn for longer-term storage. Simply blanch the whole ears from seven to 11 minutes (less for smaller corn, more for larger ears). Whole ears can be frozen for up to one year. Alternately, you can blanch the ears for five minutes and then remove the kernels and freeze them. These kernels will keep for two or three months.
Other forms of corn, such as cornmeal, grits (such as polenta), and corn flour should be kept refrigerated in airtight containers. This way, they will stay fresh for up to three months. Frozen products have a six-month freezer life.
CHOOSE THE RIGHT
CHOOSE THE RIGHT
From a food safety standpoint, we recommend selection of corn that has not been exposed to any substantial amount of heat. Exposure to excess heat can increase the susceptibility of fresh corn to microbial contamination.
If you are shopping in the grocery store, your safest bet is corn that is being displayed in a refrigerated produce bin. Next safest would be corn that, while not refrigerated, is still being displayed in a cool store location, out of direct sun and not near a heat source.
These same recommendations apply for corn in a farmer's market or roadside stand. Here display of corn in the shade and out of direct sunlight can be important from a food safety standpoint.
If you are shopping in the grocery store, your safest bet is corn that is being displayed in a refrigerated produce bin. Next safest would be corn that, while not refrigerated, is still being displayed in a cool store location, out of direct sun and not near a heat source.
These same recommendations apply for corn in a farmer's market or roadside stand. Here display of corn in the shade and out of direct sunlight can be important from a food safety standpoint.
Look for corn whose husks are fresh and green and not dried out. They should envelope the ear and not fit too loosely around it. To examine the kernels, gently pull back on part of the husk. The kernels should be plump and tightly arranged in rows.
At WHFoods, we encourage the purchase of certified organically grown foods, and corn is no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including corn.
COOKING USES
Corn can be cooked either with or without its husk in a variety of different ways. If using the wet heat methods of boiling or steaming, make sure not to add salt or overcook as the corn will tend to become hard and lose its flavor.
Or, they can be broiled in the husk. If broiling, first soak the corn in the husk beforehand.
Or, they can be broiled in the husk. If broiling, first soak the corn in the husk beforehand.
When purchasing corn tortillas, purchase those that include lime (the mineral complex calcium hydroxide, not juice from the fruit) in their ingredient list. The addition of lime to the corn meal helps make the niacin (vitamin B3) in the tortilla more available for absorption.
We consider the benefits of eating popcorn to be much different than that of eating fresh or fresh/frozen corn, with the latter being more concentrated in nutrients.
Of all of the cooking methods we tried when cooking corn, our favorite is Quick Steaming. Quick Steaming—similar to Quick Boiling and Healthy Sauté, our other recommended cooking methods—follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention.
These three guidelines are:
(1) minimal necessary heat exposure;
(2) minimal necessary cooking duration;
(3) minimal necessary food surface contact with cooking liquid.
These three guidelines are:
(1) minimal necessary heat exposure;
(2) minimal necessary cooking duration;
(3) minimal necessary food surface contact with cooking liquid.
NUTRITION
Antioxidant phytonutrients are provided by all varieties of corn. The exact phytonutrient combination, however, depends on the variety itself.
Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid and syringic acid are other key phytonutrients provided by corn.
Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese and vitamin B6.
- Yellow corn is richer in carotenoids, especially lutein and zeaxanthin.
- Blue corn has unique concentrations of anthocyanins.
- Purple corn provides unusual amounts of the hydroxybenzoic acid called protocatechuic acid.
Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid and syringic acid are other key phytonutrients provided by corn.
Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese and vitamin B6.
MANGO
Mangoes are juicy stone fruit (drupe) from numerous species of tropical trees belonging to the flowering plant genus Mangifera, cultivated mostly for their edible fruit.
Mangoes are generally sweet, although the taste and texture of the flesh varies across cultivars some have a soft, pulpy texture similar to an overripe plum, while others are firmer, like a cantaloupe or avocado, and some may have a fibrous texture.
Mangoes are generally sweet, although the taste and texture of the flesh varies across cultivars some have a soft, pulpy texture similar to an overripe plum, while others are firmer, like a cantaloupe or avocado, and some may have a fibrous texture.
The majority of these species are found in nature as wild mangoes. The genus belongs to the cashew family Anacardiaceae. Mangoes are native to South Asia, from where the "common mango" or "Indian mango", Mangifera indica, has been distributed worldwide to become one of the most widely cultivated fruits in the tropics.
Other Mangifera species (e.g. horse mango, Mangifera foetida) are also grown on a more localized basis. It is the national fruit of India, Pakistan, and the Philippines, and the national tree of Bangladesh.
Other Mangifera species (e.g. horse mango, Mangifera foetida) are also grown on a more localized basis. It is the national fruit of India, Pakistan, and the Philippines, and the national tree of Bangladesh.
NUTRITION
The energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal), and that of the apple mango is slightly higher (330 kJ (79 kcal) per 100 g).
Fresh mango contains a variety of nutrients (right table), but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively.
Fresh mango contains a variety of nutrients (right table), but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively.
COOKING USE
Mangoes are widely used in cuisine. Sour, unripe mangoes are used in chutneys, athanu, pickles, side dishes, or may be eaten raw with salt, chili, or soy sauce.
A summer drink called aam panna comes from mangoes. Mango pulp made into jelly or cooked with red gram dhal and green chillies may be served with cooked rice.
Mango lassi is popular throughout South Asia, prepared by mixing ripe mangoes or mango pulp with buttermilkand sugar. Ripe mangoes are also used to make curries.
Aamras is a popular thick juice made of mangoes with sugar or milk, and is consumed with chapatis or pooris. The pulp from ripe mangoes is also used to make jam called mangada.
Andhra aavakaaya is a pickle made from raw, unripe, pulpy, and sour mango, mixed with chili powder, fenugreek seeds, mustard powder, salt, and groundnut oil. Mango is also used in Andhra to make dahl preparations. Gujaratis use mango to make chunda (a spicy, grated mango delicacy).
A summer drink called aam panna comes from mangoes. Mango pulp made into jelly or cooked with red gram dhal and green chillies may be served with cooked rice.
Mango lassi is popular throughout South Asia, prepared by mixing ripe mangoes or mango pulp with buttermilkand sugar. Ripe mangoes are also used to make curries.
Aamras is a popular thick juice made of mangoes with sugar or milk, and is consumed with chapatis or pooris. The pulp from ripe mangoes is also used to make jam called mangada.
Andhra aavakaaya is a pickle made from raw, unripe, pulpy, and sour mango, mixed with chili powder, fenugreek seeds, mustard powder, salt, and groundnut oil. Mango is also used in Andhra to make dahl preparations. Gujaratis use mango to make chunda (a spicy, grated mango delicacy).
Mangoes are used to make murabba (fruit preserves), muramba (a sweet, grated mango delicacy), amchur (dried and powdered unripe mango), and pickles, including a spicy mustard-oil pickle and alcohol.
Ripe mangoes are often cut into thin layers, desiccated, folded, and then cut. These bars are similar to dried guava fruit bars available in some countries.
The fruit is also added to cereal products such as muesli and oat granola. Mangoes are often prepared charred in Hawaii.
Ripe mangoes are often cut into thin layers, desiccated, folded, and then cut. These bars are similar to dried guava fruit bars available in some countries.
The fruit is also added to cereal products such as muesli and oat granola. Mangoes are often prepared charred in Hawaii.
Unripe mango may be eaten with bagoong (especially in the Philippines), fish sauce, vinegar, soy sauce, or with dash of salt (plain or spicy).
Dried strips of sweet, ripe mango (sometimes combined with seedless tamarind to form mangorind) are also popular. Mangoes may be used to make juices, mango nectar, and as a flavoring and major ingredient in ice cream and sorbetes.
Mango is used to make juices, smoothies, ice cream, fruit bars, raspados, aguas frescas, pies, and sweet chili sauce, or mixed with chamoy, a sweet and spicy chili paste.
It is popular on a stick dipped in hot chili powder and salt or as a main ingredient in fresh fruit combinations. In Central America, mango is either eaten green mixed with salt, vinegar, black pepper, and hot sauce, or ripe in various forms. Toasted and ground pumpkin seed (pepita) with lime and salt are eaten with green mangoes.
It is popular on a stick dipped in hot chili powder and salt or as a main ingredient in fresh fruit combinations. In Central America, mango is either eaten green mixed with salt, vinegar, black pepper, and hot sauce, or ripe in various forms. Toasted and ground pumpkin seed (pepita) with lime and salt are eaten with green mangoes.
Pieces of mango can be mashed and used as a topping on ice cream or blended with milk and ice as milkshakes.
Sweet glutinous rice is flavored with coconut, then served with sliced mango as a dessert.
In other parts of Southeast Asia, mangoes are pickled with fish sauce and rice vinegar. Green mangoes can be used in mango salad with fish sauce and dried shrimp. Mango with condensed milk may be used as a topping for shaved ice.
Sweet glutinous rice is flavored with coconut, then served with sliced mango as a dessert.
In other parts of Southeast Asia, mangoes are pickled with fish sauce and rice vinegar. Green mangoes can be used in mango salad with fish sauce and dried shrimp. Mango with condensed milk may be used as a topping for shaved ice.
STORAGE
Keep unripe mangos at room temperature. Mangos shouldn’t be refrigerated before they are ripeMangos will continue to ripen at room temperature, becoming sweeter and softer over several days.
To speed up ripening, place mangos in a paper bag at room temperature.
Once ripe, mangos should be moved to the refrigerator, which will slow down the ripening process. Whole, ripe mangos may be stored for up to five days in the refrigerator.
Mangos can be peeled, cubed and placed in an airtight container in the refrigerator for several days or in the freezer for up to six months.
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