50 Best Plants on the Planet (19 page)

Lovers of garam masala, the Indian-inspired blend of fragrant spices, will favor this honey-edged dish. The sweet curried yogurt sauce is made vibrant with the spice blend, a concoction that often contains pepper, cloves, mace, cumin, cinnamon, cardamom, nutmeg, star anise, and coriander seeds.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
70

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
35

total carbohydrates (g)
14

fiber (g)
1

sugars (g)
13

protein (g)
4

vitamin A IUs
90
%

vitamin C
80
%

calcium
4
%

iron
2
%

1 cup plain, fat-free Greek-style yogurt

2 teaspoons fresh lime juice

 1
½
teaspoons dark honey

1 teaspoon minced lime zest

1 teaspoon garam masala

1 large chilled cantaloupe, peeled, cut into bite-size chunks

GARNISH
1 tablespoon finely chopped fresh mint

1
.
In a small bowl or glass measuring cup with a handle, combine the yogurt, juice, honey, zest, and garam masala; stir to combine. Cover and refrigerate for
20
minutes.

2
.
Divide the melon chunks between six bowls. Spoon about
2
tablespoons of sauce over each serving. Top with the mint and serve.

Green-skinned, fresh Kadota figs add a colorful element to this delectable fruit-based dish. Kadotas have a shorter season than many other fig varieties; generally they are only available from August to October. Other fresh fig varieties are available from July to November and can be substituted for Kadotas in this recipe.

Yields
10
servings

NUTRITIONAL INFORMATION

(per serving)

calories
210

fat calories
60

total fat (g)
7

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
200

total carbohydrates (g)
37

fiber (g)
3

sugars (g)
32

protein (g)
2

vitamin A IUs
60
%

vitamin C
50
%

calcium
4
%

iron
4
%

½
cup dry sherry

½
cup honey

12 whole fresh ripe figs, Kadota variety preferred, stemmed

2 tablespoons fresh lime juice

½
teaspoon coarse salt (kosher or sea)

½
teaspoon cracked black pepper

2 tablespoons honey

¼
cup extra-virgin olive oil

1 tablespoon minced fresh mint

1 large cantaloupe, peeled, seeded, cut into very thin wedges

GARNISH
3 tablespoons coarsely chopped pistachio nuts, salted if desired

1
.
To make the figs: Combine the sherry and honey in a large saucepan. Bring to a simmer on medium-low heat. Remove from the heat and add the figs; gently toss with a rubber spatula. Let them cool to room temperature.

2
.
To make the dressing: In a small bowl or glass measuring cup with a handle, whisk together the lime juice, salt, and pepper until the salt dissolves. Add
1
tablespoon hot water and the honey; whisk to combine. Whisk in the oil in a thin stream. Add the mint and stir to combine.

3
.
To make the salad: Arrange the cantaloupe wedges slightly overlapping on a rimmed platter. Arrange the figs on the platter. Stir the dressing and spoon it over the fruit, adding just enough to lightly coat. Scatter the pistachios on top.

Casaba melons are golden on the outside, often with some dramatic green streaks. The shape of these
3
- to
5
-pound melons can best be described as a rounded oval. Inside, the flesh is honeydew green and delicately sweet with mild cucumber overtones.

They join their cantaloupe cousins in being rich sources of vitamins A and C, plus folate, minerals, and fiber.

NUTRITIONAL INFORMATION

(per
1
cup raw, cubed)

calories
48

fat calories
1

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
15

total carbohydrates (g)
11

fiber (g)
2

sugars (g)
10

protein (g)
2

vitamin A IUs
0
%

vitamin C
62
%

calcium
2
%

iron
3
%

Among summer melons, casabas are super low in calories at fewer than
50
per
5
ounces of fruit. But in that
50
-calorie packet there is two-thirds of the daily recommended vitamin C requirement.

Vitamin C not only helps immunity as an antioxidant but also is a key co-factor in several metabolic functions connected to the immune response. It aids the production of white blood cells and cytokines (proteins that modify the immune process); it also helps phagocytes to do their job “eating up” toxins and invading organisms.

Vitamin C also is important for the production of collagen and slowing the development of wrinkles. But in addition, casaba melons are good sources of the mineral copper, which is needed to form connective tissue, keeping skin taut and healthy.

The copper in casabas also plays a critical function in allowing the body to metabolize and use iron, necessary for healthy red blood cells and to keep energy levels up.

May to September

Look for melons that feel heavy for their size and give ever so slightly to pressure at the blossom end. Avoid those with cracks or bruises. If unripe, leave them at room temperature for
1
to
4
days. Once cut, refrigerate, well sealed, up to
3
days.

Wash with cold water. To cut into rind-on wedges or halves or when scooping into balls, cut melons in half through the equator; scoop out the seeds and strings with a spoon. To cut into rind-free wedges or cubes, cut off a small slice at blossom and root ends, then cut the melon in half through the equator and scrape out the seeds and strings. Place the cut-side (equator) down on a cutting board and cut off the rind in strips from top to bottom, following the contour of the melon. Cover and refrigerate for up to
3
days.

Cut casaba melon into
½
-inch chunks. Combine about
3
cups casaba chunks with
1
teaspoon fresh lime juice and
1
tablespoon minced fresh mint. Place the salad in shallow bowls and divide
8
pitted kalamata olives (cut into lengthwise slivers) and about
2
ounces feta cheese (cut into
½
-inch dice) between the servings.

Brew
1
cup strong green tea. Cool and freeze it in an ice-cube tray. In a blender, combine the green tea ice cubes,
2
cups cubed casaba melon,
⅓
cup plain fat-free Greek-style yogurt,
½
cup cubed fresh pineapple, and
1
teaspoon agave syrup. Whirl for
3
to
4
minutes. Taste and add more agave syrup if needed.

Use a melon baller to scoop about
1
½
cups casaba melon balls; place them in a pitcher with
¼
cup agave syrup and toss to coat. Let stand
15
minutes. Add one
750
-milliliter bottle chilled Sauvignon Blanc,
1
tablespoon brandy, and
1
tablespoon orange liqueur, such as Grand Marnier; stir. Pour the sangria into eight highball glasses, making sure that each glass gets some melon balls. Add ice and top it off with sparkling water. Garnish each with a thin lime slice.

Compotes make such delectable yet practical desserts. They can be prepared
6
hours in advance and refrigerated. In this version, orange juice and zest offer a jolt of citrus that pairs beautifully with the melons and berries. If you like, garnish each serving with a sprig of fresh peppermint or spearmint.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
70

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
15

total carbohydrates (g)
18

fiber (g)
1

sugars (g)
16

protein (g)
1

vitamin A IUs
50
%

vitamin C
80
%

calcium
2
%

iron
2
%

3 tablespoons honey

3 tablespoons fresh orange juice

1
½
tablespoons minced orange zest

2 cups 1-inch chunks peeled ripe casaba

1 cup hulled strawberries, quartered

1 cup 1-inch chunks peeled ripe cantaloupe

OPTIONAL
crisp cookies for serving

1
.
In a large nonreactive bowl such as glass or ceramic, whisk together the honey, juice, and zest. Add the casaba, strawberries, and cantaloupe; gently toss.

2
.
Cover and refrigerate until chilled, or up to
6
hours. Serve the compote in small stemmed bowls accompanied by cookies if desired.

In the heart of summer, choose fragrant casaba melons to use in these simple crostini appetizers. For picnics, provide guests with all the components, then let them assemble their own to suit their taste. They are also delicious served as part of a brunch menu.

Yields about
18
servings

NUTRITIONAL INFORMATION

(per serving)

calories
130

fat calories
30

total fat (g)
3.5

sat fat (g)
1.5

cholesterol (mg)
5

sodium (mg)
300

total carbohydrates (g)
21

fiber (g)
1

sugars (g)
3

protein (g)
5

vitamin A IUs
20
%

vitamin C
15
%

calcium
4
%

iron
8
%

½
large French baguette

2 tablespoons olive oil

1 medium hothouse cucumber, peeled, cut into
¼
-inch dice
(
see Cook's Note
)

3 cups
¼
-inch dice peeled ripe casaba

1 tablespoon minced fresh mint or basil

Seasoned salt

Freshly ground black pepper