50 Best Plants on the Planet (44 page)

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving)

calories
140

fat calories
70

total fat (g)
7

sat fat (g)
0.5

cholesterol (mg)
0

sodium (mg)
150

total carbohydrates (g)
10

fiber (g)
1

sugars (g)
5

protein (g)
9

vitamin A IUs
6
%

vitamin C
35
%

calcium
6
%

iron
10
%

14 to 18 ounces firm tofu, drained

3 tablespoons fat-free, low-sodium chicken or vegetable broth

2 teaspoons balsamic vinegar

2 teaspoons tomato paste

1 teaspoon sodium-reduced soy sauce

1 teaspoon agave syrup
½
teaspoon cornstarch

¼
teaspoon dried red pepper flakes

1
½
tablespoons canola oil

3 green onions, thinly sliced (including dark green stalks; reserve half for garnish)

¾
cup diced papaya

OPTIONAL FOR SERVING
brown rice

1
.
Cut the tofu crosswise into
1
¼
-inch slices. Layer several paper towels on a rimmed baking sheet and arrange the tofu in a single layer. Top with
3
layers of paper towels and arrange a second baking sheet on top; place object on top to weight it, such as a bottle of wine or two medium cans. Let the tofu rest for
25
to
30
minutes to fully drain.

2
.
Meanwhile, combine the broth, vinegar, tomato paste, soy sauce, syrup, cornstarch, and pepper flakes in a small bowl or a glass measuring cup with a handle. Whisk to combine and set aside.

3
.
Cut the tofu into
1
¼
-inch cubes. Heat a large wok or large, deep skillet on medium-high heat. Add the oil; when it is hot, add the tofu and reduce the heat to medium. Cook for about
3
minutes on each side, or until the tofu is lightly browned, adding the onions in the last minute of cooking. Stir the sauce and add it to the tofu. Increase the heat to high and cook, stirring frequently, until the sauce clings, about
1
minute. Add the papaya and gently toss. Cook for
30
seconds more, then transfer the stir-fry to a platter or plates. Garnish with the remaining onions. If desired, accompany the stir-fry with cooked brown rice.

A sweet-sour onion-spiked sauce brings out the best in fish or tofu. The sauce is a purée made with caramelized red onion augmented with a little brown sugar and champagne vinegar. The tasty topping is spooned over the fish or tofu before it goes under the broiler and forms a lightly browned crust. Papaya and fresh spinach provide a just-right contrast.

Yields
8
first-course servings

NUTRITIONAL INFORMATION

(per serving)

calories
160

fat calories
60

total fat (g)
7

sat fat (g)
2

cholesterol (mg)
35

sodium (mg)
60

total carbohydrates (g)
13

fiber (g)
1

sugars (g)
8

protein (g)
12

vitamin A IUs
15
%

vitamin C
45
%

calcium
4
%

iron
6
%

1 pound skinless salmon fillet

Coarse salt (kosher or sea)

1
½
tablespoons butter or soft tub margarine

⅓
cup diced red onion

2 tablespoons brown sugar

2 tablespoons champagne vinegar

1
½
tablespoons honey

2 teaspoons extra-virgin olive oil

Freshly ground black pepper

6 cups baby spinach

1 papaya, cut into narrow strips

1
.
Adjust an oven rack to
6
to
8
inches below the broiler element. Preheat the broiler.

2
.
Cut the salmon crosswise into four servings. Line a heavy-duty rimmed baking sheet or the bottom of a broiler pan with aluminum foil. Place the salmon on the prepared pan in a single layer, leaving a little space between each fillet. Season with salt.

3
.
Melt the butter on medium-high heat in a small saucepan. Add the onion. Cook, stirring occasionally, until the onion is softened and just starting to brown slightly, about
5
minutes. Turn down the heat if the onion is overbrowning. Remove the pan from the heat. Add the sugar and vinegar; stir until the sugar dissolves. Put the onion mixture in a blender. Blend until it is puréed, holding down the lid with a pot holder. Add the honey and oil; blend until thoroughly combined, about
20
seconds.

4
.
Pour the onion mixture over the salmon. Season it liberally with pepper. Broil for
7
to
9
minutes, or until the salmon is lightly browned on top and just barely cooked through. Cooking times will vary depending on the thickness of the salmon. The flesh should be uniformly just-barely opaque.

5
.
Divide the spinach between eight plates. Cut each fillet in half crosswise. Place a piece of salmon on of each plate. Garnish with the papaya.

MEATLESS ALTERNATIVE
Instead of salmon, use
1
pound extra-firm tofu. Cut it into
½
-inch crosswise slices. Prepare a pan as for the salmon. Pour the sauce on top of the tofu and broil until it is heated through and the tops are lightly browned, about
5
minutes. Watch it after
2
minutes to monitor the browning.

Roasting grapes with olive oil and fresh thyme gives them condensed sweetness along with a luscious herbal note. Team them with ripe papaya, and the dish pairs perfectly with rich game or pork. The texture and taste are positively exquisite.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
250

fat calories
130

total fat (g)
14

sat fat (g)
3.5

cholesterol (mg)
10

sodium (mg)
620

total carbohydrates (g)
25

fiber (g)
3

sugars (g)
18

protein (g)
9

vitamin A IUs
30
%

vitamin C
140
%

calcium
20
%

iron
6
%

 10 ounces red seedless grapes, stemmed

1
½
tablespoons extra-virgin olive oil

1 teaspoon coarse salt (kosher or sea)

1 teaspoon chopped fresh thyme or rosemary

1 large shallot, thinly sliced

2 teaspoons seasoned rice vinegar

4 cups mixed baby greens or baby spinach

2 small ripe or 1 large papaya, cut into
¾
-inch slices

3 ounces Parmesan cheese, shaved

½
cup walnut halves, toasted (
see Cook's Note
)

1
.
Preheat the oven to
475
degrees F. Put the grapes on a rimmed baking sheet and drizzle them with the oil (or enough to nicely coat them); season with the salt and thyme. Toss to coat. Roast for
10
minutes. Add the shallot, scattering it over the grapes. Roast an additional
5
to
10
minutes, or until the grapes are soft inside and slightly crisp and wrinkled on the outside. Some grapes may burst. Remove the pan from the oven and allow it to cool for
5
minutes.

2
.
Add the vinegar to the baking sheet and use a metal spatula to scrape up any pan drippings.

3
.
Arrange the greens on a platter, spreading them out to form an even layer. Fan the papaya slightly overlapping on top of the greens. Spoon the grape mixture on top of the papaya, including any pan juices. Top with the Parmesan and walnuts.

COOK'S NOTE
To toast walnuts, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
4
to
6
minutes, until lightly browned. Watch carefully because nuts burn easily.

The word that best describes passion fruit's personality is “vibrant.” The no-snooze flavor profile combines the perfume of tropical fruit with the perky flavor of citrus. It's a blend of banana, pineapple, and guava, mixed with lime.

Inside the wrinkled purple rind, BB-size black seeds dot the pulp. They are as crisp as a tortilla chip. Some prefer to strain the seeds from the yolk-colored pulp; others appreciate the crunch and leave them in.

A long list of healthful benefits resides inside the inedible, egg-shaped shell. Vitamins, fiber, iron, and potassium abound in the juicy pulp.

NUTRITIONAL INFORMATION

(per
1
cup, raw)

calories
229

fat calories
14

total fat (g)
2

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
66

total carbohydrates (g)
55

fiber (g)
25

sugars (g)
26

protein (g)
5

vitamin A IUs
60
%

vitamin C
118
%

calcium
3
%

iron
21
%

Passion fruit is a great source of lycopene, which a number of studies have suggested helps prevent prostate cancer.

Lycopene also is part of the carotenoid complex that keeps eyes healthy by protecting the retina and keeping the lenses clear. And as a good source of vitamin A, passion fruit provides a double-carotenoid punch to further keep vision function sharp.

Extracts of passion fruit displayed antiulcer abilities in a recent Indian study, and multiple studies point to anti-inflammatory action from compounds in the fruit. Passion fruit studies on animals with diabetes indicated an ability to help lower blood sugar and facilitate improved blood flow. And if soothing the tummy isn't enough, some researchers discovered evidence of antianxiety capabilities in passion fruit's phytochemical compounds.

February to June (New Zealand), August to December (United States)