50 Best Plants on the Planet (29 page)

1 cup fresh sweet cherries, pitted

¾
cup gooseberries, trimmed

⅓
cup low-sugar raspberry preserves

2 tablespoons balsamic vinegar

1 tablespoon agave syrup

2 teaspoons minced orange zest

1 teaspoon minced fresh rosemary

¼
teaspoon cayenne pepper

¼
teaspoon ground cloves

Salt

1.
Heat the oil in a large, heavy-bottomed saucepan over medium-high heat. Add the onion; cook until it is softened, about 3 minutes, stirring occasionally.

2.
Add the cherries, gooseberries, preserves, vinegar, syrup, zest, rosemary, cayenne, and cloves. Boil on medium-high heat until thickened, stirring occasionally, about 10 to 12 minutes. Season with salt. Serve warm or cold.

Clafouti (also spelled “clafoutis”) is a French baked custard-like dessert that is traditionally studded with fresh pitted cherries. In this version, the flan-like batter is augmented with gooseberries as well as cherries, offering an alluring spark of tartness. The final dusting of powdered sugar is optional, but it balances the flavors nicely and looks pretty.

Yields 8 servings

NUTRITIONAL INFORMATION

(per serving)

calories 110

fat calories 20

total fat (g) 2.5

sat fat (g) 1

cholesterol (mg) 70

sodium (mg) 60

total carbohydrates (g) 18

fiber (g) 1

sugars (g) 15

protein (g) 5

vitamin A IUs 6%

vitamin C 10%

calcium 10%

iron 4%

Nonstick vegetable oil cooking spray

1
¾
cups 1 milk

3-inch portion vanilla bean

3 eggs

⅓
cup sugar

1 tablespoon all-purpose flour

1
½
teaspoons vanilla extract

1 teaspoon agave syrup

⅔
cup gooseberries, trimmed

 1
⅓
cups fresh sweet cherries, such as Bing, pitted

OPTIONAL GARNISH
2 tablespoons powdered sugar

1.
Adjust an oven rack to the middle position. Preheat the oven to 300 degrees F. Generously coat a 9-inch pie pan with nonstick spray.

2.
Put the milk in a medium saucepan. Cut the vanilla bean in half lengthwise and scrape out the seeds. Put the seeds and pod in the milk. Cook on medium heat until very hot but not boiling. Remove the pan from the heat and remove the pod.

3.
In a medium-large bowl, beat the eggs and sugar until light in color. Whisk in the flour, vanilla, and syrup. Whisking constantly, add the milk in a thin stream.

4.
Arrange the gooseberries and cherries in the prepared pan. Pour the milk mixture over the top. Bake until it is puffy and set, about 30 to 35 minutes. Allow the clafouti to cool for 10 to 15 minutes before cutting it into wedges and serving it lukewarm. If desired, put the powdered sugar in a sieve and shake it over the top of each wedge.

There's nothing wimpy about grapefruit's flavor profile. Although the assertive tartness seems to have been somewhat tamed over the years by an increased amount of sweetness in several varieties, they still have a good degree of wake-up perkiness, and fewer seeds, too.

Grapefruits are excellent “beauty-from-within” fruits, containing a form of lecithin shown to help strengthen skin and, of course, concentrated amounts of vitamin C, needed for the body to produce and maintain healthy collagen. The antioxidants found in grapefruit are also known to prevent essential tissue damage.

NUTRITIONAL INFORMATION

(pink or red, 1 cup sections, raw with juice/white, 1 cup sections, raw with juice)

calories 97/76

fat calories 3/2

total fat (g) 0/0

sat fat (g) 0/0

cholesterol (mg) 0/0

sodium (mg) 0/0

total carbohydrates (g) 25/19

fiber (g) 4/3

sugars (g) 16/17

protein (g) 2/2

vitamin A IUs 53%/2%

vitamin C 120%/128%

calcium 5%/3%

iron 1%/1%

Deep red grapefruit contains anthocyanin flavonoids, protecting the body against cancer and other diseases triggered by oxidative cell damage.

The vitamin A–like compound lycopene in deep-hued red-fleshed grapefruits also has demonstrated abilities to help protect against cardiovascular disease.

One grapefruit flavonoid, naringenin, aids in inhibiting the development of fat cells while helping affect lipid metabolism. A second grapefruit phytochemical, nootkatone, is believed to stimulate energy metabolism. The vitamin C and fiber in turn help regulate hunger hormones. Grapefruit also has a lot of ellagic acid, which has been noted for its effect at countering the fat-promoting inflammation process.

Cocktail
: October to March

Oro Blanco
: October to March

Pink (common)
: Year-round

Pummelo
: October to March

Ruby Red
: November to June

Look for fragrant grapefruit that is heavy for its size, an indication that it is filled with juice. Press the skin; it should feel springy. Store it at room temperature up to 1 week in a cool, dry location (out of direct sunlight). Or refrigerate loose, up to 2 weeks.

Wash with cold water. To eat with a spoon, cut grapefruit in half through the fruit's equator. If desired, loosen the segments from the rind with a grapefruit knife or use a grapefruit spoon to scoop out segments. To cut it into supremes (peeled segments),
see page 230
. Pummelos, grapefruit-like fruits that can be as large as a volleyball, have very thick rinds and less juicy flesh. Generally they are peeled and pulled into sections by hand.

Grapefruit is usually eaten raw, but it can be incorporated into warm sauces or baked goods.

Serve a tiny scoop of grapefruit sorbet accompanied with mixed berries. Prepare simple syrup by combining 1 cup water and 1 cup sugar in a medium saucepan (some like to add 4 to 6 black peppercorns) and bring it to a boil on high heat. Reduce to medium-low and simmer for 4 minutes. Cool (fish out and discard the peppercorns, if using); refrigerate. Combine 1
½
cups chilled simple syrup, 1 cup fresh grapefruit juice, and
½
teaspoon minced grapefruit zest. Process in an ice-cream machine according to the manufacturer's instructions.

Gently toss peeled grapefruit sections with sliced avocado, slivers of red onion, and chopped fresh mint. Use it as a garnish atop mixed green salad (or shredded cabbage) tossed with vinaigrette. If desired, sprinkle crumbled goat cheese on top.

Add peeled grapefruit sections and diced avocado to shrimp cocktail.

Prepare parfaits in small stemmed glasses. Alternate layers of granola, layers of fat-free lime or orange yogurt, and peeled grapefruit sections. Serve immediately.

Cara Cara oranges are such a lovely salmon-pink hue. Juicy and sweet, they are often dubbed “pink navels.” Navel oranges can be substituted for the Cara Caras in this grapefruit-enriched relish, as can Valencia or blood oranges.

Yields 4 servings

NUTRITIONAL INFORMATION

(per serving)

calories 270

fat calories 60

total fat (g) 7

sat fat (g) 1

cholesterol (mg) 70

sodium (mg) 115

total carbohydrates (g) 23

fiber (g) 4

sugars (g) 17

protein (g) 28

vitamin A IUs 20%

vitamin C 120%

calcium 8%

iron 4%

1 large grapefruit, cut into supremes
(see page 230)

2 Cara Cara, navel, or Valencia oranges, cut into supremes
(see page 230)

½
medium fennel bulb, trimmed, cored, cut crosswise into
¼
-inch slices

2 green onions, trimmed, thinly sliced (including half of dark-green stalks)

3 tablespoons red wine vinegar

1
½
tablespoons roughly chopped golden raisins

1 teaspoon honey

Coarse salt (kosher or sea)

Freshly ground black pepper

Nonstick cooking spray

Four 5-ounce halibut fillets
(
see Cook's Note
)

¼
cup minced fresh mint

1
½
tablespoons extra-virgin olive oil

1.
To make the relish: When cutting the citrus segments, do it over a medium bowl to catch the juices. In a medium bowl, combine the segments, fennel, onions, vinegar, raisins, and honey. Season with salt and pepper. Gently toss and set aside.

2.
To make the fish: Adjust an oven rack to a position about 8 inches below the broiler element. Preheat the broiler. Line a rimmed baking sheet with aluminum foil; coat the foil with nonstick cooking spray. Rub both sides of the halibut with the mint and oil. Season with salt and pepper.

3.
Broil the fish until it is nicely caramelized on top, about 4 to 5 minutes. Turn the oven to 350 degrees F, shift the baking sheet to the middle rack, and bake until the fish is just barely opaque throughout, about 4 to 8 minutes more. Baking time will vary depending on the thickness of the fish. Place the fish on individual dinner plates. Top with the relish. Serve immediately.

COOK'S NOTE
If desired, substitute tuna or salmon fillets for halibut.

MEATLESS ALTERNATIVE
Spoon the relish over roasted root vegetables served atop cooked wild rice, brown rice, barley, or farro.

Avocado offers a bit of richness to balance grapefruit's vibrant flavor profile. This recipe makes a classic salad heartier, adding the chewiness of cooked and cooled farro, as well as minced fresh ginger. If you prefer, omit the shrimp.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
280

fat calories
120

total fat (g)
14

sat fat (g)
1

cholesterol (mg)
75

sodium (mg)
340

total carbohydrates (g)
29

fiber (g)
8

sugars (g)
8

protein (g)
15

vitamin A IUs
25
%

vitamin C
70
%