A Caribbean Diet Cookbook (25 page)

Guavas
are
high
in
fibre
and
carbohydrates
but
contain
very
little
sta
r
c
h
an
d
small

amount
s
o
f
vitami
n
A
.
They
are
extremely
rich
in
vitamin
C
and
are
best
kept
refrigerated
an
d
no
t
choppe
d
unti
l
yo
u
ar
e
read
y
t
o
ea
t
them
.
Refrain
from
cooking
guava
in
a
copper or
iron
po
t
,
th
e
sam
e
applie
s
t
o
an
y
othe
r
vitami
n
C
-
ric
h
food
,
a
s
contac
t
wit
h
th
e
metal
cause
s
a
chemica
l
reactio
n
whic
h
hastens
the
loss
of
vitamin
C.

Mangoes
too
are
an
excellent
source
of
vitamins
A
and
C
;
the
y
provid
e
a
t
least

100%
of
t
he
RDA
of
vitamin
C
,
and
25%
RDA
of
retinol.
Fo
r
bes
t
results
,
kee
p
the
m
at

r
o
om
temperature
to
ripe
n
,
unles
s
the
y
ar
e
sof
t
the
n
the
y
shoul
d
b
e
place
d
i
n
the
refrigerato
r
an
d
consume
d
withi
n
2
–
3
days.

Melons
are
refreshing
especially
after
a
hot
Caribbean
curry
dish.
They
contain

smal
l
amount
s
o
f
proteins
,
fats
,
carbohydrates
,
a
n
d
fibre
.
The
yellow
variety,
cantaloupe and
honeydew,
have
c
a
roten
e
an
d
carotenoi
d
pigment
s
whic
h
th
e
bod
y
ca
n
conver
t
into
vitami
n
A
.
Melons
also
contain
good
sources
of
vitamin
C
.
Stor
e
the
m
whole
,
whe
n
you
can
,
a
t
roo
m
temperatur
e
fo
r
n
o
mor
e
tha
n
a
fe
w
day
s
fo
r
bes
t
results
.
Melon
s
hav
e
no
store
d
starche
s
t
o
conver
t
t
o
suga
r
s
o
the
y
canno
t
ge
t
sweete
r
onc
e
picked
.
Medical
benefit
s
includ
e
protectio
n
agains
t
cancer.

Try
okra
in
your
cookin
g
,
they
contain
starch
and
lots
of
gums
and
pectins,
which
make
s
an
excellent
thickene
r
fo
r
soup
s
an
d
stew
s
.
They
are
low
in
carbohydrates,
and
hav
e
moderat
e
B
an
d
C
vitamins
.
Kee
p
the
m
i
n
th
e
fridg
e
fo
r
longe
r
shel
f
life
.
Medical
ben
efit
s
inclu
d
e
protection
from
heart
disease.

A
single
serving
of
paw
paw
provides
twi
c
e
the
RDA
of
vitamin
C
an
d
15
%
of
vitami
n
A
for
a
healthy
adult.
Stor
e
the
m
a
t
roo
m
temperatur
e
unti
l
the
y
ar
e
full
y
ripe
(when
skin
turns
yellow).
Paw
paw
seeds
taste
like
peppercorns,
they
can
be
dried
and
groun
d
a
s
a
seasonin
g
or
sprinkled
over
salad.
Y
o
u
migh
t
lik
e
t
o
conside
r
usin
g
real
pepper
s
instead
;
fres
h
one
s
contai
n
thre
e
time
s
th
e
RD
A
o
f
vitami
n
C
fo
r
a
health
y
adult
. Red
and
yellow
peppers
contain
carotenoid
pigments
which
can
be
converted
into
vitamin A.
Mature
peppers
have
twice
as
much
vita
m
i
n
A
a
s
th
e
gree
n
variety
.
Peppers
are
green
whe
n
im
m
ature.
Chilli
powder
and
paprika
are
very
high
in
vitamin
A
;
use
them
to
flavour
you
r
soup
s
an
d
stew
s
an
d
t
o
giv
e
the
m a
bite.

There are
two
types
of
persimmons,
a
Japanese
variety
called
kaki
o
r
Sharo
n
fruit,

an
d
a
smaller
,
seed
y
America
n
persimmon
,
whic
h
i
s
mor
e
valuabl
e
nut
ritionally
.
It
contains
twice
the
carbohydrates,
16
times
the
iron,
2
times
the
potassium
an
d 9
time
s
the
vitamin
C
as
the
Sharon
fruit.
A
100g
persimmon
has
66mg
vitamin
C,
about
1
00
%
RDA
fo
r
a
health
y
adult
. Peel and slice firm fruit, or mash and remove seeds before eatin
g
.

Tropica
l
frui
t
i
s
grow
n
i
n
abundanc
e
i
n
th
e
Caribbea
n
Island
s
,
the
y
mak
e
up a large
proportio
n
o
f
th
e
Caribbea
n
diet
.
Th
e
humbl
e
pineapple
is
highly
versatile
an
d
ca
n
be
used
in
both
main
dishes
and
dessert
s
.
They
contain
little
fibre,
primarily
pectins
and
gums
.
The
y
ar
e
hig
h
i
n
suga
r
,
an
d
contai
n
smal
l
amount
s
o
f
protei
n
an
d
fat
,
bu
t
n
o
starch
. A
typical
100g
serving
of
pineapple
provides
25g
of
vitamin
C,
80%
o
f
th
e
RDA
.
Store
pineapple
s
a
t
roo
m
t
emperatur
e
o
r
keep
them
in
a
refrigerator
for
best
result
s
.
Mos
t
fruit
and
vegetables
become
sweeter
after
they
have
been
picked
b
y
convertin
g
stored
starche
s
t
o
sugars
.
Pineappl
e
ha
s
n
o
store
d
starch
,
i
t
get
s
it
s
su
g
a
r
from
leaves,
so
it
is
as
swee
t
a
s
i
t
wil
l
eve
r
b
e
o
n
th
e
da
y
i
t
i
s
picked
,
an
d
i
t
wil
l
becom
e
softe
r
i
n
tim
e
a
s
it
s
pectic
enzyme
s
brea
k
dow
n
pectin
s
i
n
it
s
cel
l
walls.