Pineapple - Recipies.pdf

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Fruit of the Month: Pineapple

The word "Pineapple," is derived from the

word pina, which was used to describe a

pine cone by the Spanish. Later, it was

introduced to the Hawaiian Islands which

are now the leading producers of this

fruit. Today, in the United States the

pineapple can be marketed as fresh or

canned and it is most widely used as

tropical canned fruit in recipes. (Wellness

Encyclopedia of Food and Nutrition, 1992)

Varieties

There are four types of pineapples mainly

found in the marketplace. These include

the Gold, smooth Cayenne, Red Spanish and

Sugar Loaf. They are sold fresh and

canned and all have a sweet flavor. The

Gold variety features an extra sweet

flavor, golden color, and higher vitamin C

content.

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Selecting

Select pineapples with a nice fragrant smell. If possible choose pineapples

that have been jet shipped from Hawaii or Central America because they will

be the freshest. Avoid those pineapples with sour or fermented odors. It is

really ripe if you can easily pull one of the leaves out of the top.

Storing

Store at room temperature for 1 or 2 days before serving to allow the

pineapple to become softer and sweeter. Store in the refrigerator for 3 to

5 days or cut pineapple into chunks and store for up to 7 days. Cut up

pineapple also freezes well.

Make Pineapple Part of Your 5 A Day Plan

It is easy to include pineapples in your 5 A Day Plan. Drink a glass of

pineapple juice in the morning before work or school, eat a slice of pineapple

topped with cottage cheese or add to your favorite low fat pizza for a fun

treat.

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Recipes

Pineapple Slaw

Makes 6 servings

Each serving equals one 5 A Day serving

2½ cups shredded cabbage

1 cup shredded carrots

1 cup pineapple chunks

¼ cup raisins

2½ Tbsp pineapple juice

Combine all ingredients in large bowl. Toss and serve or put in refrigerator

covered until serving time.

Nutritional analysis per serving: calories 64, protein 1g, fat 0g, percent

calories from at 2%, cholesterol 0mg, carbohydrates 16g, fiber 2g, sodium

17mg

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Caribbean Spice Chicken

Makes 4 servings

Each serving equals one 5 A Day serving

1 can (20 oz) pineapple slices

1 Tbsp each of: ground ginger, curry powder, and garlic powder

¼ Tbsp cayenne pepper

1 Tbsp cornstarch

4 Skinless, boneless, chicken breast halves

1 Tbsp vegetable oil

¼ cup each of: flaked sweet coconut, slivered green onions

Drain pineapple juice into a large measuring cup. Combine spices in small bowl.

Stir ¼ Tbsp spice mixture, along with cornstarch, into pineapple juice. Set

aside. Sprinkle all remaining spice mixture over chicken. Drizzle oil over

chicken. Place on roasting pan rack. Bake in a 400 degree oven 15 minutes.

Arrange pineapple slices on rack. Bake 5 minutes longer. Meanwhile, stir

pineapple juice mixture. Microwave, uncovered, 2 to 4 minutes until sauce

boils and thickens. Arrange chicken and pineapple on 4 serving plates. Spoon

pineapple sauce over, top with coconut and onions. Serve with 1/2 cup serving

of dark green vegetables.

Nutritional analysis per serving: calories 258, protein 27g, fat 6g, percent

calories from fat 21%, cholesterol 73mg, carbohydrates 24g, fiber 2g,

sodium 91mg

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Cottage Cheese, Fruit and Sprout

Salad

Makes 2 servings

Each serving equals one 5 A Day serving

Source: International Sprout Growers

Association

½ cup non-fat cottage cheese

½ cup cress or clover sprouts, chopped

1 cup fresh pineapple (or canned

crushed pineapple, drained)

1 cup pear, diced, or substitute

nectarine, mango or guava

2 lettuce leaves

Mix cottage cheese and sprouts. Stir in pineapple and pear. Served chilled on

top of a lettuce leaf.

Nutritional analysis per serving: calories 167, protein 8g, fat 1g, percent

calories from fat 3%, cholesterol 3mg, carbohydrates 34g, fiber 4g, sodium

232mg

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